Even freshly prepared breakfast pastries can be a problem for your midsection and encourage belly fat. Many processed deli meats can increase the risk of certain cancers and heart disease. Complex carbs can help trigger weight loss and a flatter belly, but refined pasta can help you pack on the pounds. Avoid foods containing margarine and vegetable shortenings. Take supplements to help blast away belly fat, increase metabolism, and manage weight. All fats are not bad, as some fats influence metabolism, hormones, and enzyme release, and support good health. If you wish to trim down your waistline, lose weight, and flatten your tummy, make the switch to healthier lifestyle choices that support that. Certain lifestyle behaviors have a negative effect on your health and contribute to belly fat. You can end up feeling hungrier and then eat more than you normally would. White bread, pasta, and cereals can also cause your blood sugar to spike and then drop, Cording says. If the weather is nice, lace up your walking shoes and get outside—or opt for a desk treadmill to help boost your step count. Individual needs vary, but in general, women can aim for 25 grams of fiber per day, according to the NIH. Ultimately, this can cause you to eat more, she explains. Valuable protein sources include chicken, lean beef, quinoa, and beans. Health experts continually advocate for increased fiber intake, as the general population falls considerably shy at the 25 to 38-gram recommendation. Oats, for example, are a renowned fiber source and help initiate satiety, or feelings of fullness. Compared to refined grains, whole grains are rich in fiber and valuable vitamins. Also be mindful of mixers added, including those with added sugars. Scramble them up or throw a hard-boiled one on top of a salad or piece of toast, but however you choose to cook it, eggs can provide your body with amazing health and fat-burning benefits. This spicy pepper turns up the heat in your weight loss goals with a key compound called capsaicin. One effective way to help burn some stubborn fat is to make sure you’re getting enough protein in your diet. “It’s essential to understand that while certain foods may slightly boost metabolism or assist in weight management, they are not magical solutions on their own,” says Amy Goodson, MS, RD, CSSD, LD. And, as ever, portion control is key – even healthy foods can contribute to weight gain if they are eaten in excess. To lose belly fat, you’ll need to create a calorie deficit that promotes weight loss in general. Pairing these high-carb foods with protein or healthy fats can also help slow down the absorption of carbs and keep you feeling full. Added sugars are typically found in ultra-processed foods, which generally provide a lot of calories but relatively few nutrients or fiber. Researchers have also found that artificial sweeteners may trigger cravings for sugary foods. These foods are OK to have once in a while, but try to limit how often you eat them, particularly hot dogs, burgers, and sausages. In fact, fiber can make you feel fuller for longer, which could help you on your weight loss journey. If you are looking for some spicy foods to eat to lose belly fat then adding chili peppers to your diet is an excellent idea. The Journal of Nutrition reported that increasing your intake of whole-grain foods and dietary fiber can help to lose belly fat. What are the best kinds of weight-loss foods to add to your diet if you want to reduce belly fat? Fat burning foods are healthy food choices to include in your diet if you want to get rid of belly fat. One of the advantages of drinking oolong tea to help burn fat is that it contains less caffeine than green tea or coffee. Another study from Japan found that oolong tea boosts energy metabolism. Drinking more green tea could be good for burning stomach fat because it contains catechins and caffeine that may boost metabolism. Knowing which foods to avoid to lose belly fat should represent a critical portion of any dietary plan. While candies that contain nuts also have high sugar content, they at least provide some nutritional value in the form of healthy fats and protein. If weight loss is your goal, you should be paying attention to the foods you are eating. They are rich in healthy fats and fiber, which can help you feel full for longer and potentially eat less overall. What You Need to Know About Celiac Disease Learn more about how coconut oil can help you lose weight and why it is considered among the top fat burning foods for men and women. Even though the breakfast calorie count was similar, the women eating eggs consumed fewer calories throughout the day and, therefore, lost more weight. Researchers found that making healthy lifestyle choices, increasing fish intake, and taking omega-3 supplements helped to reduce belly fat. Unfortunately, like most delicious-tasting foods, you have to eat cheese in moderation, or else you could suffer some consequences to your body, like belly fat. They're high in protein, fiber, and heart-healthy fats. To lose belly fat and keep it off aim for a balanced diet rich in plant foods including lots of fresh fruits and veggies and whole grains. Even though coconut oil is a saturated fat, which is a type of fat that has been shown to possibly cause weight gain when consumed in excess, research shows that coconut oil is able to help in your overall goal of losing body fat. A more recent study, which was performed on mice, found that eating quinoa was directly related to reduced risk of obesity. “Greek yogurt is high in protein, which can help boost metabolism and reduce overall calorie consumption when consumed as part of a balanced diet,” says Best. Research published in Annals of Internal Medicine found that increasing your fiber intake on a daily basis can help with weight loss, and with one cup of oats providing eight grams of