You’re exercising frequently and eating better than ever, but your tummy pooch hasn’t changed. Why is that?
I realize how frustrating it is.
But don’t worry, it’s likely that these common lifestyle habits are why you’re failing to achieve the toned and fit body of your dreams.
1. When I’m thirsty, I reach for a soda.
Even one soda or other sweetened beverage can cause weight gain, especially around the midsection.
Instead of drinking juice or soda for breakfast or whenever you are thirsty, try drinking water that has been infused with fresh fruit, herbs, and vegetables.
2. Using Chopsticks to Eat Chinese or Japanese Cuisine
When using a fork, you consume food much more quickly than when using chopsticks.
It encourages consuming fewer calories to eat slowly.
no chopsticks No issue!
To achieve the same result, simply try holding the fork in your non-dominant hand. Cool advice, huh?
3. Purchasing Late-Night Cupcakes
Sugar-filled treats like cupcakes are bad for your abs.
About 20 grams of sugar can be found in a cupcake, which increases stomach fat.
Consider swapping them out for some wholesome snacks.
4. Gluten-Free Food Obsession
The majority of gluten-free bread has twice as many carbohydrates as whole-wheat bread because they are made from refined grains like white rice flour, according to Sarah-Jane Bedwell, RD, LDN.
If you must consume gluten-free bread, seek out loaves made from a combination of whole grains and seeds, such as millet and amaranth.
5. Consuming Just Small Meals
It’s not always the best idea to consume small meals like two squares of dark chocolate, a handful of almonds or a stack of multigrain crackers to boost your metabolism.
Although those meals control appetite, The Well Necessities founder Lisa Hayim, MS, RD, says that eating more than three times a day can affect your overall calorie intake.
Therefore, always ensure that the small meals are calorie-controlled and light.
6. Apples and bananas should be avoided.
It’s a mistake to remove bananas and apples from your menu.
They naturally reduce bloating due to the potassium they contain, and they behave differently from added sugars due to their natural sugar.
So, stop saying “No, thank you” when offered apples or bananas.
7. Using Olivia Pope’s Glasses to Drink Wine
One 5-ounce glass of alcohol per day is the maximum amount of alcohol that is advised for women; this is definitely not the same as an Olivia Pope’s glass, which holds up to 23 ounces!
The 120 calories in a glass of wine are burned by your body first so they can be eliminated from your system as quickly as possible.
This makes it more difficult for you to lose weight because food calories are delayed.
Alcohol naturally increases your appetite, causing you to eat more with each drink.
8. Do you suffer from Partner Comparison Disorder?
Comparison of Partners Despite the fact that the disorder is not a recognized diagnosis, the struggle is real, particularly when it comes to weight loss.
You might have experienced it. You both make a commitment to your well-being, fitness, and weight loss.
After some time of working out and eating well together, you notice that your partner starts to slack off.
As you continue on your journey, you come to the realization that he is sleeping in, doing less exercise, and still managing to achieve better results.
The key is to realize that despite consuming fewer calories than men, women will always have a higher percentage of fat than men.
For women, a healthy range of body fat is between 20% and 25%; for men, it is between 10% and 15%.
Thus, keep in mind to avoid comparing yourself to your partner and to not get frustrated with yourself if you aren’t getting the same outcomes.
9. Are you removing the egg yolks?
The vitamin D found in egg yolks has been shown to help prevent abdominal obesity.
Additionally, you will feel fuller for a longer period of time thanks to the beneficial fat in the yolk, which makes it much less likely that you will overeat later in the day.
So, don’t forget to show your yolks some love!
10. Meeting People at Bars or Restaurants
Even if you order a healthy dish off the menu, you have no control over the ingredients used in it.
Naturally, bars and restaurants want their food to taste good, so it’s likely that they’re adding extra fats and sugars to the items on the menu.
According to Dr Taz, people who cook their own food at home eat fewer calories than those who eat out.
As much as you can, try to prepare your own meals in the kitchen so that you are fully aware of the components of each dish.
11. Consuming the Same Food
The majority of dieting women consume the same meals repeatedly.
This behavior slows down your metabolism and prevents the diversity of probiotics in your digestive system.
Food variety challenges the digestive system by providing new sets of probiotics with each new food, increasing your metabolic rate, claims Dr Tasneem Bhatia, MD, also known as Dr Taz.
12. Binge Viewing Late at Night
Research consistently demonstrates a significant link between being overweight and getting insufficient sleep.
Women tend to have higher body mass indices the less they sleep.
So, the next time, try brushing your teeth and reading a book in bed rather than binge-watching your favorite Netflix series.
Get the recommended 6 to 8 hours of beauty sleep every night, and you’ll notice weight loss without even making other changes!
13. Pre-Workout Nutrition
You must have heard from your trainer that you should eat before and after a workout.
You might eat whether you’re hungry or not if these words are so deeply ingrained in your mind.
However, you might not need more calories if you’ve already consumed enough calories from recent meals, especially if you ate a lot the day before.
Grab a healthy snack that is high in carbohydrates, like a banana, if your last meal was more than three hours prior to your upcoming workout, and you’ll be good to go!
