5 Daily Habits That Lead to Belly Rolls: How to Break Them and Get Fit

Belly rolls can be a source of frustration for many people, not just for the aesthetic reason, but also due to the health risks associated with excess abdominal fat.

If you’re struggling with belly rolls, it may be time to evaluate your daily habits. Here are five bad habits that could be contributing to belly rolls and how to break them, according to fitness expert Anthony J. Yeung, CSCS.

#1. Sitting All Day Long

Sitting for extended periods of time can lead to increased belly fat accumulation and a host of other health risks. To break this habit, try to incorporate movement into your day.

Take frequent breaks to stand up, stretch, and walk around. Consider investing in a standing desk or taking phone calls while walking instead of sitting.

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#2. Practicing “Distracted Eating”

Eating while scrolling through social media or watching videos can lead to mindless overeating and weight gain.

To combat this, make a conscious effort to eat without distractions. Focus on chewing your food and savoring each bite. This will not only help you eat less but also help you enjoy your meals more.

#3. Rationalizing Poor Eating Habits

Making excuses for unhealthy eating habits will only hold you back. To break this habit, create a plan for healthy eating.

Seek the help of a registered dietitian if needed. Stick to your plan and avoid making excuses for unhealthy food choices.

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#4. Eating Junk Food

Junk food is high in empty calories, provides no nutritional value, and can contribute to obesity and other health issues.

To break this habit, opt for healthier snacks and meals. Stock your pantry with whole foods, such as fruits, vegetables, nuts, and seeds, and avoid keeping junk food around the house.

#5. Not Getting Enough Sleep

Lack of sleep can lead to weight gain, particularly in the midsection. To break this habit, prioritize getting enough sleep each night.

Aim for seven to nine hours of sleep per night. Create a relaxing bedtime routine and avoid screens for at least an hour before bed.


Breaking these bad daily habits can help you reduce belly rolls and improve your overall health. Incorporating more movement into your day, avoiding distractions while eating, creating a plan for healthy eating, choosing healthier food options, and prioritizing sleep are all effective ways to help you get fit and reduce belly fat. By making these changes, you’ll be well on your way to a healthier, happier you.

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