As warm weather approaches, it seems many people are interested in setting new healthy goals. If you are someone who is trying to lose a few pounds, especially around the stomach area, you may benefit from knowing some “secret” eating habits that commonly contribute to more Abdominal fat—the sneaky kind you wouldn’t even notice.
lose belly fat it is a goal that can possibly save you from further health complications. That’s because abdominal fat, also known as visceral fatit’s the kind that grows around the abdominal organs and can lead to things like diabetes and heart disease if too much is carried over a long period of time.
Read on to learn more about the healthy changes you need to make to your daily routine to lose belly fat, and for more healthy eating tips, be sure to check out 20 food combinations to triple your weight loss.
Eating processed foods It can be a quick contributor to belly fat, but dieticians say it’s also portion sizes that make a difference.
“Processed foods that are high in sugar, salt, and fat can contribute to excess belly fat,” says Lisa Young, PhD, RDNauthor of Finally full, finally slim and member of our board of medical experts. “According to recent researchfast food portion sizes packaged food such as chocolate and soft drinks are still up to 5 times larger than in the past, which can also contribute to increased abdominal fat.”
Preparing yourself a fresh and hearty salad can be a great option for warmer weather. But dieticians say that certain salad dressings it can introduce added fats, sugars and calories without us realizing it.
“Many of us turn to salads for a healthier meal, especially when we want to get rid of belly fat,” says Trista Best, MPH, RD, LD at Balance One Supplements. “However, using high-fat salad dressings you may be adding belly fat instead of getting rid of it. This is true for homemade salads as well as fast food or store-bought salads. Standard ranch salad dressings contain around 130 calories for just 2 tablespoons, which is usually less than is actually used. Along with 13 grams of fat, this salad dressing option can override the decision for a healthy salad. It’s best to forgo the high-fat dressing or opt for lemon juice or vinegar to cut down on the fat you eat.”
nut butter It can provide you with many health benefits, but it’s still important to watch your portion sizes when trying to lose belly fat.
“Peanut butter it’s certainly a nutrient-dense food, but not all varieties are created with the same nutritional profile,” says Best. “Some manufacturers choose to use added ingredients like sugar, honey, or even chocolate to enhance flavor and texture. These lead to a rapid increase in calories and fat in a single serving of peanut butter.”
“Second, even natural peanut butter should be consumed in moderation,” Best continues. “Often we’ll look at the term ‘natural’ and assume the food can be eaten without worrying about serving size or quantity. When it comes to peanut butter, both of these characteristics can make it a food that could be causing the stagnation of abdominal fat loss and even contributing to weight gain in this area”.
RELATED: Your Favorite Brand of Peanut Butter May Have This Sneaky Secret
Yogurt can give you a ton of health benefits, but not all of them types of yogurt are created alike.
“The yogurt quality it’s an important factor in determining whether to increase or decrease your weight-loss efforts,” says Best. “Yogurts made with high fat or added sugar and other sweeteners can contribute to belly fat. It’s important to look at the nutrient profile of your yogurt before you buy it and opt for one that is natural or made with natural sweeteners. You’ll also want to find one that’s higher in protein, as this will help keep you full longer and prevent overeating.”
While not technically an “eating habit,” getting poor quality sleep and stay in a state of high stress it can affect your eating patterns and food choices throughout the day.
“Stress can increase abdominal fat, in part, due to increased levels of the stress hormone cortisol,” says Young. “Overeating the wrong foods is also quite common when stressed, and lack of sleep can also affect your mood, which can encourage many people to overeat processed foods that are high in sugar and fats”.
