Everyday Habits That Are Causing You to Gain Weight

5 Everyday Habits That Are Causing You to Gain Weight

You haven’t eaten fast food and candy for a long time, you exercise regularly, and you try hard to lose weight...but those extra pounds seem to just hang on. In fact, most people just don’t realize that their usual morning rituals can prevent them from getting the body of their dreams.

The team has collected 5 morning habits that you should give up right now.

1. You sleep too much

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With too little sleep, your body is more likely to produce the stress-response hormone cortisol which increases your appetite. However, oversleeping might not be much better for you either. According to a recent study conducted by PLOS One journal, sleeping more than 10 hours a night can lead to a higher body mass index. It’s no wonder that doctors recommend getting 7 to 9 hours of sleep every day.

2. You get ready in the dark

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Open the blinds or curtains immediately after waking up. One study in the journal PLOS One found that blue light waves from the early morning sun boost your metabolism and help your body wake up. Even 20 to 30 minutes of daylight is enough to affect your body mass index.

3. You don’t make your bed

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It may sound strange, but it’s true. A study by the US National Sleep Foundation revealed that people who reported making their beds also reported better sleep overall. After all, healthy sleep is the optimal way toward a healthy weight.

4. You forget to weigh yourself

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Researchers from Cornell University proved that daily weighing is a successful technique that encourages weight loss. The best time to step on the scale is first thing in the morning before eating or drinking anything. Since you lose water weight overnight, you’ll get the most accurate number.

5. You eat too little for breakfast

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Researchers from Tel Aviv University insist that you should pamper yourself with a delicious meal in the mornings. In fact, a balanced breakfast that contains 600 calories of lean protein, carbohydrates, and some dessert will make it easier for you to follow your daily diet plan.

Preview illustration credit: Marat Nugumanov for BrightSide.me 
Based on materials from womenshealthmag.com

The 8 best exercises to get a perfect belly

We all know that the biggest key to getting in shape for summer is starting before it hits. But, in fact, human beings tend to only ever do as much as they absolutely need to. That is why many of us start training our bodies just one or two weeks before beach season.

If you want to get a beach-ready body but like leaving everything to the last minute, check out this express workout for your abs. We guarantee that if you stick to this routine and train hard, you will see results in just two weeks.

Beginner level

1. Frog-leg crunch

While lying on your back, bend your knees and bring the soles of your feet together to touch. Put your hands behind your head. Keeping your back straight, lift your torso slightly up and forward. Hold the top position for a few seconds before returning to the ground. Repeat the exercise 10 times.

2. Oblique exercise

Lie on your back with your knees bent and your hands on the floor alongside your body. Crunch up slightly, and reach forward with your left hand first and then with your right hand. Keep your head and neck aligned, and your lower back pressed to the floor. Repeat 15 times on each side.

3. Plank

Do 10 sets of 5 repetitions each.

Intermediate level

4. Touch your toes!

Lie on your back with your legs extended straight up. Use your abdomen muscles to lift your torso off the floor as you reach your hands towards your toes. Keep your back and legs straight. Do 2 sets of 15 repetitions each.

5. Bicycle crunches

While lying on the floor, lift your shoulder blades off the ground. Place your hands behind your head, and keep your back straight. Bring your right elbow towards your left knee. Then switch sides and do the same motion on the other side to complete 1 rep. Do 2 sets of 15 reps.

Advanced level

6. Knee-ups

For this exercise you will need to hold the backs of 2 chairs firmly with both hands. Bend your elbows slightly, lower your shoulders and relax your neck. Slowly lift your knees up to the ceiling. Do 3 sets of 10 reps.

7. Leg swings

Lie on your back with your hands spread out to the sides and your legs extended straight. Keeping your lower back pressed toward the floor, swing your legs to the right, then return to the initial position and swing them towards the opposite side. Keep switching sides for a total of 15 reps in 3 sets.

8. Exercise ball

Take the position shown in the picture below and do the following: keeping your back straight, slowly lift your right leg a couple of inches toward the ceiling, lower it, and repeat for the other leg. Do 2 sets of 15 reps each.

Source thescienceofeating