10 Nighttime Habits MAKING YOU FATTER
If you find yourself constantly struggling to eat the right foods at night or maybe you just simply want to stop overeating and ruining your diet plan every single night then applying the tips from this video will definitely help you out. I’m going over 10 real nighttime habits that are making you fatter. And You’re gonna want to Stick with me for the next couple minutes because by simply changing these habits you can save yourself hundreds of calories per day, you can avoid late night binge eating, and you can ultimately burn more fat.
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For the first one let’s start with dinner, a really bad habit people have when prepping dinner is that they pick at their food and other snacks. This is a bad habit that’s easy to understand, If you’re really hungry and you can smell the aroma of delicious food cooking your gonna start grabbing random things and eating them. There’s two potential solutions for this problem. The first one is to only allow yourself to eat seated at the table. This can definitely help some of you but it does involve willpower so an even better solution would be to have meals prepped in advanced. I recommend you have three days worth of meals already prepped and ready to go so when you get hungry you can just grab your meal heat it up and eat this way you get rid of that hunger and prevent binge eating and picking. Aside from prepped meals fast cooking options like frozen veggies and instant rice can really help too.
The best solutions are ones that limit the involvement of willpower. Studies suggest that willpower is a limited resource. Wrestling with your cravings and emotional eating tendencies. An example of wrestling with your cravings would be doing things like repeating I’m not hungry or I’m not gonna pick at food instead of just eating a satieting healthy meal and feeling full. An even bigger losing battle would be trying to overcome emotional eating at the effect level. Instead you would want to prevent emotional eating at the cause not the effect. One bad nighttime habit that causes emotional eating is staying up at night scouting through other peoples social media pages. When I say social media I mostly mean facebook and Instagram and other platforms like that. If your up using a search engine trying to find ways to better your body or better your life that’s completely different.
Most peoples social media accounts like Facebook and Instagram are filled with superficial pictures that depict a fake perfect life. One study found that Facebook use was linked to both less moment-to-moment happiness and less life satisfaction. Staying up all night going through everyone’s perfect facebook life can trigger a round of emotional binge eating. There’s nothing wrong with using Facebook as a way to connect with people, and there are obviously other triggers for emotional eating but by limiting late-night social media consumption you can help prevent late-night junk food consumption.
Speaking of staying up late at night the next bad habit is just not knowing when to call it a night and go to sleep. Whether you’re just lying around mindlessly scrolling through Netflix, playing video games, or twidling your thumbs your more likely to want to fix your boredom with food. Go to sleep. As with most rules there are exceptions to this. If you’re one hundred percent focused on getting a project done then you won’t be thinking about eating snacks every five seconds. But you also want to go to sleep because study after study shows a lack of sleep is associated with higher BMI levels and larger bellies. Not getting enough sleep leads to increased ghrelin levels, which is our hunger hormone, and decreased leptin levels, which is our satiety hormone.
Try your best to get at least six to seven hours of sleep per day. The next bad nighttime habit you may have is drinking wine and other alcoholic beverages too often. Its one thing to have a glass of wine on weekends or one night per week but if you’re kicking back a couple glasses every night you’re in trouble. Not only is the wine filled with sugar and calories that will spike your insulin levels, but According to a report in the Journal of the Academy of Nutrition, drinking alcohol causes people to eat an extra 384 calories daily. Whether their exact number of three hundred 84 calories is correct or not doesn’t matter we’ve all felt more sensitive to food aromas and we’ve all experienced less willpower to resist cravunga after a few drinks. Point is you can have alcohol just do it in moderation. Moving on…another bad habit you may have is you choose bad snacks. I know so many people that try to curb their late night cravings
So let’s jump right In, the first reason why your abs aren’t showing is because you’re not choosing a variety of exercises with a full range of motion, and you’re getting minimal negative contraction. It’s a common known fact that the negative portion of any movement is where the most muscular breakdown occurs. It’s also commonly known that in order for your muscles to grow and come back stronger you have to first effectively break those muscles down. Meaning if we want our ABS to show we should definitely Focus on the part of the movement that breaks down the most muscle which once again is the negative portion. The mistake that a lot of people are making is that they primarily focus on movements that only allow for minimal negative contraction because those movements can’t be done with a full range of motion.
Let me give you some examples to further drive this home. A Super common exercise is the crunch on the cable cross with a Rope where you sit on your knees and you have the Rope behind your head and you crunch down. Even though I admire this exercise because it’s actually weighted the angle that the weight is pulling on your abs is already problematic and on top of that you can only come up to neutral. I say the angle is problematic because you lose abdominal tension before you even come up to neutral. Meaning you have a very small negative range of motion and most of your work is done within a very short range. It would be like doing a bicep curl only going down to about sixty degrees rather than fully extending the elbows 180 degrees.
Lets look at another example crunches on the ground only allow you to move from a neutral position to your shoulder blades slightly elevated off the ground. Again very little range of motion especially in the negative aspect the most negative you can get is neutral. Leg raises on the floor have the same issue the floor will prevent you from giving your abs the stretch they can definitely use to grow. Also with regular leg raises the angle will again take tension off the abs except in limited ranges of motion. The plank is another example it’s simple an isometric contraction meaning no negative at all. To get around this problem focus primarily on doing far more effective exercises.
For example, during the declined sit up the angle is set up in such a way that the tension will not come off of your abs at any point so the negative portion starts at the top of your setup and continues all the way to the bottom because of the way the angle is set up. This allows you to open up your abs more and get more muscle breakdown. Same thing with a stability ball sit up you can curve your back around the ball allowing you to go past the point of neutral. Normally the floor would be the end of your movement during a regular crunch, but with the stability ball you have a longer negative range of motion. Another upgrade would be leg raises hanging from a bar or hanging off the edge of a bench. These exercises accomplish the same thing they give you more room to work the negative portion of the movement. I’m not saying to not do those other movements but your bread-and-butter should be exercised that allow a full range of motion and provide more negative tension like the decline sit up like hanging leg raises like stability ball sit-ups. And then sprinkling in the short range of motion exercises like crunches to help finish off your abs.
The next mistake you’re making is that your trying to get abs by just training your abs. Many of you have a layer of fat covering your abs, and as important as it is to build up the muscles to have them pop out it’s also equally important to burn off the layer of fat sitting on top of your abs. You’ll never burn off that layer of fat by doing crunches because there is no way to target fat burn.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 100,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org