Here are some habits that may be the culprit to your unsuccessful weight loss:
Drinking Carbonated Drinks
Carbonated drinks contain huge amount of sugar which leads to increased cravings for food. The result is eating more food than you need in between meals. Researches claim that drinking one or two cans of soda every day causes your waistline to increase five times faster than those who barely drink soda in the course of a week. The same goes for diet sodas because they contain artificial sweeteners which have the ability to increase appetite as much as regular sugar does.
Therefore, you should replace carbonated drinks with natural juices and smoothies, or a glass of water with lemon or mint leaves.
Eating Too Much Sugar
There is a close relation between sugar consumption, insulin resistance, and abdominal weight gain. High blood sugar leads to insulin resistance, so you should take care of the amount of sugar you consume. For instance, a 12 ounce soda has only 140 calories, but it contains almost 8 teaspoons of sugar. Therefore, you should limit the consumption of soda and processed foods in you want to lose weight effectively. Also, you should drink plenty of water and eat naturally sweetened foods, such as fruit.
Consuming Low-Fat Foods
Many people associate high-fat foods with increased body weight and they opt for low-fat foods. But, low-fat foods contain sugar and other additives which result abdominal weight gain. High-fat foods, on the other hand, are rich in monosaturated, polysaturated and omega-3 fats which are good for your health. In addition, foods like nuts, avocados, coconut oil, olive oil, and seeds take part in the fat-burning process.
Not Eating Enough Proteins
Protein is an important nutrient for your body. It regulates blood sugar levels, speeds up metabolism and keeps hunger at bay, but the trick is to choose lean protein. For example, consuming 2 eggs and a little nitrate free bacon for breakfast can keep you full much longer throughout the day. Moreover, experts claim that including proteins in your daily diet is crucial for effective weight loss. So, your daily diet should include different types of wild caught fish & seafood, turkey, chicken breast and eggs. If you are not a meat fan, you can choose some protein rich vegetables such as beans, quinoa, spinach, peas and a variety of nuts. Cheese is also loaded with proteins.
Eating When Sad, Angry or Stressed
Stress eating is eating as a way to suppress or soothe negative emotions, like stress, fear, anger, sadness and loneliness. The stress of everyday life causes negative emotions that lead to emotional eating and disrupt your weight-loss attempt.
Increased stress level stimulates the secretion of cortisol which in turn increases belly fat, and it can make each fat cell larger. But, there are ways to control stress eating such as drinking a glass of water, talking to a friend, or finding a new hobby you enjoy. Different activities can distract you when you have cravings for doughnuts, chips or pizza. You should include physical activity in your everyday routine to reduce stress and burn some extra calories.
Not Getting Enough Sleep
The lack of sleep leads to increased cortisol levels in the body which can result in increased appetite and, consequently, in weight gain. This process is similar to what happens when we eat because of stress. Therefore, having a good sleep is essential for your overall health.
Drinking Too Much Alcohol
Regular consumption of alcohol can significantly affect your body weight. So, drinking too much beer can cause a beer belly. Also, another reason alcohol can cause weight gain is when liver is metabolizing it, it's not burning calories. Furthermore, drinking alcohol can increase your appetite causing you to consume more food than your body actually needs. So, if you enjoy drinking alcohol, wine is the best solution because is low in calories and has many health benefits when drank in moderation. You can also try some light beers, and having a glass of water between drinks to limit the amount of alcoholic drinks you consume.
Lack of Exercise
Regular physical activity can speed up the fat-burning process. Having strong, lean muscles help the body burn fat and calories more efficiently. Exercise should be carried out 3 to 5 times a week for a minimum of 30 minutes. Exercises that help target belly fat are doing cardio mixed with weight or resistance training is best, as a good cardio/weight routine helps to keep your metabolism up and provide the most overall health benefits.
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Source: The Science of Eating
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