We all have that specific spot in the body where we can’t get rid of that excess belly fat, no matter how many crunches, how long we plank, and how many leg lifts we perform. This stubborn belly fat may depend on your body shape or genes.
Extra abdominal fat doesn’t only make it tough to fit into your favorite skinny jeans but also comes with health risks. More belly fat is associated with an increased risk of cardiovascular disease and metabolic disruption.
Unfortunately, your diet has something to do with the build-up of fat cells on your belly. Certain foods and their nutritional value have been linked with the development of unwanted belly fat. Hence, knowing the foods to avoid when trying to lose belly fat will help you achieve a flat tummy and walk you through weight loss.
Here are the eight foods to limit when burning belly fat:
8 Foods to Avoid to Lose Belly Fat
To burn belly fat, start by avoiding unhealthy foods. No worries, we’ve compiled the list of foods to avoid when losing belly fat while helping you towards a healthy eating lifestyle.
Some people suffer lactose intolerance without knowing it. Lactose intolerance is a common digestive issue where your body digests milk products abnormally. Common symptoms of this condition include diarrhea, gas, and bloat.
One great remedy is to avoid cow’s milk and drink lactose-free milk instead. Moreover, try to limit your cheese and yogurt intake. Doing so promotes a better digestive system and reduces belly fat.
Have you heard the term “beer belly”? Well, it turns out that drinking alcohol can lead to increase body fat, particularly in the stomach. There’s an article on HealthCanal.com that showed the link between lifetime alcohol consumption with weight gain.
However, it doesn’t mean that you can no longer enjoy a glass of wine or a mug of beef after dinner. When drinking any alcohol, moderation is the key. Beers are heavy in calories and have low nutrients. Neither beer will not reduce stomach fat nor improve your overall health.
Aside from alcohol, sugary beverages, such as sodas, contribute to increased belly fat. They are included in the list of empty calories since they contain no significant nutrients but are high in calories.
Moreover, drinking added sugar could result in poor health and excess weight. Hence, whenever you want something to drink, opt for water as your beverage of choice, especially if you experience difficulty losing weight and avoid sugar crashes.
Or you can look for diet soda or diet soft drinks if you can’t cut down on soda immediately.
Cutting out unhealthy snacks, especially salty potato chips, is a great way to help you shift tummy fat. These snacks are loaded with unhealthy hydrogenated oils contributing to increased cholesterol and heart disease.
In addition, they are packed with sodium, which adds excess weight since it retains water. If you really love potato chips, we suggest looking for low-fat potato chips so that they will not hinder your weight loss journey.
White bread and pasta
When trying to lose weight, avoid eating these foods as they contain wheat flour that has been refined. The refined wheat flour is rich in simple carbohydrates and calories but doesn’t have other essential nutrients, such as fiber and protein, which only increases belly fat.
When implementing a weight loss healthy diet, it’s better to eat whole grain pasta and bread. This is more advisable since these foods are rich in fiber and other nutrients, healthily filling the stomach.
Research shows that processed meats, such as sausages, bacon, pepperoni, and deli meats, have some significant drawbacks for health. Not only does it promote colon issue and increase breast cancer risk, but it can add inches to your waistline.
Multiple studies showed that a diet low in processed meats and other processed foods helps prevent visceral fat accumulation.
Whatever fried food it is, be it french fries or fried chicken, it’s not doing anything good to your body. We love to indulge in greasy fast foods; however, they actually lead to weight gain and unhealthy cholesterol levels.
Hence, avoiding such foods not just for a flat tummy but for lifelong improved overall health. However, totally eliminating oils from your diet could lead to hormonal imbalances, vitamin deficiencies or brain fog. However, totally eliminating oils from your diet could lead to hormonal imbalances, vitamin deficiencies or brain fog. Therefore, there is nothing wrong in using a little bit of healthy oils such as ghee, olive oil or avocado oil.
Sweetener and added sugars
Tasty sweet snacks might feel good for a moment but will leave you zapped with energy and encourage you to crave more.
One common sweetener is high fructose corn syrup, which can wreak havoc on your blood sugar levels, accumulating belly fat storage and elsewhere. Consider ditching added sugars and opt for natural sweeteners like honey and maple syrup.
Healthy Foods to Include in Your Diet
Having discussed the foods to avoid when losing belly fat, it’s necessary to know the foods that are suitable for consumption to achieve your ideal body weight.
- Eggs: The protein found in eggs helps build muscle and burn fat.
- Avocados: It contains dietary fat that helps prevent the body from storing fat in the stomach region.
- Nuts: According to Gym Membership Fees, nuts contain antioxidants, fibers, and different vitamins and minerals. Certain nuts, including cashew, hazelnut, pistachios, pecans, and many more, can help reduce body mass index and cholesterol levels.
- Lentils: These are plant-based proteins filled with essential minerals, vitamins, and antioxidants that help improve digestion.
Tips to Getting Rid of Tummy Fat
Here are some tips that can help reduce excess abdominal fat:
Do aerobic exercise
Doing aerobic exercise is an effective way to improve health and burn calories. It is one of the most effective forms for reducing belly fat, but incorporating it with high-intensity exercise is more beneficial.
On the other hand, some people include dietary supplements in their diet and exercise. However, there are some things you need to know before trying any supplement. It’s best to consult with your doctor before taking any weight loss supplements for the best results.
Eat plenty of soluble fiber
Studies show that this type of fiber promotes weight loss by helping you feel full most of the time, so you eat less. When this happens, it can lessen the number of calories your body absorbs, leading to weight loss.
Cut back on refined carbs
Refined carbs don’t only contain very little vitamins and minerals but make you gain weight. You don’t have to follow a strict low-carb diet. Simply replace refined carbs with unprocessed starchy carbs that can reduce belly fat and improve metabolic health.
Now that you know the foods to avoid when losing belly fat, it would be simple to create a diet plan to help you achieve that flat tummy. But aside from food, assess your lifestyle if it contributes to stubborn belly fat, including lack of sleep or too much stress.
Take note that weight loss requires effort, commitment, and perseverance. It doesn’t happen in a day or week. Nevertheless, adopting these healthy eating habits can help you achieve your ideal body mass index and will surely help you shed those extra pounds on your waist.