fiber, this breakfast food can help your goals significantly. Whole Grains The Spatz3 is the most effective in the gastric balloon industry for weight loss. There can still be times when that stubborn belly fat simply will not quit. Many types of refined pasta will contribute to weight gain and this is only the beginning. Let’s also remember that alcoholic beverages in general can lead to weight gain. The majority of energy, protein, and granola bars are just candy bars by a different name. And the microwave bags are lined with chemicals that can have a negative effect on health. Regular soda is horrible for you because it has absolutely no nutritional value and is packed with sugar. Refined carbs can stop fat burn in a short period of time. If you’ve gotta have your pasta, go for whole grain varieties, which will digest more slowly in your body and have you feeling fuller, longer. In speaking with Best Life previously, Angel Luk, RD, a registered dietitian and co-founder of FoodMysteries.com, suggested using cottage cheese “to substitute higher fat cheeses such as ricotta in recipes such as lasagna.” In addition to all of the standard perks of protein—like reduced hunger and increased muscle growth—casein is comprised of all nine essential amino acids and is a solid source of bone-strengthening calcium. In a viral TikTok video, Gerard Hall, a fitness coach and influencer, says cottage cheese is a great flat-belly bedtime snack because “it has no carbohydrates and it provides a long-acting protein called casein.” Besides being great for your overall health, they can also help curb your appetite and flatten your belly. As Cleveland Clinic explains, your stomach may contain two types of fat—subcutaneous fat that lies just beneath the skin (“the kind that you can pinch”) and visceral fat, which lies behind your abdominal walls. “The thermic effect of lean proteins is substantial, meaning that your body expends a significant amount of energy to digest and process them, making them an efficient choice for fat loss.” Also, one study published in Nutrition Research found that male participants who ate eggs for breakfast experienced less hunger after breakfast and consumed fewer calories throughout the day than the participants who ate a bagel for breakfast. “For one, eggs are a great source of high-quality protein and essential nutrients, and they are particularly rich in choline—which plays a role in fat metabolism,” says Goodson. Avoiding certain foods—fast food, sodas, and other sugary beverages—may already seem like common sense (to most people). Some, such as junk food or highly processed carbs will not help you shed those extra pounds as effectively- so it’s important that we know which are the worst options for our waistlines! Our top 18 weight loss tips can help you win the diet wars without hunger. Should you find any inaccuracy in this guide, please email All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. Get started on keto with delicious recipes, amazing meal plans, health advice, and inspiring videos to help you succeed. Managing chronic stress and getting adequate sleep are two lifestyle interventions that may improve belly-fat loss. Again, the evidence isn’t strong enough to recommend vinegar specifically for belly-fat loss. It’s actually loaded with trans fat and lacking in nutrition. Certain nut butters pack tons of sugar and sometimes even high fructose corn syrup. Do your body a solid when you run into any cheese platters and turn the other way. Chicken is a staple in almost every fit man’s diet. Foods are ranked on a scale from 0 to 100 based on their effect on blood sugar levels. I suggest reading Part 1 of this series first if you haven’t, since it lays down basic knowledge about fat metabolism that will help put the information of this article into perspective. Also, lean proteins are highly beneficial when they are cooked the right way, by steaming, grilling or baking, rather than deep frying. When choosing carbs, it is important that you choose high fiber, complex carbs only. High amount of fructose is found in items such as apple, honey and asparagus is not good if you wish to reduce your belly. Losing weight can be hard. It’s best to skip juices altogether since they’re usually completely devoid of fiber, but if you like drinking your fruits, make your own smoothies at home using a balanced recipe. And consuming too much sugar too often can disrupt the balance of gut microbiota, potentially leading to dysbiosis (or an imbalance in the gut bacteria), which can lead to digestive issues such as bloating. “Sleeping too much is probably not great for you healthwise,” says Dr. Cheskin. Sleep is huge when it comes to your weight loss success—and that’s both if you sleep too much or too little. “It makes us eat more, because we use food as a substitute for dealing with stress.” In a report from the American Journal of Clinical Nutrition, processed meats were said to have a positive correlation to weight gain, only behind chocolate bars and crackers, and even more so than pancakes or waffles. Although it’s perfectly healthy and necessary to have some amount of fat around your stomach, too much of it can be dangerous because it sits around your abdominal organs. Research suggests that some specific foods common to breakfast time are more likely to lead to the amassment of more belly fat—also known as visceral fat. According to The National Institute of Alcohol Abuse and Alcoholism, depending on the type of alcoholic drink you have, you can add anything between 84 and 490 extra calories with just one glass (2). If your favorite comes with a lot of added sugar, switch them out for healthier options. Most restaurants and eating places deep fry their fries to make them crispy. Eating at a calorie surplus means your body is not able to use up all the energy given to it. Drinks with such a high sugar