Excess belly fat is an uncomfortable issue for many. This article discusses some of the small habits that lead to the accumulation of belly fat. Besides, you will know the best way to lose belly fat.
By knowing how these habits increase belly fat and how to avoid them, you will be able to lose excess body fat and belly fat. If these unhealthy habits are avoided, it will be possible to reduce not only belly fat, but also waist fat, face fat, thigh fat, and buttock fat.
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Best Way To Lose Belly Fat:
1. Avoid fast eating habits
Eating more than you need increases belly fat. When food enters the stomach after ingestion, signals are sent from the stomach to the brain—stomach-to-brain communication, in simple terms. It can take up to 20 minutes for the brain to recognize whether the stomach is full or not. Eating fast is more likely to overeat, as the message of fullness may not reach the brain as quickly from the stomach.
Eat slowly and pay full attention to food while eating to avoid overeating. This process is called ‘mindful eating’. In this way, it is possible to avoid eating extra caloric food. But if for some reason you have to eat very quickly, then take a certain amount of balanced food on the plate and finish eating only that. Try not to take extra food.
2. Do not skip any meal
Many people plan to skip breakfast and eat lunch at once. Skipping a meal at one meal can lead to overeating or unhealthy eating the next. Therefore, there is a possibility of increasing belly fat.
What to do to reduce belly fat: If you have such a habit, try to change it now. Do not skip any meal. If a meal is missed for some reason, then one should be careful not to overeat or eat unhealthy food at a later time.
3. Choose small plates instead of large plates
In this case, the main thing is not the size of the plate, but how much food is going into the body. If the plate is bigger, more food can be squeezed onto the plate, so the subconscious mind usually takes a little more food. Most people have a tendency to finish the entire amount of food on the plate. Although the stomach feels full with some food left, the food is not left on the plate. This leads to overeating, weight gain, and accumulation of fat in the body.
Avoiding overeating is the fastest way to lose stomach fat: Eat smaller plates to avoid overeating. If the quantity is taken care of while taking food, the chances of wasting food will be reduced and there will be no need to overeat.
4. Don’t overeat out of courtesy
When we go to dinner, we often eat more out of courtesy. In this case, if someone puts food on the plate, it is not considered a duty to finish it. Again, when meeting friends or acquaintances outside, you may get food even after your stomach is full. These habits contribute to weight gain and fat storage.
What to do to lose belly fat: To get out of this cycle, you need to make a conscious decision. Adjust the amount of food you eat keeping in mind the adverse effects that excess food can have on the body.
Eat other foods in moderation or a little less than usual if you decide to eat sweets. Sweet foods are not that healthy, so eat as much as you can.
5. Avoid binge eating
It is usually not possible to pay attention to how much you are eating if you are busy with other activities while eating. If you have a habit of eating while watching sports, dramas, or other things on TV or on the phone, there is a high chance of getting belly fat. Because then you can easily eat more than you need.
What to do to reduce belly fat: These excess, unhealthy foods come from extra calories, which create an area of fat storage in the body. So you need to find out when you eat slowly to reduce fat. Full attention towards food i.e. ‘Mindful eating’ should be practiced.
6. Cope with stress
Body fat can also accumulate due to mental pressure or stress. When we suffer from stress day after day, our body releases a hormone called ‘cortisol’. An increase in this hormone can lead to strong cravings for foods high in sugar or fat.
So it is important to deal with stress in time and properly to lose fat. Stress should be managed with regular exercise, adequate sleep, favorite activities, meditation, and, if necessary, consultation with a mental health specialist.
7. Change unhealthy sleep routines
Some studies have shown that lack of adequate sleep has a correlation with weight gain. There are various reasons behind this. At the time of waking at night are stored as fat in the body, if you were asleep, those extra calories would not have been consumed.
What to do to reduce belly fat: To get enough sleep, sleep at a certain time. Read our Insomnia Causes and Remedies article on insomnia. Also, our sleep tips video discusses how you can develop healthy sleep habits.