‘I’m a Nutritionist, and I Tell Everyone to Avoid These 4 Foods If They Want to Lose Belly Fat’

As anyone who has ever lost weight (or attempted to) can attest, losing belly fat isn’t easy. Accumulating belly fat is common with age, particularly for women, due to a perfect storm of slower metabolism, a decline in muscle mass, hormonal shifts and a change in fat distribution.

That said, it’s certainly not impossible to get rid of it. “The key to losing belly fat is creating a consistent calorie deficit while prioritizing whole, nutrient-dense foods,” says Sarah Pelc Graca, CPT, PN-L1, a fitness and nutrition expert at Strong With Sarah. Graca recommends prioritizing lean proteins, fiber-rich veggies and healthy fats at every meal while minimizing processed foods and added sugars. “Hydration, exercise and mindful eating habits also play a huge role,” she says.

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New Jersey-based registered dietitian and Belly Fat Diet for Dummies author Erin Palinski-Wade, RD, CDCES, says that insulin resistance also plays a big role in contributing to belly fat accumulation. This means that improving one’s overall diet to enhance insulin sensitivity is a key way to get rid of this stubborn type of fat. “To do this, you want to focus on reducing added sugars and refined carbs in the diet and replacing them with higher fiber alternatives,” she says.

As part of changing your diet to encourage belly fat loss, there are four foods and drinks the nutrition experts recommend avoiding.

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4 Foods and Drinks to Avoid If You Want to Get Rid of Belly Fat

1. Sugary drinks

If you want to lose belly fat, both nutrition experts say cutting out sugary drinks will help big time. Scientific research shows that these drinks (such as soda, sweetened iced tea, fruit drinks, energy drinks and flavored coffee drinks) are linked to weight gain and increase the risk of Type 2 diabetes. “Sugary drinks spike blood sugar and lead to fat storage, especially around the belly. Plus, they don’t provide satiety, making it easy to overconsume calories,” Graca says.

Palinksi-Wade adds to this, saying that sugar-sweetened drinks provide one of the biggest sources of added sugar in the diet with little to no nutritional value. “These can cause a spike in blood sugar and insulin levels while providing little satiety, meaning that you’ll feel just as hungry as you did before drinking the beverage, even though it may contain more calories than a meal itself,” she concurs.

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2. Refined carbohydrates

Graca says that something else to consume minimally if at all if you want to lose belly fat is refined carbs, which includes foods like white bread, pastries and chips. “Refined carbs digest quickly, causing energy crashes and increasing hunger soon after eating. They also contribute to inflammation, which can be linked to excess belly fat,” she says. Scientific research backs up this connection, showing that a diet high in refined carbohydrates is linked to weight gain.

3. Fried foods

Another type of food Graca says can sabotage weight loss is fried food. “Fried foods are often high in unhealthy fats and calories, making it easier to consume more than your body needs while increasing the risk of metabolic issues,” she says.

Instead of having a diet that includes refined carbohydrates and fried food, Graca recommends prioritizing protein, fiber and healthy fats, which support weight loss while keeping the body energized and satiated.

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4. Alcohol

Regularly consuming alcohol can make losing belly fat harder. “Alcohol can provide a source of empty calories and added sugar. In addition, it can disrupt sleep, which can accelerate gains in belly fat,” Palinski-Wade warns. She adds that consuming alcohol in excess can increase inflammation while draining energy, resulting in less overall physical activity the next day, which makes it harder to lose belly fat.

The fact that alcohol can disrupt sleep is especially noteworthy. “A lack of quality rest can increase insulin resistance and stress hormones, both of which can increase belly fat,” Palinksi-Wade says. To this point, scientific research shows a connection between not getting enough sleep and weight gain.

While it’s helpful to know what to avoid when you’re trying to lose weight, it can be more helpful to focus on the many nutrient-rich foods and drinks that support weight loss. Consider working with a nutritionist or registered dietitian who can help you create a meal plan full of foods and drinks you love that will support your weight loss goals.

By consistently making healthy food and drink choices while exercising regularly, you will meet your goal. Don’t give up!

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