content and calorie count often make you go over your recommended calorie intake for the day. Let’s examine 17 examples in order to better appreciate what to cut out to lose weight. The team at Spatz3 will then take this advice a step further by providing healthy and tasty alternatives. For example, there are certain foods that kill your metabolism while others can cause dramatic changes in blood glucose levels or make you retain water. Does skipping meals help burn belly fat? Smoothies with fruit juices, syrups, and ice cream can exceed 500–600 calories per serving. Even “low-fat” options can contain hidden sugars that spike insulin. When your insulin spikes frequently, your body stores more fat instead of burning it. If your goal is to get rid of belly, or eat a fiber-rich diet to stay healthy, here are 23 foods nutritional experts Eat This, Not! “And while fruits themselves are healthy, blending large quantities can lead to consuming more sugar and calories than you would typically eat if you were eating whole fruits.” The best foods include leafy greens, lean proteins, whole grains, fruits, nuts, and healthy fats. To effectively reduce belly fat, it is important to create a sustainable eating plan that includes a variety of foods. However, it is important to understand many individuals who have maintained their weight loss goals have not done it by all-or-nothing diets, but rather created a nice balance using moderation of healthy and unhealthy food.Learn about ways to incorporate more whey protein into your diet and what health benefits you can expect from it.Apple cider vinegar has received a lot of attention for its potential ability to reduce abdominal fat, but little research exists to back up these claims.Check out these ways stress-eating impacts you, say eating psychology specialists.This will provide you with plenty of nutrients without the excess sugar and carbs.For many people, limiting this particular food can be particularly hard to swallow (pardon the pun).Opt for complex carbs in the morning, like oatmeal, to fuel your day and your fat burn. But, they’re also high in acids, and if you eat too many — or consume them before bed or on an empty stomach — they may cause reflux and irritation. Digestive conditions can be caused by many factors, but there’s no denying that your diet can play a big role in how frequently those symptoms flare up. Research from Cornell University found that students feeling negative emotions found indulgent food more appealing than when they were feeling positive. Can Eating Too Much Fiber Make You Constipated? "This means that having more muscle mass will increase how many calories you need to maintain your body weight. Because of this, incorporating strength training will help improve your body composition in the long run." "This diminishes potential weight loss. One practical way to control this variable is to wear a pedometer that tracks your daily steps to help ensure you move throughout the day and burn calories." It's high in empty calories (seven calories per gram) and can cause weight gain when consumed in large amounts. Moody tells us, "Studies show that most of the time, we mistake thirst for hunger. We might snack or eat more than we should when all we need is some water. Staying hydrated can help prevent hunger from developing prematurely and eating too many calories." "Snacks like string cheese, Greek yogurt, hard-boiled eggs, and beef jerky will make you feel full sooner, which means eating fewer calories from snacks and less potential to overeat throughout the day." You eat your feelings Fats take longer to digest compared to carbohydrates and proteins, which can cause discomfort in the gastrointestinal tract,” Smith says.You’ll get the sweetness you crave, in addition to beneficial nutrients and fiber.According to Best, berries like blueberries, strawberries, and blackberries make for great fat-burning snacks.AlcoholAlcohol is high in calories and can contribute to weight gain if consumed frequently.Both groups were on a diet containing the same number of calories.These foods often lead to overeating because they don’t provide lasting energy.However, these nutrients are present in very small amounts and will not have a significant beneficial impact on your health. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. Protein can help boost your metabolism, improve satiety, and decrease fat mass, per research. You can start small and incorporate arm exercises into your existing routine, for instance, or get creative and wear Bala bangles while cleaning the house. Even if you're a beginner, starting a simple weight training routine can help. Contrary to the myth that daily crunches will give you rock-hard abs, these workouts don't really burn visceral fat, which is stored deep inside the belly and wraps around your organs. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. Recently, fermented foods have experienced a resurgence in popularity. Is there a relationship between red or processed meat intake and obesity? Gain weight by “going diet? From this, we’ll provide you with a personalized nutrition program to help you reach your long-term health and weight goals. Sugary drinks, like sodas, soft drinks, and sweetened teas, are packed with sugar and calories but offer zero nutritional benefits. Less belly fat means a reduced risk of obesity, heart disease, and type 2 diabetes. While improved self-esteem and looking good in clothes are good, less belly fat is also good for your overall health. Diets that are high in sugar have been shown to increase obesity, and slowing down your sugar intake can be beneficial for weight loss, per a recent study. If your doctor recommends weight loss, here are some practical tips to lose stomach fat safely and effectively. First, know that it’s your entire body weight you’re targeting, not just your belly—and the weight