Our body can cause body fat by habits. We need to find out which patterns are harmful to us and how we can prevent unwanted fat intake.
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Table of Contents
Habits that causes body fat
If you are having difficulty losing weight or if you are getting back to weight quickly, it seems your habits are playing a significant role in it.
Bad habits you have can cause fat and weight gain to your body without you being aware of them. You need to get rid of these habits to make weight control easier.
Let us take a look at the list of habits that causes body fat:
Do not have a daily habitual eating pattern
People who want to eat regularly should eat three main meals a day and three between meals a day. If you do not have this plan, and you are eating irregular, your body will begin to gain fat as a response to this act.
Trying to overcome stress by eating food
When you are bored and stressed, you are making mistakes if you start to eat to feel better. Eating and suppressing negative emotions will build fat in your body and cause you to gain weight.
Find out other activities to get rid of the stress you feel. Activities such as yoga, meditation, sports, painting, walking may be useful for you. If you want to eat something, you should choose healthy snacks instead of attacking junk food.
Not aware of consuming too much sugar
If you have diabetes and cannot stop wasting during the day, this habit will fat your body and cause weight gain as well. Therefore, you should avoid foods that are getting packed with high sugar.
Also, liquids you drink can cause you to get more sugar without being aware of it. Instead of creamy, sugary drinks, you can choose to drink unsweetened coffee and herbal teas, antioxidant fruits and vegetables.
Going shopping without a healthy food list
When shopping, decide right for your needs and create a good record. That way, you’re less likely to get out of the list. Hunger for shopping also increases the intake of unnecessary calories. Because you want to buy and eat almost every product when you’re hungry. To prevent this, you have to go shopping with a list.
Don’t control servings and calories
Unwanted calorie intake is one of the factors that cause weight gain. Especially those who are inactive during the day should pay attention to the number of calories they receive. To make calorie control easier, you need to eat a balanced and healthy diet.
You can also make it easier for you to get fewer calories by reducing portions of your meals. The smaller the size of your plate, the fewer calories you get.
Frequently eating outside
Eating food outside causes you to get more calories without knowing it. If you eat out often, you should stop eating outside. You can lose weight quickly with healthy foods at home, and you can prevent to gain fat. When you have to, try to keep your portions small on outside snacks.
Not sleeping enough
Insomnia makes it difficult to lose weight by disrupting the appetite and hormone balance. When you don’t sleep enough, you may need more food to eat. For a healthy life and more natural to lose weight, you need to sleep at least eight hours a day.
Consuming food very fast
Eating food fast causes you to get more calories and digestive problems. Especially if you’re eating while you’re doing something else, you may unwittingly cause your body to achieve fat.
So enjoy eating and pay attention only to your meal. Eat slowly with small bites and try to chew your food thoroughly. So when you have a feeling of fullness in your brain, you will not get many calories.
Not doing exercises
One of the most practical ways to prevent fatness and weight gain is to do exercise regularly. If you can’t take the time to exercise, try to walk outdoors. Climbing stairs instead of using elevators will also help to apply.
Eating snacks at nights
Consuming high-calorie foods in the evening leads to fat and digestive problems in the body. If you are eating meals regularly during the day, just avoid the night snacks. Besides, eating foods rich in fiber and protein in your dinner will reduce your chances of starving at night.
Choosing diet products to lose weight or fat
You do not have to consume diet products to lose weight. In many types of research, you can find through the internet has shown that substances used in diet products are damage body functions.
Instead of eating diet products, you should prefer to consume fruits, vegetables, dried legumes, and protein foods. When you start to consume healthy meals with weight control and exercise, it will help you to lose weight and fat.
FAQ Body Fat
What exactly is meant by body fat?
Body fat is one of the most critical components of our body. It protects organs and joints, regulates our body temperature, stores vitamins, and serves as an energy reserve. To better understand its function, it can be getting divided into two types: essential and non-essential body fat.
What should we eat?
It is essential to follow specific dietary recommendations to ensure that you are eating enough protein, fats, and carbohydrates, as well as all essential vitamins and minerals. An ideal meal consists of half fruit and vegetables and half protein and cereals.
Why are there differences between men and women?
Women have, on average, 6-11% more body fat than men. They naturally have more fatty tissue than men. The difference comes from the fact that women can get pregnant. The body saves energy in the form of fat so that a baby can be getting fed from its reserves. It is why women have a higher number of enzymes that lead to fat storage than proteins that serve to burn fat. Besides, female estrogen has an activating effect on the fat-storing enzymes and ensures that they multiply.
What percentage of body fat is healthy?
At the age of 45, body fat percentages of 22-24% are typical for men, and about 30% for women. A healthy body fat percentage is usually below 30% for women and below 25% for men.
What happens if your body fat percentage is too high?
It's not just about the unwanted fat deposits on your thighs and stomach. Too much body fat can lead to health problems, especially for people who eat unhealthy food and do not exercise. Remaining overweight can lead to type 2 diabetes, is associated with cancer, and increases the risk of a heart attack. Other consequences can include heart disease, high blood pressure, and high cholesterol levels. The higher the body fat percentage, the higher the risk of becoming chronically ill. Even if you are not overweight, your body fat percentage can be too high.
When should we eat?
The assumption that one should eat three main meals a day is widespread—breakfast, lunch, and dinner. However, there is now a presumption that three meals a day do not necessarily help to maintain weight - five meals a day is optimal. Besides, so-called intermittent fasting is becoming more and more popular among those who are looking for ways to maintain their weight. It involves fasting for 16 to 24 hours between two meals.
What happens if your body fat percentage is too low?
It can also happen that people have too little body fat. Our body needs a certain amount of body fat, because if it is too low, not only our athletic performance suffers - our health can also be severely damaged. Too little body fat can cause a lack of fat-soluble vitamins, which our body can only absorb through fat. But heart disease, gastrointestinal problems, damage to the nervous system, shrinking organs, and a weakened immune system can also be the result. Furthermore, if you have too little body fat and at the same time are in a calorie deficit, the body falls back on muscles as an energy source, which weakens the entire body. For women, low body fat levels can also affect fertility.
Why do women have more fat?
Women have, on average, about 5% more fat than men. The higher body fat percentage compared to men has biological causes. Due to menstruation and during and after pregnancy, women need a more upper body fat percentage.
Ask always your doctor what will be the best options for your health status to lose weight and fat in your body.
These are some tips and tricks to see and analyze your habits during the day to control and prevent unwanted fat intake.
Feel free to share this article with someone who likes to eat fast food and has terrible diet consuming habits.