How to reduce belly fat? It’s an age-old question, with no one solution that works for everyone. However, one thing we can all agree on is that certain foods aren’t helping us get there... and maybe they’re even making things worse! Below are the worst foods to eat if you want to lose weight and reduce belly fat, along with better options you can use instead.
Processed Meats
According to one study published in BMJ, eating just 50 grams of processed meat a day (about two slices of bacon) can increase your risk of early death by 34 percent. Another study from Denmark found that people who ate 100 grams a day had a 37 percent higher risk of heart disease than those who ate none. The more good news? Eating 100 grams of processed meat also leads to a 37 percent increase in waist circumference—that’s four inches extra! Here’s what you should look for when shopping: avoid foods with more than five ingredients, and those with partially hydrogenated oils (trans fats) or more than 2g saturated fat per serving. The CDC also has good suggestions on how to reduce sodium intake if you eat processed meats frequently.
Bread, Grains, and Sugars
You may have heard that certain types of carbohydrates are good or bad, but it’s really not that simple. For example, whole grains are a heart-healthy food and can reduce belly fat when eaten in place of refined carbs, like white bread or pasta. But not all carbs are created equal—whole grains also contain fiber and other nutrients that might make them even healthier than low-fat dairy and lean meats. Sugars found naturally in fruits and some vegetables may actually help reduce belly fat.
Alcohol
Research shows that alcohol can contribute to belly fat. Alcohol has more calories than most of us realize and can easily sabotage any diet. A single glass of wine with dinner increases your caloric intake by around 100, depending on your size and how much you drink. Alcoholic beverages are a no-no if you’re trying to lose weight, especially since it’s easy to lose track of how many drinks you’ve had. Experts recommend no more than one or two drinks per day if you plan on drinking regularly. Wine spritzers or liquor mixed with diet soda can reduce calories and cut back on sugar while keeping things tasty. Eat This!
Artificial Sweeteners
While artificial sweeteners may be better for your waistline than sugar, it’s important to note that these alternatives still have a place in a healthy diet. Our bodies require some sweetness and often crave it, so if you’re going to eat something with an unneeded number of calories, at least make sure it tastes good! When trying to cut back on sugar in your diet (see next item), artificial sweeteners can be especially helpful. Try substituting aspartame or sucralose in moderation—sweeten tea, mix into yogurt, or add them to smoothies. Just keep track of how much you’re taking in; recent studies show that daily consumption of saccharin (like Sweet N Low) is associated with an increased risk of cardiovascular disease and stroke.
Whole Milk Dairy Products
Dairy products are high in saturated fat and won’t help you burn belly fat. Choose low-fat or fat-free dairy products, instead. And don’t be fooled by claims that low-fat dairy is higher in calcium—it isn’t. Plus, many people are lactose intolerant; your body can't digest it so well. If you have a big family history of heart disease, put a limit on how much full-fat dairy you eat every day; try 1 cup a day or less to reduce your risk of developing heart disease.
Fruits and Vegetables
Studies show that people who eat more fruits and vegetables have a lower BMI than those who don’t. Fruits and veggies are also naturally filling—they take up more space in your stomach, making you feel full faster. Eat these as snacks between meals or replace high-calorie foods with fruit or veggies to fill yourself up before a meal. Examples of low-calorie fruits include blueberries, raspberries, apples, and grapefruit; while fresh cucumbers, tomatoes, and carrots are all low-calorie vegetables. This doesn’t mean you should cut out all fruits and veggies—like any other food group, they can be enjoyed in moderation! If you’re trying to lose weight, tho, eliminating sweets from your diet is always helpful.