Want to lose belly fat quickly need to stop 7 bad habits immediately

Nutritionist Erin Palinski‑Wade recommends limiting sugar intake, drinking too much alcohol, or sitting for long periods of time and not moving enough to reduce belly fat.

Eating right before bed makes the body accumulate belly fat easily. (Source: Getty Images)

Many people focus solely on dieting or exercising to lose weight and belly fat, but nutritionist Erin Palinski‑Wade emphasizes that giving up bad daily habits plays an equally important role.

Consuming too much sugar and processed foods

Refined sugars and processed foods increase insulin, which promotes fat storage in the abdominal area. Nutritionist Erin Palinski‑Wade recommends increasing fiber and reducing refined sugars to help balance blood sugar, which in turn reduces visceral fat storage.

Limiting candy, soft drinks and fast food is an important first step.

Sitting for long periods, little exercise

Sitting for too long reduces calorie burning and increases visceral fat accumulation. Expert Erin Palinski‑Wade emphasizes that standing up and walking for a few minutes every 30-60 minutes, combined with regular strength training, is an effective way to reduce belly fat.

Eating late or eating at night

Eating right before bed makes it difficult for the body to metabolize energy and easily accumulate fat. Finishing dinner at least 2-3 hours before going to bed and prioritizing light meals rich in protein and green vegetables helps limit belly fat and maintain a stable weight.

Drink a lot of alcohol

Alcohol provides many empty calories, increases appetite and reduces the ability to burn fat. Limiting alcohol or replacing it with water or herbal tea is a simple but effective way to control belly fat.

Lack of sleep

Sleeping less than 6 hours a night increases the hormone cortisol, which promotes belly fat accumulation. Research shows that getting 7-8 hours of sleep a night helps reduce the risk of belly fat and maintain overall health. Establishing a regular sleep schedule and avoiding staying up late are important ways to control weight.

Eat fast, eat without paying attention

Eating in a hurry does not allow the brain to receive the signal of fullness, leading to overeating. Eating slowly, chewing thoroughly, and focusing on the meal will help reduce calorie consumption, thereby effectively supporting belly fat loss.

Skip core and strength training

Doing cardio alone without incorporating abdominal and strength training will reduce the effectiveness of your workout. Core exercises, planks, squats combined with strength training 2-3 times a week will help tone your abdominal area and increase fat burning ability.

Erin Palinski-Wade, an American nutritionist, RD, CDCES and fitness trainer, is also a bestselling author and TEDx speaker.

With the message of "progress, not perfection", she helps busy people, especially mothers, build healthy habits, reduce weight pressure and improve health.

Erin has over 10 years of experience in weight management and diabetes.

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