loss process isn’t one-size-fits-all. If you're on a weight loss journey, you've probably wondered how to lose stomach fat at some point. This classic ballpark snack is high in protein, fiber, and good fats. Find safe ways to lose a beer belly, reduce excess weight, and optimize your health and wellness. Choose foods that support a healthy, balanced gut microbiome. If you do not find ways to reduce belly fat and make positive changes, your health and waistline will suffer. Are there any supplements or medications that can help reduce belly fat, and are they safe to use? Cardamom is another spice that may aid in weight loss. In fact, evidence suggests that these anti-inflammatory antioxidants may aid in weight loss (32, 33). No wonder apples make the perfect snack when you are trying to lose weight. No wonder the MIND diet recommends that you eat berries regularly. If you remember someone telling you to eat broccoli as a child, it was for a good reason. It’s also filling and satiating, which can help people reduce their overall caloric intake,” says Christine Lauer, a nutritionist at Mochi Health. Plus, it’s good for getting rid of extra pounds around your waist. If you're looking to lose tummy weight and strengthen your core, here are tips and tricks for how to do it safely, from dietitians. But if you’re exercising and staying in a calorie deficit, you’ll likely lose weight around your midsection, too, Matheny says. Ultimately, weight loss comes down to a combination of factors like diet, exercise, and genetics. If you’re looking to get your CLA intake, try consuming beef and/or full-fat dairy products, which are found naturally and not through processed cheese. According to an article posted by The Huffington Post, there was a time when people tried promoting Cheez Whiz as a “healthy” artificial cheese spread. Then, for more on weight gain, check out The Best Coffee Creamers for Belly Fat– Ranked! Cottage cheese has become the next big thing, but it’s good for more than just a base for your favorite homemade ice cream. So even though pork may seem like the fattier option, this isn’t true if you choose the right cut. In one study from Nutrients, some participants were asked to replace beef and chicken with pork for three months. According to another recent study published in Frontiers in Nutrition, phytochemicals—which are the bioactive compounds found in fruits and vegetables—have been linked to helping with obesity and regulating metabolism. In one study from the journal Metabolism, it was found that participants who consumed grapefruit once a day for six weeks lost inches off of their waistline. Eggs are one of the healthiest sources of high-quality proteins. Oats are gluten-free whole grains that are a great source of nutrients in our diets. Chicken can be used in a variety of ways and when consumed without the skin is very high in protein while low in saturated fat and cholesterol. The effect was small, ranging from 2.5 to 4 pounds of weight loss over a three-month period. Ansari says alcohol can prevent weight loss in several ways, including the fact that heavy alcohol intake can stimulate food intake. The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. Stress can mess with every part of your body—but how you deal with it can make or break your weight loss goals. Women should aim for at least 25 grams of fiber per day (based on a 2,000-calorie) diet, according to the most recent U.S. Eating a lot of processed meats over time may contribute to weight gain and increase your risk of chronic diseases. Opting for less processed, higher-quality carbohydrates instead of refined grains can improve your health in many ways beyond weight loss. They contain high amounts of unhealthy fats and salt, and they have few beneficial nutrients. They’re often high in calories, sugar, and saturated fat. This article will look at nine foods and drinks to limit if you’re trying to lose weight. Fluffy white bread may be the reason you look forward to those lunchtime sandwiches, but it can contribute to bloating in the short term and potentially weight gain in the long term if it’s part of your regular diet. High-suspect foods include sugar-free mints or gum, hard candies, chocolates, and protein bars, but some natural foods can also contain polyols, such as dried plums, prune juice, pears, and pear juice, Snyder says. “The high content of unhealthy fats can slow down the digestive process, leading to a feeling of fullness and bloating. “Additionally, a high-protein diet can help you feel fuller, which can lead to reduced calorie intake and weight loss.” Again, this isn’t to say that these foods can make you lose body fat on their own, but when incorporated as a part of a balanced diet, they can help you achieve your goals. The frustrations that come with trying to lose weight or body fat can be excruciating sometimes, which is why many people turn to “quick fix” products on the market like weight loss pills or belly fat teas. Fermented foods such as kefir, sauerkraut, kombucha, fermented or raw cheeses, raw apple cider vinegar (with the mother), kimchi (Korean fermented cabbage), natto, miso, or tempeh are great for weight and belly fat loss. Farro is another great whole-grain, high-protein, high-fiber option that can help you lose belly fat. Finally, consider seeking support from friends, family, or a mental health professional if you’re struggling to manage stress and its impact on your waistline. Engage in physical activity, like walking or jogging, to help reduce stress and anxiety. Remember, it’s all about progress, not perfection, so don’t be too hard on yourself if you slip up – just get back on track and keep moving forward. Although moderate alcohol intake may be part of a balanced lifestyle, regular or excessive drinking is a known barrier to belly fat loss. Trans fats have been shown to promote inflammation, worsen