Like sugar, refined grains also spike your blood sugar and mess with your insulin levels, which can cause weight gain.
"To peel off belly fat, ditch refined grains like white bread and white rice and eat more whole grains, such as oatmeal, barley, farro, quinoa, whole-wheat pasta, and brown rice," Kimberly said.
Plus, refined grains are high-calorie but not satiating. Kimberly said it's easy to overeat these types of foods, which are calorie-dense. "Dry and refined carbohydrates like pretzels, flour tortillas, popcorn, rice cakes, baked chips, and dried cereals add up to a hefty 1,400 to 1,750 calories per pound," she said. "You could easily swallow a few bites and take in 1,000 calories long before you sense any fullness."