These daily habits may be derailing your weight loss goals without you realizing it. Here is a list of the 6 worst eating habits If you want a flatter stomach.
If you want a bit of a flat stomach and are having trouble targeting your goals, there are two culprits that might be getting in the way: a poor diet and bloating.
“We know that excess of everything is bad excess calories from oversized portions of your diet and sugar-sweetened beverages can have a great role in increased belly fat. Making it challenging to get a flatter stomach, “Bloating or stomach swelling can be caused by underlying digestive issues, food intolerances, or not eating enough quantity of a particular nutrient.”
Constipation could also make you feel puffy and may cause you to mistake bloat for stomach fat.
Whether method you are trying to lose weight around your midsection, or just feel like you can’t achieve a flat stomach due to bloat, these six eating habits maybe help you from achieving your goals.
Not eating enough fiber.
If you are not taking fiber in daily diet, it could cause stomach bloat. “Fiber deficiency in the diet can lead to constipation or other digestive issues,” says Pankonin. “Fiber can improve gut motility, making it easier to go to the bathroom and therefore leading to less bloating.”
If you’re not sure you’re eating enough fiber per day, women should try to eat 21-25 grams of fiber a day, and men should aim for 30-38 grams.
2. Not eating enough protein.
If you are skipping on protein, it could reason bloat and be detrimental to getting a flatter stomach.
“Protein maintains fluid balance in the body. Although consuming too many simple carbohydrates and not enough protein, this might cause fluid retention and bloat in the body.”
It is recommended dietary allowance to prevent a protein deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. A person who weighs 165 pounds, or 75 kilograms, needs to consume 60 grams of protein per day.
However, this is based on change according to age and activity level. As you age, your body requires more protein to prevent muscle mass loss, which starts between 40-50 years of age. If that’s you, your protein needs to increase to about 1–1.2 grams per kilogram.
If you work out regularly, your body needs about 1.1–1.5 grams per kilogram. For people who do higher exercise, like lifting weights, running, or cycling, you may need 1.2–1.7 grams per kilogram.
3. Chewing gum-especially sugarless gum.
While you are eating may pop in a piece of gum to fend off food cravings or keep yourself from over-snacking, it could also be adding to stomach bloat.
“Air gets swallowed when you chew gum, which can lead to bloat and discomfort,” explains Taub-Dix. “Sugarless gums are often made with sugar alcohols that can actually reason of bloat, gastrointestinal discomfort, flatulence, and in few cases, diarrhea.”
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4. Drinking through a straw.
Drinking through a straw can lead to serious bloating issues. So, if you desire a flat stomach, consider ditching the straw the next time you’re sipping on any beverage.
“Every time when you suck your beverage through a straw, like blowing air into a balloon, you’re pumping air into your gut,” says Taub-Dix. “This is the extremely worse process when you drink carbonated beverages. It’s quite better off lifting the glass or bottle to your lips and sipping slowly.”
5. Drinking too many carbonated beverages.
Unfortunately, your soda habit may also be making you super bloated. Carbonated beverage diet or otherwise, add air bubbles to your gut, which can cause you to feel like your abdominal area is expanding,” says Taub-Dix. “Although certain carbonated beverages could be healthy, like sparkling water. For a sensitive and regularly feel-bloated person, non-carbonated water is the best option for you.”
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6. Consuming too much alcohol.
Too much alcohol can contribute to excess belly fat, which could be preventing you from having the flat stomach that actually you want.
“Excessive intake of alcohol directly deals with weight gain and increases the waistline because alcohol contains empty extra calories,” according to Pankonin who is dieting. “It’s very important to understand the foods that are often paired with alcohol drinks like fried or salty foods, which can often lead to bloating.”
It also noted that alcohol may contribute to overeating by stimulating nerve cells in the brain associated to enhance appetite.
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FLAT BELLY//FOOD AND NUTRITION// HABITS// HEALTH TIPS// WEIGHTLOSS
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