12 bad habits that lead to belly fat accumulation

Doctors define obesity as a chronic disease that occurs when you have excess body fat that is harmful to your health.

It’s a complex condition and it’s more than just a number on the scale. Being overweight affects the way your body functions. These changes affect almost every system in your body. They contribute to diseases like heart disease, diabetes, and cancer.

Obesity is a growing problem in many parts of the world. According to the World Health Organization, more than 4 million people die each year due to being obese or overweight.

Here are 12 bad habits that lead to belly fat:

Eating and surfing the phone

According toWebMDInstead of scrolling through your phone while snacking, pay attention to your meal and savor the flavors. The more mindful you are when you eat, the less likely you are to overeat. Pay attention to your food, chew carefully, and focus on your body as you eat. Your waistline will thank you.

Eat too fast

It takes about 20 minutes for your brain to receive the message from your stomach that it is full. If you stuff yourself down too quickly, you will continue to eat more than your body needs. People who eat slowly will take in fewer calories and prevent weight gain.

Poor sleep

In one study, adults under 40 who slept less than 5 hours a night gained more belly fat than those who slept more. But if you're sleep deprived, don't try too hard to fix it—sleeping more than 8 hours a night can also cause belly fat to accumulate.

Eat late

Give your digestive system time to burn off your meal by eating early in the evening. The later you eat your calories, the less time your body has to use them.

Eat white bread

Refined grains in white bread and other processed foods have had their slow-digesting fiber stripped away, so your body digests them more quickly, causing a spike in blood sugar. Over time, this can lead to weight gain. So choose whole-grain carbohydrates instead.

Drink diet soda

You might think that swapping all-sugar soda for diet soda will keep your calorie intake low and therefore limit weight gain. But scientists say that's not true at all. Aspartame, the artificial sweetener in many diet sodas, actually increases belly fat.

So, give up soda and quench your thirst with water.

skip breakfast

Did you know that skipping breakfast increases your risk of obesity by 4.5 times? Not eating slows down your metabolism, making you more likely to overeat later when you’re hungry. A 2020 systematic review and meta-analysis in the journal Obesity Research & Clinical Practice also found that skipping breakfast increases your risk of being overweight or obese.

According to the National Institute of Nutrition (Ministry of Health), we normally need to eat 3 meals a day, including breakfast, lunch, and dinner. The time food stays in the stomach depends on age, gender, physical activity, mental state, etc., but depends mainly on the chemical nature of the food.

Specifically, glucid stays in the stomach for an average of 4 hours, protein for 6 hours and lipid for 8 hours.

After a night of rest, the stomach is empty, so not eating breakfast is not good for the body because from dinner to the next morning, the minimum fasting time is 10 hours. The stomach always contracts when there is food as well as when there is no food. When the stomach contracts without food, it will have a bad effect on the stomach and cause a feeling of hunger.

At the same time, when too hungry, blood sugar drops, the body gets tired easily and reduces productivity.

Eat low-fat or fat-free foods

You should watch your fat intake, but fat-free foods are often higher in carbohydrates. High-carb foods can increase triglycerides, increase insulin sensitivity, and increase fat around the midsection.

Smoke

You already know that smoking is bad for your health, but one of the many harmful effects of smoking is focused on your belly. The more you smoke, the more fat you store in your belly.

Eat on a large plate

Put your food on a smaller plate and trick your brain into thinking you're eating more than you actually are. If you choose a large plate, you're more likely to overeat and eat more than you need.

Not enough exercise

Science has proven that physical activity is the key to good health. Aim for 30 minutes of moderate exercise a day and your waistline will slim and your muscles will grow, even if your weight stays the same.

Often stressed

Stress releases a hormone called cortisol into your body. Higher cortisol levels can lead to weight gain, especially the visceral weight you hold in your belly. Practice relaxation techniques regularly, such as deep breathing and meditation, to help you stay calm and keep your stress levels in check.