The New Year often comes with new health goals—and losing weight is usually at the top of the list. If you’re aiming to shed pounds in 2025, visceral fat may be a particular concern. This type of fat, which surrounds vital organs, can significantly increase the risk of chronic diseases such as heart disease, diabetes, and more. While exercise and a balanced lifestyle are undeniably essential for overall weight loss, your diet plays one of the most important roles. Knowing which foods to avoid can make all the difference.
When it comes to visceral fat, dietitian Dr. Krutika Nanavati warns against a few particularly harmful foods. According to her, margarine, vegetable oils, flavored yogurts, instant noodles, artificial sweeteners, and high fructose corn syrup should all be cut from your diet if a slimmer waistline is on your list of New Year’s resolutions. Learn more about the risks of each below.
1. Margarine
Once upon a time, margarine seemed like a miracle alternative to butter. But the truth is, it's not really better—in fact, it comes with tons of health risks. Nanavati tells us that, for one, margarine typically contains trans fats that hinder fat metabolism and promote fat storage. For a better choice, she suggests, "Grass-fed butter or ghee provides a healthier, natural fat source." And tastes great!
2. Vegetable Oils
Be careful with your cooking oils. Nanavati warns that refined harmful vegetable oils like corn and soybean oil are high in omega-6 fatty acids, which can contribute to inflammation and inhibit fat loss, among other risks. She recommends switching to healthier alternatives: "Use extra virgin olive oil, avocado oil, or coconut oil for cooking and dressings." All of these come with tons of benefits!
3. Flavored Yogurts
Yogurt oftentimes makes for a great, healthy breakfast ingredient. However, flavored varieties come with risks. Flavored yogurts are frequently packed with added sugars and artificial flavors that spike insulin levels and promote fat storage. "Choose plain Greek yogurt and sweeten it with cinnamon or fresh fruit," Nanavati suggests for a more nutritious option.
4. Instant Noodles
Few meals are as convenient as good old instant noodles. However, what you save in time and effort, you'll pay for in health consequences. As Nanavati explains, instant noodles often contain TBHQ, a preservative associated with oxidative stress and fat accumulation. To make a healthier choice, Nanavati suggests, "Swap these out for whole-grain or lentil pasta, or make zucchini noodles for a lighter option." Got it!
5. Artificial Sweeteners
Artificial sweeteners are often seen as a healthier alternative to sugar. But while consuming an excessive amount of processed sugar certainly isn't a good idea, that doesn't mean artificial varieties don't come with risks of their own. According to Nanavati, they can disrupt gut microbiota, which plays a crucial role in fat storage and metabolic health. “"hey also confuse your body’s natural hunger cues," Nanavati explains, which can lead to overeating. Instead, she recommends natural options like monk fruit, stevia, or a dash of raw honey.
6. High-Fructose Corn Syrup (HFCS)
Here's another sweetener that can do a number on your body. Found in many processed foods and drinks, high-fructose corn syrup, or HFCS, has a direct impact on your hunger hormones, which means it makes you more likely to overeat, ultimately leading to fat accumulation—especially around the midsection. "Use natural sweeteners like mashed fruits or pure maple syrup in small amounts instead," Nanavati advises. Good advice!
