I’m a nutritionist and here’s the 5 worst habits for your waistline
IT can sometimes be hard to lose weight – especially that bit around your belly.
And it gets even harder when people hit middle-age, when shifting the pounds really does become even more of a challenge.
Speaking to The Sun, Dr Carrie Ruxton from the Tea Advisory Panel says simple changes to your diet and daily-routine could be key to getting rid of those extra inches round your waist.
1. You’re not eating enough protein
Protein in an essential nutrient which is needed for growth and repair of body tissues.
The NHS says is especially important for healthy muscles and bones, particularly for children.
As well as this, protein is satiating and can “help keep you fuller for longer”, according to Dr Carrie.
“This helps you to avoid eating too much food in general and particularly too many ultra-processed foods.
“These tend to be low in fibre and increase your blood sugars quickly which promotes belly fat,” she adds.
2. You’re eating on a big plate
We all like to fill our plates, no matter what their size.
“Put simply, dish up your food on a smaller plate to eat less,” Dr Carrie explains.
“A full smaller plate will make you think you have eaten more than you have.
“And if you have a large plate full you will more likely finish it all and eat more than you need,” she says.
3. You’re drinking too many sugary drinks and/or too much alcohol
Sugary drinks and booze contain lots of empty calories – meaning they have no nutritional value.
And according to Dr Carrie, alcohol can also make you eat more as it “boosts hunger” and appetite.
“Instead go for a cup of tea – black or green,” she suggests.
A previous study found that drinking three cups of black tea can help to reduced waist circumference.
4. You’re not getting enough of the right type of exercise
It’s time to give up on the jogging and turn to weight and resistance training, the expert says.
“Resistance training boosts muscle mass which helps burn calories more effectively, as well as firming up your abs which improves the look of your belly,” she explains.
5. You’re not getting enough quality sleep
We all have evenings when we find it hard to fall asleep or find ourselves waking up in the night.
But not getting enough sleep consistently can lead to several health issues, including weight gain, Dr Carries says.
One study in healthy people found that those who were restricted to four hours sleep a night ate 300 calories more, on average, than those who had nine hours sleep.
People in the restricted sleep group saw a nine per cent increase in belly fat.
“But don’t go overboard with sleep as sleeping more than nine hours could also expand belly fat,” she adds.