While eating while surfing the phone

If you don’t want to have a fat belly, you need to change these habits:

Not focusing on the meal

Focus on the meal and enjoy the taste of the food instead of eating while scrolling through your smartphone. This allows you to control your food intake and avoid overeating. Excess energy is the main cause of fat accumulation in the second round, causing belly fat.

Eat too fast

It takes about 20 minutes for the brain to receive a signal from the stomach that it is full. If you eat too quickly, your body will eat too much food than it needs. Slow eaters absorb calories more optimally and prevent weight gain.

Sleepless

In one study, adults under the age of 40 who slept less than 5 hours per night gained more belly fat than those with more. But do not sleep too much because sleeping more than 8 hours a night also reduces the digestive ability of the intestines. Should sleep 6-8 hours/day is appropriate.

Eating late at night

Night is the time for the digestive system to rest and recover. If eating too late, the stomach is forced to work, moreover the energy produced will not be consumed because this is the time when the whole body relaxes. Excess energy will be stored in the belly fat layer. This is a very bad habit, causing belly fat and stomach damage.

Refined grains

Refined grains like white bread or other processed foods have had their fiber removed (which is slow digesting), so the body digests these foods more quickly. Over time, this can lead to weight gain. Instead, choose whole grains or whole grains.

Low-calorie soft drinks

Many people may think that swapping soft drinks for low-calorie drinks will keep calorie intake low and thus limit weight gain. But scientists say that’s not entirely true: Aspartame, the artificial sweetener in many diet soft drinks, actually increases belly fat. Not drinking soft drinks and using soft drinks is an effective way.

Skipping meals

Skipping breakfast makes the body 4 times more likely to be obese than normal. Not eating slows down the metabolism, which causes the body to overeat later to make up for the lack of energy. That leads to belly fat

Smoke

Smoking is harmful to health. The more you smoke, the more fat you store in your belly.

sedentary

Science proves that physical activity is the key to health. Setting a goal of 30 minutes of moderate-intensity exercise a day will help shrink your waistline and build muscle, even if your weight stays the same.

Frequent stress

Stress releases a hormone called cortisol into the body. Higher cortisol levels can lead to weight gain due to fat redistribution. Practice relaxation techniques regularly, such as deep breathing and meditation, to help stay calm and limit stress levels.

Dr. Dang Xuan Thang