When first you start dieting and exercising, the pounds seem to melt off. But, we all hit that stagnant point where the last few pounds of belly fat just don’t want to leave. Turns out, there could be a few factors contributing to that last layer of fat on without you even realizing it. Try kicking these 30 bad habits to the curb, and then check out
1 Yout Drink diest Soda
You’d expect diet soda, which has fewer calories and sugar than its regular counterpart, to be healthier for you. But, it’s actually one of the 40 Bad Habits That Will Give You Belly Fat due to its dangerous side effects. First off, researchers at the University of Texas Health Science Center monitored 475 adults for 10 years and found that those who drank diet soda had a 70 percent increase in waist circumference compared with those who didn’t drink any soda, and participants who drank more than two diet sodas a day suffered a 500 percent waist expansion. So ditch soda altogether and go for a seltzer water like La Croix or Spindrift if you want something bubbly to sip on.
2 You’re Eating Out Every Night
Eating at restaurants and fast food joints every night isn’t your best diet choice. These foods tend to have more fat and salt in comparison to lighter meals you can make at home. Instead of going to your local burger joint, try making a burger at home instead. Check out our 20 Homemade, Healthy ‘Fast Food’ Recipes to make your favorite drive-thru meals with half of the fat and calories.
3 You’re a Social Media AddictStaring at your phone for hours on end in your bed is definitely not doing any favors for your body. You’re wasting precious time that can be used to go outside and be active, and a study published by Pediatric Obesity found that students with access to one electronic device in their bedrooms were 1.47 times as likely to be overweight in comparison to those with no device in their bedroom.
4 You Don’t Practice Mindful Eating
Eating mindfully can do wonders to your waistline. Mindful eating is when you focus on every aspect of eating and putting a focus on the sensations brought by every bite of your food. We have a tendency to eat while we’re distracted by our phones or other devices, which causes us to overeat. According to Harvard Medical School practicing mindful eating can actually help slim your figure and has been used as a treatment tool for those with binge eating disorders.
5 You Don’t Give Yourself Enough TLC
Constantly reprimanding yourself about your diet and ripping yourself apart over one indulgence is only going to make things worse. A study in the Journal of Health Psychology has shown that people who suffer from depression are actually more at risk for obesity than those who do not. So, make sure you’re kind to yourself and cut yourself some slack.
6 You’re Eating Too Much Protein
Protein is a key macronutrient for losing weight, but too much can do more harm than good. In fact, a Spanish study found that over a six-year period, participants who ate a high-protein diet were 90 percent more likely to gain over 10 percent of their original body weight in comparison to those who ate less protein.
7 You Haven’t Switched to Whole Grains
Eating refined carbs that are found in white breads and baked goods spike your blood sugar and cause weight gain, so you’re better off switching to whole grains. On top of having more flavor, whole grains have been proven to help regulate body weight, according to The Journal of Nutrition because of their high fiber content. Fiber helps regulate your digestive tract, and whole grains are packed with vitamins and minerals that will keep your body fit and running smoothly.
8 You’re Eating Whey
Whey has a tendency to cause bloat, especially if you’re lactose intolerant since it’s made from cow’s milk. To avoid this painfully annoying bloat, try going for plant-based protein powders and foods. Some brands have almost as much muscle-building and hunger-killing protein as whey but are better for sensitive tummies.
9 You’re Not Putting Enough Vegetables on Your Plate
Even if you are making healthier choices, you may not be eating as many veggies as you need to. “Make half your plate vegetables and/or salad,” Danielle Omar, R.D., blogger at Food Confidence, told Eat This Not That! Vegetables are nutrient-dense and packed with fiber, which will fill you up without overloading on calories.