The weather may be changing, but rocking more layers does not let any of us off the hook from taking care of what’s underneath our clothes. Belly fat hasn’t been nicknamed “stubborn belly fat” for no reason. Weight around the midsection is some of the hardest to lose, yet it’s far too easy to put on and keep it there. You may be guilty of some of these common belly-fat causing habits, but we’ve got answers for how to help kick them!
1. Emotional eating
Feeling stressed about work? Finances? It’s easy to reach for sugary and fattening ‘comfort’ foods when stress levels are high, but the effects may stay with you long after you feel better. Cortisol, also known as the stress hormone, is released by the adrenal glands in response to stress and research has shown that elevated cortisol levels can increase weight gain.
Habit Breaker: Instead of soothing with food, try taking a quick walk or drinking a glass of water. To maintain your sense of peace, try stress-relieving activities like meditation or gentle yoga.
2. Eating on a large plates
It makes sense to eat dinner on the larger ‘dinner’ plate, but the larger the plate means the more opportunity to pile on food. One survey showed that people classified as obese preferred using larger plates over small or medium ones. Having more room for food may lead to you consuming more food than your needs.
Habit Breaker: Help yourself eat smaller portions by eating on smaller plates.
3. Eating late at night
Sometimes, eating late at night – like when you work overnight – is unavoidable. But, if you’re a chronic late-night snacker and sleeping instead of working off those calories, you’re putting your waistline and health at risk. One U.S. study found that people who ate at all hours of the day and night gained weight because they disrupted their body’s internal clock. Late at night, your food and calories are not processed properly and may lead to weight gain.
Habit Breaker: Eat your major meals earlier in the day/evening and if you feel in the mood for a late-night snack, try some of these healthier options.
4. Not getting enough sleep
If you’re up late at night snacking, you’re definitely not sleeping. This is a vicious cycle because when you don’t get enough sleep, the sneaky stress hormone cortisol increases, making you crave sugar.
Habit Breaker: Besides getting enough hours of sleep at night (at least 6-7 hours), you want to make sure you’re getting quality sleep. Keep the room dark and reduce or remove electronics with glare to help set yourself up for uninterrupted sleep. Getting restful sleep each night keeps your cortisol levels in check and increases the production of leptin, a hormone related to appetite control.
5. Drinking beer
The “beer belly” is real! Beer is full of carbohydrates that settle straight on the stomach. Beer, as well as other alcoholic drinks, typically increase your appetite, causing you to consume additional calories. According to Columbia Health, the liver burns alcohol before metabolizing fat, which increases the risk gaining belly fat.
Habit Breaker: Decrease or stop your alcohol consumption.
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