cholesterol levels, and increase the risk of central obesity. Additionally, research shows sugary beverages are linked to insulin resistance, type 2 diabetes, and increased abdominal fat. Highly processed carbs are stripped of their natural fiber and nutrients. The tiny leafy green vegetable is also rich in antioxidants and Vitamin C which can help reduce overall inflammation in the body.”Deli meats, bacon, sausage, and hot dogs are all processed, which means that manufacturers have salted, cured, or smoked them.Not only are mushrooms low in calories, they are also a great alternative for non-meat eaters who crave the texture of meat.These foods are high in empty calories, added sugars, and unhealthy fats, which can lead to an increase in insulin resistance and belly fat.Keep in mind that weight is only one component of a healthy body, and that you can absolutely have belly fat and still be a healthy person.According to a study published in Oxidative Medicine and Cellular Longevity, anthocyanins can help with weight loss and adipose tissue—AKA body fat. To lose unwanted belly fat, exercise can be a helpful addition to nutrition. For instance, two trials reported high-resistance training and moderate-cardio programs had a greater impact on belly fat loss than lower-intensity exercise.35 One common misconception is that doing abdominal muscle strengthening exercises, like crunches or sit-ups, helps people lose belly fat. One study found that six weeks of alternate-day fasting led to a 7% overall weight loss with a waist circumference loss of 5.7%.31 Hormonal therapy may help reduce visceral fat in the abdomen. As levels of estrogen drop, body fat tends to move from the butt, thighs, and hips to the belly. Women are particularly vulnerable to developing more belly fat after they undergo menopause. It may be convenient to grab fast food on the go or to indulge in salty or fatty snacks when drinking. Genetics plays a significant role in one’s body type and health issues experienced. Other studies have shown that green tea can help to reduce visceral fat when consumed regularly. The study found that green tea helps boost fat oxidation and increases a person’s metabolic rate. Find out more about how to use apple cider vinegar to get your weight down and also about its many other health benefits. “Oatmeal is a complex carbohydrate that provides sustained energy and keeps you feeling full, preventing overeating,” says Best. One study published in Nutrients found that wild blueberries can help “accelerate fat oxidation” and fat burning in active males. According to Best, berries like blueberries, strawberries, and blackberries make for great fat-burning snacks. Understanding how different foods affect belly fat can empower you to make better dietary choices.Caesar salad’s three main staples—creamy dressing, croutons, and cheese—make this leafy dish high in calories and high in fat.They aid in weight loss by helping you feel full.If you see the jars and cans stocked on non-refrigerated shelves, it feels like it’s going against real cheese.Researchers found that the daily consumption of the golden kiwi fruit helped improve body fat mass and blood pressure and regulated inflammatory responses in overweight and obese young adults (6).This is because visceral fat cells are more insulin-sensitive.Giordana is a registered dietitian and freelance writer based in Hudson, OH.To help control our blood sugar better so it doesn’t spike and drop it is ideal to incorporate a fiber or protein source. Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. All that air adds volume without adding fat or sugar. Three cups of plain, air-popped popcorn may seem like a lot, but you're not getting a lot of calories. They're also rich in calories, so limit your portions. Practice regular relaxation techniques, such as deep breathing and meditation, to help keep calm and curb stress levels. Stress releases a hormone called cortisol into your body. Aim for 30 minutes of moderate-intensity movement every day, and your waistline will shrink (and your muscles will grow), even if your weight stays the same. If you go for the huge platter, you’re more likely to finish it all and eat more than you need. The more you light up, the more fat you store in your stomach, as opposed to your hips and thighs. A food diary can help you decide which beans work for you. This gets rid of some of the gassy oligosaccharides—sugars that gut bacteria ferment into, well, farts. If you don’t eat beans regularly, consider adding just one or two half-cup servings per week to start, giving your digestive system time to adjust. Try to stick to items containing 5 grams or less of sugar alcohols—or aim to stay within 10 to 15 grams total per day to help avoid bloating. Foods sweetened with sugar alcohols or polyols are frequent culprits in gas production and bloating. Fats take longer to digest compared to carbohydrates and proteins, which can cause discomfort in the gastrointestinal tract,” Smith says. Half of the group replaced red meat with mushrooms in their diet three times per week. Research has shown that mushrooms can help shrink belly fat. A recent analysis found that supplementing with garlic powder can result in a loss of body fat (14). How much sugar is safe per day?These can be fast and easy ways to cut calories, while sliding some healthier foods into the mix, she says.Drinking light to moderate amounts of alcohol isn't necessarily linked to weight gain, some studies have shown—but drinking alcohol can still be a risk factor for being overweight.Avocado is one of the best foods to consume when aiming for a healthy stomach.