Since experts agree that "abs are made in the kitchen [1]," not in the gym, dialing your diet [2] and creating a calorie deficit to lose body fat [3] will help your belly lean out. Did you know that eating certain foods can either make losing weight harder or actually cause belly fat?
Registered dietitian Stephanie Ferrari [4], MS, RDN, of Fresh Communications [5] told POPSUGAR that if you want to ditch belly fat [6] (and keep it off), avoid these foods.
Sugar
Stephanie said — and you might not like what you hear — if you're looking to shed some belly fat, the first thing to do is give up sugar and sugar-sweetened beverages like soda, juices, and sports drinks. These foods are linked to increased production of cortisol [8], the "stress hormone." This hormone is involved in metabolism and has been associated with increased visceral adipose tissue [9] — known to us as belly fat [10].
Skip the sugar in your coffee and try cinnamon instead. Bake cookies with dates [11], add frozen berries to unsweetened yoghurt, and mash bananas into pancakes [12] so you won't need the syrup.
Refined Grains
Stephanie said research shows [13] that eating refined grains [14] (white bread and baked goods, white rice, white pasta, etc.) increases abdominal fat [15]. This effect may in part be due to the high glycemic index [16] that triggers the release of excess insulin, which is associated with weight gain.
Instead, choose complex carbs, which are higher in fibre and protein. Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition [17] told POPSUGAR, "They break down slowly in the body because of their high-fibre content and help to keep blood sugar levels steady since they are digested slower. They're also richer in nutrients than simple carbohydrates." Go for whole grains like quinoa [18], steel-cut oats, wild rice, black beans, berries, and sweet potatoes [19].
Alcohol
Alcohol consumption has been linked to abdominal fat [20], registered dietitian Whitney English, MS, RDN, CPT, of Whitney E. RD [21] shared with POPSUGAR. One reason is when you drink alcohol, which your body cannot store like it can fat, protein, and carbs, your liver prioritizes processing the alcohol, which interferes with your metabolism [22].
Plus, since alcohol can't be stored as energy, it is metabolized through unique pathways in the body; this can also trigger hormonal changes that could lead to increased belly fat.
A glass of red wine once in a while isn't the problem (thank you, wine gods!), but excessive alcohol consumption will lead to increased belly fat. Stephanie added, "My favourite trick is pouring bubbly water into a wine glass! It feels like you're indulging, but it's not taking a toll on your waistline."