If your goal is to lose weight in your stomach, it’s important to know that there is no magic bullet for targeting abdominal fat. Healthy, sustainable belly fat loss requires a holistic approach that takes into account factors such as exercise, stress, alcohol consumption and overall lifestyle. When it comes to your diet specifically, avoiding or limiting certain foods that can contribute to belly fat is a key part of achieving your goals.
Foods that contribute to belly fat are often high in added sugars and trans fats, such as fast food, packaged baked goods, and candy.
“A study published in the journal Obesity reviews found that people who eat too many calories and hyper-palatable foods (those that are both highly processed and intensely flavorful) are more likely to have excess abdominal fat,” explains Noah Quezada, RDN. “In fact, the study showed that these foods may be more responsible for abdominal obesity than any other factor.”
Read on to learn the worst foods for belly fat, according to dietitians and research. Then, for more healthy eating tips, check out 8 Best Vegetables to Reduce Belly Fat.
Processed meats

More and more research has shown that processed meats, such as pepperoni, sausages, deli meats and bacon, have major health drawbacks.
Not only can they increase your risk of colorectal cancerbut they can also add inches to your waistline. Studies found that a diet low in processed meats and other processed foods (and high in fruits and dairy) helps prevent the accumulation of abdominal fat.
Translation: Pepperoni pizza on a Friday night is probably good here and there, but if you want to lose belly weight, think twice before making it a regular choice.
White bread
White, refined breads don’t contain as much fiber and nutrients as their whole-grain counterparts, but the downsides of refined grains don’t end there. A big study of more than 2,800 adults found that higher consumption of refined grains, such as those found in white bread, was associated with a greater amount of visceral (i.e. abdominal) fat.
Whenever possible, opt for whole wheat bread rather than white bread. Their higher fiber and grain count will keep you full longerwhich can also aid your weight loss efforts.
Candy
This one shouldn’t come as a surprise. To minimize belly fat, keep your distance from the candy bowl! With lots of simple carbs not filling, it’s too easy to overdo it with sweets like fruity or chocolate candies.
“These foods can contribute to the accumulation of abdominal fat if eaten in excess and not used for energy,” explains Lauren Manaker, MS, RDN. “Carbohydrates are primarily a source of energy, but if they are not used up, they will be stored as fat, possibly in the belly area.”
One thing that makes excess candy so bad for belly fat is that they are high in added sugars and low in fiber or protein. This means you’re eating empty calories that won’t fill you up, and research shows that there is a link between too much added sugar and belly fat gain.
Some bottled salad dressings


If you eat a lot of salads during the week but continue to gain weight, the culprit may be the salad dressing you choose.
“Not all salad dressings are healthy and many varieties can increase the calories and fat content of your salad without you realizing it, which can lead to abdominal weight gain and block weight loss efforts “, explain Trista Best, MPH, RD, LD has Balance One Supplements.
According to Harvard HealthReplacing saturated fats and trans fats with more polyunsaturated fats (as part of a balanced diet) can help reduce belly fat. Many bottled salad dressings are high in trans and saturated fats, so replacing them with polyunsaturated salad dressings like olive oil can help. “When choosing a dressing, opt for vinegar, balsamic options, or a squeeze of lemon for flavor,” adds Best.
Meal Replacement Bars


They’re marketed as “healthy,” but meal replacement bars are often heavily processed and full of added sugars, and can make you hungrier than before.
“These bars can be a healthy addition to a weight-loss diet, but when we don’t value nutrient quality, they can actually promote abdominal weight gain,” says Best. “Processed meal replacement bars are often high in calories, fat, sodium, added sugar and refined carbohydrates. This is just one of those factors. may contribute to abdominal weight gainbut more often than not, meal replacement bars have almost all of these weight-promoting features.
Another problem with using these bars as meal replacements is the potential lack of fiber you’ll experience. Every meal of the day is an opportunity to get a serving of fiber, a nutrient that can help reduce abdominal fat. Many meal replacement bars lack this nutrient, which means you’re missing an opportunity.
Ice


As much as we don’t want to admit it, regular consumption of ice cream can lead to unwanted weight gain in the abdominal area.
“Ice cream is another food that can contribute to the accumulation of abdominal fat because it is high in sugar and saturated fat, and it is very easy to overeat,” says Quezada.
Studies continue to show that increased consumption of added sugar can lead to increased belly fat, making ice cream a potential culprit. Luckily, there are many low-sugar ice cream options you can find in stores.
Sweet breakfast cereals


Starting the morning with a bowl of sugary breakfast cereal may be delicious, but this type of morning meal can contribute to belly fat.
Cereals high in added sugars may contribute to belly fat because there is a link between excessive consumption of added sugars and an increased risk of having more fat around the stomach.
Aside from the higher levels of sugar, these cereals are normally lacking in protein and fiber, meaning they don’t contain nutrients to help keep you full or feel full. This may lead to a higher calorie intake throughout the morning or an increase in snacking.
Packaged pastries


As delicious and convenient as they may be, packaged baked goods like danishes, muffins and donuts typically contain high levels of trans fats and added sugars.
A study found that eating buns high in trans fat increased body fat and weight circumference in postmenopausal women who were already overweight. To avoid consuming trans fats, opt for homemade baked goods when you have time and freeze a few to thaw on busier mornings.
Fried fast food


The list of trans fat offenders continues with fried options at fast food chains, which can lead to increased belly fat when eaten regularly.
Research shows that corn oils contain more trans fats than other vegetable oils and, since 2010, the majority of fast food chains used corn oil fry their fries.
Fast food is considered an “ultra-processed food,” which research has shown is linked to an increase in visceral fat, the type of fat found around your abdominal organs. In addition, a study of Journal of Preventive Medicine and Hygiene also concluded that fast food may lead to a higher risk of abdominal obesity.
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