Lose the Belly: 10 Daily Habits That Cause Bloat

Balihow – Seemingly harmless everyday habits could be the culprits behind that stubborn belly fat.

Central obesity, more commonly known as belly fat, arises from an excessive accumulation of fat, particularly visceral fat, around the abdominal area. This accumulation goes beyond what’s considered healthy.

The presence of belly fat is determined by waist circumference measurements. For men, a waist circumference of 90 cm (approximately 35.4 inches) or more indicates abdominal obesity. Women are considered to have belly fat if their waist circumference reaches 80 cm (approximately 31.5 inches) or more.

This condition isn’t just a cosmetic concern; excess belly fat significantly elevates the risk of developing serious health problems like diabetes, heart disease, stroke, hypertension, and even certain types of cancer.

To mitigate these health risks, it’s crucial to be aware of and avoid the daily habits that contribute to belly fat accumulation.

Read also: Beware of Belly Fat: A Potential Trigger for Heart Disease and Stroke

Habits That Fuel Belly Fat

Several daily habits can contribute to the build-up of abdominal fat, ultimately leading to a bulging belly.

Here are some everyday habits you should be mindful of:

1. Mindless Eating

As reported by Eat This Not That (February 26, 2024), eating while distracted – whether watching television or working on a computer – can disconnect you from the act of eating.

This habit leads to consuming excess calories and makes it difficult to recognize feelings of fullness. This is because the brain struggles to properly register satiety signals from the stomach.

Research even suggests that individuals who eat while watching TV consume as much as five times more food compared to those who eat without distractions.

Consequently, mindless eating causes us to exceed our normal portion sizes, contributing to increased abdominal fat.

2. Insufficient Protein Intake

Protein is vital for building and repairing tissues, especially muscle. A lack of protein in your diet can lead to muscle loss.

Studies have shown that insufficient protein intake can slow down metabolism, making it harder to shed belly fat.

Furthermore, protein-rich snacks are more effective at promoting satiety, preventing you from overeating high-calorie foods.

3. Skimping on Water

Dehydration occurs when you don’t drink enough water. This makes it harder for your body to stay active and burn calories efficiently.

Research indicates that the body often mistakes thirst for hunger. As a result, you might snack or eat more when you actually just need to drink water.

Staying hydrated can help prevent hunger pangs from appearing prematurely, thereby preventing excess calorie consumption and subsequent fat accumulation.

Read also: How to Know if Belly Fat is Due to a Cyst? Here’s What Doctors Say

4. Overdoing Calories, Even the Healthy Ones

Consuming too many high-calorie foods can lead to weight gain, even if those foods are generally considered healthy.

Nuts, seeds, and avocados are packed with antioxidants, nutrients, and heart-healthy unsaturated fats, making them excellent choices for a healthy diet.

However, these foods are also calorie-dense, potentially causing you to consume too many calories in relatively small portions.

5. Skipping Meals

Skipping meals, especially breakfast, can lead to overeating later in the day.

This occurs because hunger hormones in the body tend to compensate for missed meals by prompting you to consume more food later on.

6. Insufficient Sleep

Research confirms that sleep deprivation can disrupt the body’s hunger hormones, leading to increased appetite and cravings for unhealthy foods.

Lack of sleep also impairs fat-burning processes and negatively affects the endocrine system by disrupting the balance of hunger hormones like ghrelin and leptin.

Ghrelin, which signals hunger to the brain, tends to increase when you are sleep-deprived. Meanwhile, leptin, which signals fullness, decreases.

This imbalance can significantly increase appetite and food cravings.

Read also: 5 Drinks to Reduce Belly Fat, What Are They?

7. Excessive Alcohol and Soda Consumption

Alcohol can wreak havoc on your waistline. It’s high in empty calories and can lead to weight gain if consumed in excess.

Consuming alcohol, especially in the evening, can also disrupt sleep patterns and reduce sleep quality, potentially contributing to weight gain.

Furthermore, alcohol acts as a diuretic, leading to dehydration. Dehydration negatively impacts performance and recovery during exercise, as well as metabolic rate, making it more difficult to burn fat.

In addition to alcohol, reducing soda consumption is crucial for preventing belly fat. Sodas are loaded with artificial sweeteners that can promote abdominal fat accumulation.

8. Lack of Physical Activity

Individuals who engage in minimal daily activity, such as walking, standing, and carrying groceries, are at a higher risk of developing belly fat.

A practical way to ensure you’re burning enough calories is to use a pedometer to track your daily steps.

Read also: Causes of Bloating and How to Relieve It

9. Eating Too Quickly

According to WebMD (August 26, 2023), it takes approximately 20 minutes for the brain to receive signals from the stomach indicating fullness.

If you eat too quickly, you’ll likely consume more than you need. This causes excess fat to accumulate in the body.

Conversely, eating slowly allows you to consume fewer calories and prevent weight gain.

10. Frequent Stress

Stress triggers the release of the hormone cortisol into the body. Elevated cortisol levels can lead to weight gain, particularly visceral fat that is stored in the abdominal area.

Practice relaxation techniques regularly, such as meditation, to help maintain calmness and manage stress levels.

In addition to the ten habits above, eating from large plates can also cause you to consume excessive portions, leading to calorie surplus.