Eating dinner late
Sleeping is also the time when you burn a significant amount of natural fat. However, it will no longer be effective if you go to bed with a full stomach. Not only causing belly fat, eating late and going to bed right after eating a full meal also increases the risk of acid reflux and indigestion. To avoid this habit, we recommend that you practice eating less at dinner and not eating at least 3 hours before going to bed. Going to bed early is also a great way that encourage you to avoid hunger in the middle of the night.
Lack of protein
Normally, a healthy person usually consumes at least 20 – 25 grams of protein in each meal depending on body size and daily activity level. Getting enough protein every day also helps balance blood sugar and reduce insulin levels, helping to promote the body’s metabolic rate. In addition, protein also helps control hormones that increase appetite. So you can lose weight naturally by getting enough protein.
Some protein-rich foods that we recommend to include in your daily diet are: clams, turkey, skinless chicken breast, salmon and eggs, etc. These foods are the best choice for you with high protein content and low fat, a great combination for weight loss and muscle building.
Lack of sleep
Not getting enough sleep causes the production of cortisol (stress hormone) and brings about sugar cravings. The feeling of hunger makes it difficult for you to resist the habit of eating at night and accumulates more belly fat. Make sure to get enough sleep, from 7 to 9 hours every night, to maintain the balance of cortisol in the body.
Eat when upset
The body often tends to eat indiscriminately and uncontrollably when upset. However, studies have shown that eating does not improve your mood. On the contrary, this habit makes it more difficult for your body to control the energy intake, easily causing overweight and increasing belly fat.
Experts share with you a secret to help regulate this habit: every time you encounter something unpleasant, drink a large glass of water, take a relaxing walk or find a friend to talk to to relieve stress. Your body will forget the feeling of hunger when it is “tricked”.
To have clear abdominal muscles for the upcoming vacation, you should create healthy eating habits and avoid making the mistakes mentioned above.