One side effect of each person’s individual diet is the dreaded belly bloat. This is the feeling of being puffy, gassy, and generally uncomfortable. One thing to remember, however, is that foods that cause bloating are not necessarily bad for you. Namely, this includes high fiber foods and antioxidant packed veggies. On the other hand, there are plenty of bad habits which increase belly fat and bloat our belly in a non-beneficial way. In fact, these things are likely negatively affecting our health. Below are some bad habits contributing to that pot belly:

Physical inactivity:

Losing belly fat is not impossible without exercise, however, it is much more difficult.

Eating or drinking too much sugar:

Avoid sugary drinks like soda and fruit juices and foods high in sugar. Drink water and eat naturally sweet fruits instead. Refined or processed sugars are just plain bad and a feeding ground for belly fat. Sweetened drinks, desserts and foods rich in oil are products that highly contribute to belly fat.

Eating too much fat:

Cut back on desserts, fried and processed foods. Load up on healthy carbohydrates and protein instead. It will make you feel fuller for longer. Eating healthy fats however, such as monounsaturated fats like nuts, avocados and healthy oils

Drinking too much alcohol:

The liver does not burn fat when processing alcohol. Alcohol contains empty calories and increases your appetite, causing you to eat more. When drinking, stick to a low calorie wine or liquor.

Eating your feelings:

People tend to eat more, and less healthy, when they are stressed out or feeling down. Stress can increase your cortisol level which increases belly fat.

Eating late at night:

Our bodies don’t process food as quickly or effectively when we sleep, which makes it more likely to turn into fat. Avoid eating anything at least 2 hours before bedtime.

Not getting enough sleep:

Not getting enough sleep increases our cortisol levels, which as we know, increases belly fat. The average adult should get around 7 to 9 hours of sleep a night.

Not eating enough protein:

Protein helps us feel fuller for longer. It also helps balance our blood sugar levels and maintain a strong metabolism. Grilled chicken, hard boiled eggs, fish, and quinoa are all excellent sources of protein

Essential to losing unwanted belly fat, and reducing the size of a bloated belly is a combination of multiple things. The most important of which a clean diet, four to five days of moderate to vigorous exercise a week, proper rest, self-control, and determination.