I’m a nutritionist and here’s the 5 worst habits for your waistline

It can sometimes be difficult to lose weight – especially around the stomach.

And it gets even harder as people hit middle age, when shifting the pounds really becomes even more of a challenge.

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Speaking to The Sun, Dr. Tea Advisory Panel’s Carrie Ruxton said simple changes in your diet and routine could be the key to shedding those extra inches around your waist.

1. You are not eating enough protein

Protein is an essential nutrient needed for the growth and repair of body tissues.

According to the NHS, it is particularly important for healthy muscles and bones, especially for children.

In addition, protein is filling and, according to Dr. Carrie “helping you stay full longer”.

“This will help you avoid eating too many foods in general and too many ultra-processed foods in particular.

“These tend to be low in fiber and raise your blood sugar quickly, which promotes belly fat,” she adds.

2. You eat on a big plate

We all like to fill our plates, no matter how big they are.

“Put simply, serve your food on a smaller plate to eat less,” explains Dr. carrie

“A full small plate makes you think you’ve eaten more than you have.

“And if you have a big plate full, chances are you’ll eat it all up and eat more than you need,” she says.

3. You aree drinking too many sugary drinks and/or too much alcohol

Sugary drinks and liquor contain a lot of empty calories — meaning they have no nutritional value.

And according to Dr. Carrie, alcohol can also make you eat more as it stimulates “hunger” and appetite.

“Have a cup of tea instead — black or green,” she suggests.

A previous study found that drinking three cups of black tea can contribute to a reduced waist size.

4. You are not getting enough of the right kind of exercise

It’s time to give up jogging and turn to strength and resistance training, says the expert.

“Resistance training increases muscle mass, which helps burn calories more effectively, and tones your abs, which improves the appearance of your stomach,” she explains.

5. You don’t get enough quality sleeP

We all have evenings when we have a hard time falling asleep or waking up at night.

But not getting enough sleep consistently can lead to several health problems, including weight gain, says Dr. carries.

A study of healthy people found that those restricted to four hours of sleep a night ate an average of 300 more calories than those who slept nine hours.

People in the restricted sleep group saw a nine percent increase in belly fat.

“But don’t overdo it on the sleep, because sleeping more than nine hours could also increase belly fat,” she adds.