“Alcohol can also lower inhibitions, stimulate appetite and reduce self-control, which often leads to increased food intake, particularly of high-calorie, greasy, or sugary foods.”Alongside a lower-stress lifestyle, you’ll want to keep an eye on your food choices because you’ll never lose your belly fat if you’re still eating these 10 things.These are also some of the most nutritious natural foods that you’ll ever come across, although many people are not aware of this reality. How to measure abdominal or visceral fat Be mindful of foods to avoid when trying to lose belly fat and reduce how much they are a part of your diet. Refined foods increase obesity risk and belly fat because they are digested quickly, are low in fiber, and create extreme fluctuations in blood sugar. Foods containing healthy fats, complex carbs, and soluble fiber can contribute to weight loss and flattening out a beer belly. Learn what foods to avoid when trying to lose belly fat and achieve your weight loss goal. The Journal of the American College of Cardiology reports that belly fat increases a person’s risk of coronary heart disease. Losing belly fat takes effort and patience. But doing those exercises alone won't get rid of belly fat. Sulforaphane has been found to potentially help improve heart health and protect against cardiovascular disease, but recent animal research shows that it may also help in weight loss and fat reduction. And, as mentioned before, high-protein foods help to burn more fat, and a serving of regular whey protein powder contains around 25 grams of protein. For starters, whey protein has been found to help activate what is known as fullness hormones in the body, potentially leading to a decrease in overeating. Supplementing thylakoids will provide your body with more than what you can get from eating a serving of spinach, but these research results show that spinach can aid in your fat-burning goals because of its powerful pigments and compounds. Research has found that consuming spinach extracts that contain thylakoids can have numerous health benefits—including helping you to lose body fat. In fact, one study found potato chips contributed to more weight gain per serving than other common foods, including potatoes, red meat, and sugar-sweetened beverages. Focusing on lean protein, fiber-rich grains, fruits, vegetables, healthy fats, and dairy and dairy alternatives is a great place to start. Ice cream may be a delicious treat, but it’s packed with sugar and unhealthy fats. Like lentils, beans are also great in helping reduce belly fat and overall weight due to their protein and high fiber content. By adjusting your diet through limiting or avoiding the foods mentioned above, adding more low-calorie, nutrient-dense foods to the menu, eating on a calorie deficit, and working out, you can reduce it over time. In fact, Garrico says that potato chips in particular are "your worst enemy, especially if you're trying to reduce belly fat." Say it ain't so! If you want to shed some pounds, prioritizing whole foods and a balanced diet is crucial. Losing weight takes hard work; it will likely take more than cutting out a few foods if you want to see pounds drop. This bread is full of refined carbs, which can take a serious toll on your body and result in weight gain over time. The 5 worst foods for belly fat are sugary drinks, refined grains, processed meats, fried foods, and high-sugar snacks. Fried foods, such as french fries, fried chicken, and doughnuts, are high in unhealthy fats, added sugars, and sodium. In addition to reducing the intake of foods that cause belly fat, it is vital to get regular exercise, cease smoking, reduce binge drinking, and eat healthily. Research on CBD oil and its ability to reduce body fat and encourage healthy weight loss is still ongoing but looks promising. Opt for a healthy, varied diet to sustain weight loss and burn away belly fat. The fast pace of modern life may make fast food look like a convenient option for breakfast, lunch, or dinner, but it is at a steep cost to your health. When possible, seek alternative ways to cook foods without resorting to frying them in heavy oils. And, some fried foods are simply a recipe for disaster for your midsection. “The fats used in potato chips are often saturated fats, which are more likely to be stored as body fat, particularly when consumed in excess,” Smith says. Potato chips are usually high in both sodium and fat, which can contribute to bloating and weight gain. Cabbage, cauliflower, broccoli, and Brussels sprouts are all great nutrient-dense vegetables, but it’s their health-promoting properties that can cause bloating. "Carbs are primarily an energy source, but when unused, they’re stored as fat—potentially in the belly area." White and refined breads lack the fiber and nutrients found in whole-grain options, but the downsides of refined grains go beyond that. Occasional moderate drinking may be fine, but regular or excessive alcohol can hinder fat loss. Whenever possible, make positive lifestyle changes that promote good health, reduce stress, and lower belly fat.Unfortunately, if you’re on a weight loss journey, Starbucks is not your friend.Foods like white bread, sugar-filled fruit juice, soda, and refined grains can lead to weight gain and unwanted stomach fat.One study published in Nutrients found that wild blueberries can help “accelerate fat oxidation” and fat burning in active males.The bread crumbs, butter, and oil kick up the calories and fat content, which may lead to weight gain and can also contribute to high cholesterol.The No. 1 high fiber food to eat when trying to lose belly fat is boiled split peas, which can be eaten several ways.Yet each sandwich can have more than 600 calories, depending on the size. Lemon water is a great low-calorie beverage to help reduce body fat. For example, a study found that probiotics from the Lactobacillus family helped reduce the absorption of calories from food. Pears are another great fruit to include in a healthy weight loss plan. You may think swapping full-sugar soda for the diet version would keep your calorie