In fact, abdominal fat accumulation cannot be solved easily. Abdominal fat surrounds the organs in the abdominal cavity. Chronic diseases such as high blood pressure, diabetes, cardiovascular disease and metabolism disease are related to the accumulation of abdominal fat. The accumulation of abdominal fat has direct relation with the mortality rate.
If there are similar conditions in the family, it might be caused by heredity or genes. However, there are some similar living habits in the family, which may lead to similar health conditions. If we don’t get rid of these bad habits, belly fat will accumulate over time. Thus, let’s have a quick look at what are the bad habits that make people accumulate belly fat.
1. Eat inattentively
Nowadays, people eat while working on other things. Having lunch and watching your preferred drama, for instance. Multitasking may seem like a time-saving strategy, it is detrimental to weight management and causes belly fat. According to studies, the more you focus on your food, the less likely you are to overeat. The most optimum eating attitude lowers the likelihood of overeating by paying attention to what you eat, chewing well, and fully appreciating the foods.
2. Eat quickly
The brain may not feel full for up to 20 minutes after eating. Eating more quickly often leads to overeating. According to studies, eating slowly makes it easier to feel full. In contrast, if you eat rapidly, you might not feel full afterward. Additionally, eating too quickly causes you to consume more than normal portion and contributes to the accumulation of belly fat. So, make it as a habit to eat leisurely and slowly. If you are particularly hungry, avoid to binge eating fast as you may end up overeating. Your waistline will subsequently enlarge over time.
3. Too late to eat
The body will have less time to burn off the energy if you often put off eating meals until after dinnertime. Therefore, bear in mind to avoid eating dinner too late and to avoid keeping your digestive system active all night long if you want to reduce your belly fat. The most effective way to reduce belly fat is to eat supper earlier, try to avoid eating late at night.
4. Preferred processed refined starch
White bread eaters are more likely to become obese as it is full of refined starch. Refined starch lacks fiber, eating it makes individuals feel hungry easily and is likely to raise their blood sugar level. These types of food often come with large amounts of sugar and fat, and people who enjoy eating refined starch are usually unaware of these chemicals in it. Other than breads, processed refined starch also includes cakes, biscuits, etc. Based on studies, if you enjoy eating biscuits, you will consume a lot of trans fats, which will lead to weight gain. Thus, in order to reduce abdominal fat, you are required to select the right food to eat instead of refined carbohydrates.
5. Often sedentary
The most common factor of abdominal fat accumulation if inactivity, especially sedentary lifestyle. Bear in mind that in order to lose weight, you must move. Critical health issues is undoubtedly a result from inactivity. The optimal movement is to exercise at least 30 minutes daily. In addition, you may set an alarm to remind yourself to move around every 30 to 60 minutes. Even if you don’t move for long time, 1 to 3 minutes will be fine.
Smoking has nothing beneficial for the cardiovascular or respiratory systems. Please remember that smoking should not be considered as a method of weight management as some people might find out that smoking helps them lose weight. On the contrary, smoking causes a person to gain weight easily and accumulate belly fat, which has impact on the internal organs. Smoking will influence hormone secretion and making abdominal fat accumulate.
7. Inadequate sleep
It is easier to develop abdominal fat if you get less than 5 hours of sleep each night. Studies found that even healthy, non-obese adolescents had a tendency to eat more and consume more calories when they didn’t get sufficient sleep, leading to weight gain and increase in belly fat. Nevertheless, it is not suggested to sleep excessively during weekends as it also causes abdominal fat accumulation easily. On weekdays, try to keep a healthy sleep routine rather than just watching dramas overnight. Try to get rid of 3C gadgets and keep your mindset relax while you are about to sleep.
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