Foods to Avoid to Lose Belly Fat

There are many foods to avoid if you're looking to lose belly fat. Refined carbohydrates are loaded with calories and fats and create an insulin surge, which drives your resting metabolic rate. By cutting out carbohydrates from your diet, you'll see significant weight loss. French fries, for example, are loaded with trans-fat and sodium. These foods not only cause water retention and bloating, but they also alter your blood pressure.

Fruit juice is a big no-no, as it contains high levels of sugar. Even just a cup of apple juice contains 24 grams of sugar, almost half of the daily limit. The sugar, called fructose, is processed in your liver and contributes to belly fat. Fruit juices also lack fiber, which is key to the nutritional value of whole fruit. Juices also lack the fiber that helps your body break down food.

Fruits and vegetables contain high amounts of fiber. Eating a fruit or vegetable for breakfast is a great way to get fiber. Add a few berries to your morning oats to increase the amount of fiber. Berries are rich in soluble fiber, which helps reduce belly fat. For an extra boost of fiber in your diet, try adding berries to your morning oats. Berries contain 6 grams of fiber per cup, and they're full of flavor.

A diet low in calories and high in fiber is the most effective way to lose belly fat. A calorie deficit combined with regular exercise will help you burn belly fat. You can lose a few pounds per week by consuming fewer calories than your body burns. You should also limit your intake of processed foods and sugary drinks. Avoiding certain food groups to lose belly fat is a quick fix, but the real key is a healthy balanced diet.

Fast food is convenient for on-the-go meals, but a recent study by Harvard T.H. Chan School of Public Health found that those who ate fast food were more likely to be obese. This is because skipping meals slows down the metabolism and increases hunger, which puts the body in prime belly fat storage mode. Further, skipping meals increases the risk of overeating the next meal. While eating fast food is convenient, it should be limited to those situations when you really need to satisfy a craving.

One study found that dieters who took two weeks off the diet and then restarted it experienced greater weight loss than those who had kept the diet consistent for a long time. This study also revealed that nearly ninety percent of obese individuals choose to eat larger plates. This means more calories and belly fat. So, instead of reaching for a cookie or a burger, try switching to a healthier snack and cut down on unhealthy snacks.

Another key to losing belly fat is getting enough sleep. Lack of sleep has been found to trigger the production of hormones that stimulate appetite. Get at least seven hours of sleep each night. Make sleeping a priority. Turn off your electronics at least an hour before bedtime, and try to maintain a consistent wake and sleep schedule. If you're unable to sleep well, consider a food diary and a fitness tracker.

Avoid trans fats. These fats are a problem for the gut and increase the risk of belly fat. Also, alcohol has some health benefits in small quantities, but if you want to lose belly fat, you should limit your alcohol consumption. Heavy alcohol consumption is linked to an increased risk of central obesity. Also, alcoholic beverages have a high sugar content and should be avoided when trying to lose weight. You may be surprised by what you learn!

Drinking a lot of fruit juice is another unhealthy habit that leads to increased abdominal fat. An eight-ounce serving of unsweetened apple juice contains 24 grams of sugar, and more than half of that sugar is fructose. It's therefore important to limit your fruit juice intake. Instead, try unsweetened ice tea or sparkling water with lemon or lime. Also, try apple cider vinegar, a natural remedy for weight loss.

You can also reduce the amount of high-calorie foods you eat. A healthy diet should focus on lean proteins, nuts, and low-fat dairy products. Avoid saturated fat and trans-fats. Instead, choose foods high in monounsaturated fats and omega-3 fatty acids. Moreover, sugary drinks and foods high in sodium should be avoided. Instead, try to replace them with water or artificial sweeteners. Avoid high-calorie drinks and make sure that you drink plenty of water during the day.