Isn’t it frustrating when you can’t seem to get a slim waist after hours of intense exercise and extreme calorie restriction? Have you given up everything that is also called “fat”? While you may have lost significant weight, belly fat is considered “stubborn fat” that takes its own sweet time to melt away. But what if, despite all your weight loss efforts, you see an expansion in your waistline? Don’t start now to lose your sleep on the expanding waistline as even sleep deprivation would increase the layers of belly fat. Don’t fret, because in this post we list 10 alarming reasons why your waistline is increasing despite your best efforts and what to do about it.
1. Too Many Refined Carbohydrates: These unhealthy carbohydrates can get into your daily diet in many ways, from white bread, candy, chocolates, pasta, to even processed breakfast cereals that you think are healthy. Foods like sugar, candy, white bread, pizza, donuts, cookies, burgers, chocolates, etc. have refined carbohydrates that increase insulin levels and are high in calories that add up quickly and are stored as fat in cells. Refined carbohydrates can sabotage fat burning, especially belly fat. In fact, cutting down on refined carbohydrates can produce faster results than cutting down on fat. The solution would be to use complex carbohydrates instead of refined carbohydrates. When you start with healthy weight loss diets like the Rati Beauty app, the whole weight loss process is also accelerated. Read more about the best carbohydrates for weight loss.
2. Get low in fat: If the fat content is torn out of food, it is absolutely tasteless. To restore the taste, most food companies add lots of sugar and other artificial flavors that add a high amount of calories to the body. Most of the foods marketed as “low-fat” and “fat-free” replace fat with a lot of carbohydrates which, when not used for energy, are stored as fat in the body, particularly around the waist, leading to belly fat . So, instead of going low in fat, choose healthy fats like omega-3s.
3. High sodium content in processed foods: More than the table salt in homemade foods, many people don’t know that they get high sodium levels from processed foods and junk food. If you want to lose weight, you should be low in salt and sodium.
4. Not drinking enough water: Dehydration can not only lead to water retention, it can also affect and lower your metabolism. Having enough water in the body would curb the appetite and flush out toxins as well. Make it a goal to drink at least 2 liters or more a day to get your metabolism going and burn fat.
5. Sleep Less Than 7 Hours: Sleep deprivation can destroy the hormone levels that play an important role in weight loss, especially insulin, cortisol, ghrelin – all of which must be in the lowest range, and leptin and human growth hormone – both of which must be high for weight loss can happen. When you sleep well, the body rejuvenates, repairs, and balances these hormones. You can’t do anything, sleep 7 hours and still wake up with a robust metabolism that burns calories.
6. Swallow food instead of chewing it: Studies have shown that people who eat quickly without chewing properly are more likely to gain weight than those who eat slowly. It is important to chew the food thoroughly and not swallow it down your throat. When you eat quickly you are unwittingly eating more, while those who take the time to chew eat less and less because they reach satiety while eating.
7. You have a secret snack drawer: So you have a secret snack drawer where you keep potato chips, granola bars, cookies, chocolates, cheese crackers and other such goodies that you can consume when watching your favorite web series or when just getting bored. All of these snacks contain unhealthy carbohydrates that are loaded with sugar, sodium, and fats that quickly add to belly fat. Instead, switch to healthy snacks like these.
8. A diet high in trans fat: Here’s an interesting fact: trans fat in processed foods not only increases overall weight, it also moves fat from other areas of the body to the abdomen! Read the labels and completely remove trans fats from your diet.
9. Hormonal Imbalances: Fluctuations in hormones, especially estrogen, insulin, and PCOD, are all responsible for this belly. If you don’t correct these hormonal issues, the belly fat is going nowhere.
10. Too Much Stress: High levels of stress can trigger many health problems, including type 2 diabetes and inflammation. The stress hormone cortisol can actually promote the accumulation of fat in the abdominal area. Try 10 Tips To Reduce Stress And Lose Weight.
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