count low and therefore curb weight gain. Trans fats can specifically lead to more weight gain in the abdominal area, which was discovered after a study on postmenopausal women in Nutrition & Diabetes. A 2019 study from the International Journal of Obesity suggests that greatly limiting your consumption of processed meat (along with sugar-sweetened beverages and alcohol) in order to maintain low levels of visceral fat. Regular soda is packed with sugar and empty calories that encourage belly fat. This is a great way to stay informed about the latest deals and ensure that you never miss out on any savings opportunities. By incorporating these powerful ingredients into your daily routine, you can experience a wide range of benefits, including increased energy levels, improved mental clarity, and better weight management. One of the key features of Keto Gummies is the quality of ingredients used in each gummy. These gummies are made with high-quality, natural ingredients that are keto-friendly and designed to support your overall health and wellness. From the ingredients used to the special promotions, we will cover everything you need to know about these popular keto gummies.One of the key features of Keto Gummies is the quality of ingredients used in each gummy. "White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. These convenient treats are far from innocent. These sweet temptations are filled with refined sugars, flours, and oils. She adds, “One 12-week study that fed participants an avocado a day found that women significantly reduced their visceral, or belly, fat. Besides the love of avocado toast, there’s so many reasons to eat avocado–including getting rid of belly fat. We know that soluble fibers are crucial in managing weight, blood sugar and reducing the risk of cardiovascular disease. It makes for a great fruit choice to boost fiber and manage weight.” Prunes can also help decrease belly fat, so it’s time to give prunes a second chance. Losing belly fat isn’t about starvation—it’s about smart eating. Yes, milkshakes, even homemade ones, are naturally high in calories and sugars, making them unsuitable if you're trying to lose weight. These foods lead to excessive calorie intake without providing essential nutrients, making weight loss more difficult. Even if you eat healthy, staying inactive can make weight loss difficult. During the cooking preparation focus on incorporating healthy fats such as drizzling the chicken with olive oil instead of vegetable oil and not adding bread crumbs to the meat. An added benefit of mushrooms is that when exposed to sunlight they can be a source of vitamin D in our diets. Brown rice is also surprisingly high in protein providing 5 grams of protein per cup. Beans are full of plant-based protein and many of the essential B vitamins including thiamine and folate. Certain foods may seem harmless but could be sabotaging your progress by packing in empty calories, sugar, and unhealthy fats. Avoiding processed foods, sugary beverages, and excessive amounts of fats can help support the weight loss benefits of Semaglutide. Avoiding processed foods, sugary beverages, and excessive amounts of fats can help support the weight loss benefits of Semaglutide.Regular exercise is also crucial for maximizing the effects of Semaglutide. Orange sweet potatoes are low in fat and an excellent source of vitamin C, potassium, and beta carotene. Fatty fish including salmon, tuna, and herring are important sources of many nutrients including omega 3 fatty acids, vitamin D, and iodine. No math required from “The Body Coach” Joe Wicks, just weight-loss results with these simple tips. A large study of over 2,800 adults revealed that higher consumption of refined grains, such as those in white bread, is linked to increased visceral fat—commonly known as belly fat. Not only do these foods raise the risk of colorectal cancer, but they’re also linked to increased abdominal fat. Research increasingly highlights the health drawbacks of processed meats like pepperoni, sausage, deli meats, and bacon. "The study suggests that these foods may play a larger role in abdominal obesity than any other factor." Remember that while abs are mostly made in the kitchen, you should also be sure to workout using cardio and strength training to enhance your weight loss. In one 2012 study, a group that consumed catechins in green tea lost more visceral fat than the control group (18). More muscle in the body equals more energy expenditure, which leads to eventual belly and overall body fat loss. The fiber promotes a feeling of fullness, while omega-3s have been linked to reduced inflammation and fat accumulation in the abdominal area.” Rene Ficek, RDN and Owner of Seattle Sutton Healthy Eating says, “Flaxseeds are a rich source of soluble fiber and omega-3 fatty acids. The foods are ranked according to the amount of fiber from lowest to highest. While the amount of daily fiber varies depending on age and sex, according to the Federal Drug and Administration, the average adult should consume at least 28 grams a day based on 2,000 daily calories. Eat a healthy diet with lots of fruits and vegetables of every color,” says Dr. Bonney Bell peppers are also non-starchy, low-calorie vegetables that are great for dieting. According to a study performed on rats, a diet that is rich in blueberries can contribute to abdominal fat loss. However, according to a 2009 animal study, regular consumption of these fruits may also help get rid of belly fat, at least in rats. A 2014 study published in the Journal of the Academy of Nutrition and Dietetics linked dark green vegetables such as broccoli to decreased visceral and liver fat in overweight Latino youth. Kendall Toole is 'Knocking Out' both Physical and Mental Health White recommends limiting your intake to about one ounce of nuts or seeds per day to keep your calorie intake within a healthy range.Even though this may result in more calories consumed, the fruit will contribute more fiber and nutrients, which could benefit your weight loss efforts.Know some of the worst and the best foods for belly fat and make healthier food choices for a healthy life.Doyle notes that a low-FODMAP diet should be followed only temporarily and under the guidance of a registered dietitian.But, doing so may support obesity, insulin resistance, and the risk of cardiovascular health problems.That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though.Do you feel like you are making wise moves in order to lose weight but still are not seeing changes?