If you’ve made weight loss a priority on your summer checklist, there are many things you can do in order to speed up your progress and achieve a flatter belly by the time fall rolls around. In addition to regularly incorporating fat-blasting workouts into your daily routine, maintaining a balanced diet is a major key to living your healthiest life and reaching the body of your dreams. Luckily, there are many healthy foods you can add to your plate to give your body the nutrients it needs to thrive. However, there are also several unhealthy ingredients you should avoid—both in your own cooking and in any foods you may buy at the store or order when you’re out to eat—if you want a slimmer waistline.
In order to discover a few of the worst ingredients out there that could hold you back from your weight loss goals, we spoke to health experts Mary Sabat, nutritionist and personal trainer; Catherine Gervacio, dietitian and nutrition writer for Living.Fit; and Jesse Feder, dietitian and personal trainer from My Crohns and Colitis Team. They told us that refined grains, added sugars, and trans fats can be some of the biggest culprits of belly fat. Find all of their expert insight below!
1. Refined grains
Carbs are certainly delicious—and, contrary to what some may believe, they can also be healthy. However, when refined grains are involved, all of those breads and pastries could make it difficult to lose weight.
"Refined grains such as white rice, white bread, and pasta, are very low in nutrients and fiber, all while being high in calories," Feder warns. "This can add on an unnecessary amount of low nutrient calories to your day leading to weight gain over time."
Sabat offers the same warning, noting that refined grains also "cause rapid spikes in blood sugar levels, leading to increased hunger and overeating." Yikes!
Luckily, there are plenty of healthy grains to choose from. "Opt for whole grains like quinoa, brown rice, oats, and whole wheat, which are rich in fiber and nutrients and help regulate blood sugar levels," Sabat suggests.
2. Added sugar
Got a sweet tooth? We feel you. Unfortunately, though, kicking your sugar habit is crucial if you want a flatter stomach. Avoiding processed foods and beverages with loads of added sugar is the best way to go as you navigate your weight loss journey.
As Feder explains, "Sugar is void of any nutrients and packs on several calories to certain foods. Over time this can add on abdominal fat and even can lead to chronic diseases such as diabetes."
However, you don't have to give up sweet treats altogether. There are many healthy desserts that can both satisfy your sweet tooth and keep your health in good shape.
3. Trans fats
It's important not to be afraid of all fats; in fact, healthy fats are a vital part of any balanced diet. However, saturated fats such as trans fats should be avoided as much as possible if you're trying to lose weight.
"Trans fats are a type of unsaturated fat that is typically manufactured. They're often used in packaged and processed foods to extend shelf life," Gervacio explains. "It can potentially contribute to weight gain and abdominal fat accumulation, even when total calorie intake is controlled."
"Trans fats are artificial fats typically found in fried and processed foods like cookies, crackers, and margarine," Sabat lists. "They raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to weight gain, particularly in the belly area."
Feder calls out vegetable oil, in particular, as one source of trans fats. "Vegetable oils are very high in fat and saturated fats. This not only can lead to increases in our bad cholesterol levels but it adds on a large amount of calories to dishes."
Gervacio offers advice for swapping unhealthy fats out of your diet: "Choose foods with healthy fats, like avocados, nuts, seeds, and fatty fish such as salmon, mackerel, and sardines," she says. "When cooking, use healthier oils like olive oil or avocado oil." Got it!
The bottom line
Losing weight and achieving a flatter belly is a concerted effort that involves many moving parts, which means that cutting three ingredients out of your diet alone likely isn't going to get you there. However, when combined with healthy habits, limiting your intake of these fattening foods is one fantastic step towards your goal weight—and, more importantly, a healthier body overall.
