You're exercising regularly, eating the healthiest foods, and even practicing intermittent fasting, but if you constantly overeat during meal times or eat all day long — consuming more calories than your body needs — your body can't tap into the fat stores it already has (in your belly), and you'll actually end up gaining weight.
This can be the hardest habit to integrate, but every time you eat, practice mindfulness. Sit down when you're actually hungry, not just because it's noon and everyone else is eating. Avoid mindlessly snacking at the kitchen counter or in front of the TV — eating while distracted makes it harder to recognise when you're full.
Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, suggests taking a 10-minute break halfway through your meal to assess whether you should continue eating more or be done. Stop eating when you are 80 percent full, which is about a six on the hunger scale: satisfied but not so full that you're tired or so overly stuffed that your belly hurts.
It's OK to leave food on your plate! Pass it on to someone else, or wrap it up for tomorrow's lunch. This will not only help you eat fewer daily calories, but if you've been suffering from constant belly bloat, this could be the cure!
Image Source: Getty / Lucy Lambriex