“Each time you get hungry, and it isn’t mealtime, just grab an egg or two and just eat the egg whites. Choosing wisely what we eat, exercising regularly, and getting enough sleep are the basic tenets of weight loss that cannot be overemphasized. Everyday food choices become habits, which then determine whether our efforts will help us attain that healthy lifestyle, or gradually stack on the lbs. As mentioned, weight loss is mostly about dietary intake. It is easy to fall into the trap of just buying fast food because of its convenience and taste, but this comes at a great expense to our weight management. That’s around 190 calories and 16 g of fat in just those 2 spoonfuls of peanut butter. Studies have shown there is no nutritional need or benefit to eating or drinking added sugar. Research has found that eating an excessive amount of added sugar content, can increase your triglyceride levels which may increase your risk of heart disease. Weight gain can happen due to numerous factors; however, an increased amount of added sugar has been found to increase the number of calories consumed. When you compare fruit juice to fresh fruit the difference is fruit juice has added sugar content (unhealthy ingredient). You could see an increase in the number of calories, fat, carbs, and sodium per serving. “You have several organs in your midsection, so you need some belly fat to protect them.” Certain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says. “But different body types are more prone to storing fat tissue around the midsection,” she says. One clinical trial found that consuming 35 g of chia flour daily has a significant result in reducing waistline size and overall body weight. (42 g) of almonds in place of a high-carbohydrate snack helps reduce the accumulation of abdominal fat. A randomized controlled trial published in the Journal of American Heart Association found that almonds can help lose weight. Even after dialing in your diet and sticking to a consistent training plan, losing fat just isn’t an easy thing to do. One of the most common health and fitness goals is to burn fat. It is strongly advised to consult a healthcare practitioner before making any changes to your diet or considering supplements that may potentially interact with medications. The only way to know which foods to avoid is to read about them and familiarize ourselves with their nutritional content. Research suggests that a high protein intake combined with increased levels of physical activity is beneficial for weight loss and can help get rid of unwanted belly fat.Remember, 1 gram of fat is 9 calories as compared to 1g of protein or carbohydrate (both 4 calories).All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic.While some refined sugar can be part of a well-rounded diet, research suggests diets high in added sugar may promote the prevalence of obesity.Although moderate alcohol intake may be part of a balanced lifestyle, regular or excessive drinking is a known barrier to belly fat loss.That can make it more challenging to maintain a healthy weight.Foods that promote belly fat are often high in added sugars and trans fats, such as fast food, packaged baked goods, and candy.Instead of processed snacks, choose nuts, roasted makhana, or fresh fruits. Matt is a registered dietitian and freelance writer based in Naperville, IL. Nut butters like peanut butter are another great way to increase your nut consumption. Nuts are a great mid-afternoon snack that will keep you full until dinner. Supplementation with cinnamon has shown promising results in early trials looking at the management of blood sugar levels in diabetes. If you have the opportunity to glance over the menu prior to ordering it can help ensure you eliminate unhealthy ingredients and order the healthier options to allow you to feel the best. Some food examples of soluble fiber are beans, seeds (such as flax seeds), apples, nuts, insoluble fiber whole grains (such as brown rice), grapes, and dark leafy vegetables. Choosing brown rice over white rice is a healthier option due to the fiber content. Another 16-week trial reported those following a vegan diet lost 9.5 pounds (4.3 kilos) of fat mass, some of it from visceral fat, whereas those on the control diet did not lose any.28 In one 16-week trial, 122 overweight adults who ate a low-fat vegan diet lost an average of nearly 14 pounds (6.4 kilos), and became more insulin sensitive. One randomized trial using a low-fat, calorie-restricted diet reported that at eight years, the dieters lost 4 kilos (8.8 pounds), almost all from lean mass rather than fat mass.25 However, as with most restrictive eating plans, other studies question the sustainability of these diets and results. One randomized trial reported that 12 weeks of calorie restriction reduced fat mass by 11 pounds (5 kilos) and visceral fat by 15%.24 If you wish to lose belly fat and maintain a more desirable, lean figure, you will want to avoid certain foods. “This can prevent overeating and snacking on higher-calorie foods.” Since avocados are high in fiber and healthy fats, they will help you feel full for longer. Adding edamame to your food can help prevent overeating and, thus, promote weight loss.