14. Starbucks Dependence
The new holiday flavors that Starbucks and other coffee shops sell can have up to 300 calories and more sugar than you’d need for an entire day.
Choose a milder version of your preferred coffee flavor the next time or treat yourself once a week.
15. Believing that Kettlebells Increase Bulk
Many females worry about gaining too much muscle.
There is no need to be concerned because, despite how much weight you may be lifting, women naturally have high levels of estrogen, which makes it more difficult to gain muscle.
Muscle cells also consume more calories while at rest than fat cells do because they require more energy to maintain themselves.
Your muscle-to-fat ratio will rise if you incorporate weight training exercises into your exercise program, making you appear much more toned and leaner.
16. Unbelief in Healthy Fats
It has been demonstrated that eating foods with monounsaturated fats, such as fish and nuts, can help you lose belly fat.
Simply put, if you don’t eat enough healthy fats, your waistline won’t be content.
Without enough Omega-3 and Omega-6 fatty acids in your diet, you’ll experience far less than ideal outcomes.
17. Excessive Salt Consumption
Eating too much sodium encourages water retention and belly bloating even when you’re following a low-calorie diet.
This may be the cause of your inability to lose weight and continued bloating.
Try to eat fewer processed foods that are high in salt, such as pizza, bread, and processed snacks.
Eat more whole foods made with fresh ingredients or foods with lower sodium content.
18. You’re a Meathead.
Despite the fact that meat protein is good for your body, eating a lot of food can be bad for both your health and your flat stomach.
Try including more plant-based foods in your diet because they have higher levels of fiber, potassium, magnesium, carbohydrates, and antioxidants while having lower levels of saturated fat and cholesterol.
19. Calories Saved for Later
Not quite as well as we’d like, saving the calories for your late-night taco and margarita date.
By the time you arrive, you’ll be so hungry that you’ll start searching for calorie-dense foods.
Additionally, alcohol will make you feel hungrier and prevent your body from metabolizing calories effectively.
Eat a regular meal before any dates, and pair your cocktails with light snacks rather than heartier fare.
20. Using Too Much Coconut Milk
You believe coconut milk to be the healthiest choice. You’re mistaken!
Despite being plant-based, it is high in fat and lacking in protein.
You should therefore stick to drinking water or coffee with low-fat milk.
21. Adjusting Your Nutrition to Remain Current
It’s critical to comprehend your motivations for changing your diet.
Before making significant dietary changes, you should educate yourself and consult a physician.
The calorie-dense or nutrient-poor foods you eat can make you gain weight even if you stop eating gluten or go vegan.
Have you ever noticed how overweight a lot of vegetarians are?
22. Putting a bottle of water beside your bed
Your metabolism and appetite may suffer if you don’t get enough water throughout the day.
Additionally, digestive issues can be brought on by eating a diet high in fiber and not getting enough water.
Bring your water bottle to bed tonight and make an effort to stay hydrated all day.
23. Beans Should Be Avoided
Bean-eating women have been found to lose weight more successfully and have slimmer waistlines than those who don’t.
If you avoid them because of the fiber, which can result in gas and bloating, drinking more water will help you avoid those problems.
24. Lack of a Period Game Plan
Keep in mind that your dreams of a flat stomach may be dashed by hormonal fluctuations.
When you’re on your period, you’ll frequently experience bloating.
Therefore, the next time your period is almost here, be kind to yourself and try not to stress out too much.
25. Too Many Smoothies After Workouts
If you have a routine of consuming a protein shake or smoothie after each workout, you might want to think twice.
Wait until your next meal if your workout is less than an hour long; consuming a shake or smoothie in between only increases calorie consumption.
26. Given that vitamin D is only found in milk and the sun,
Belly fat is a result of inadequate vitamin D levels.
Milk, the sun, and mushrooms are also excellent sources. They are a fantastic source of vitamin D and are packed with nutrients.
Make sure you get enough vitamin D during the winter months when you are probably getting less sun exposure.
To make sure you’re meeting your daily intake requirements, you can also use supplements.
27. Using Smoothies as a Meal Substitute
Please be aware that a lot of the smoothies and juices sold in blenders are loaded with sugar.
Of course, businesses want you to keep returning for more smoothies and enjoy the flavor!
Prepare a homemade, nutritious smoothie made with fresh fruits and vegetables the next time.
You’ll be able to count the calories in your smoothie and know exactly what ingredients are going into it.
28. Neglecting Probiotics
Probiotics have been shown to improve digestive issues and reduce abdominal obesity.
To ensure that you have a healthy number of bacteria in your gut, choose a yogurt that has active cultures and consume it every day.
29. On Instagram, I’m just seeing fruits and vegetables.
The next time you visit a farmers’ market, buy some of your favorite fruits and vegetables in addition to taking pictures of the pretty stands for your Instagram feed.
We require five or more fruits or vegetables per day to meet our dietary needs.
They are great for getting a flat stomach because they are low in calories and high in nutrients and fiber.
30. Cravings on the Internet
Cravings are impossible to resist when using the Internet.
It basically plays a significant role in our obesity.
The next time you want a snack, try searching for a healthy alternative online. There is a tone of recipes available, so you have no reason to eat poorly.