These changes may be crucial to
attaining your weight-loss goals.
As warm weather approaches, many people are interested in setting
new healthy goals. Suppose you're trying to lose a few pounds, especially
around your stomach. In that case, you may benefit from learning about some
"secret" eating habits that contribute to more abdominal fat—the kind
you wouldn't even notice.
Losing belly fat is a goal that can help you avoid further health
issues. That's because belly fat, also known as visceral fat, develops around
your abdominal organs and can lead to diabetes and heart disease if held for a
long time.
Continue reading to learn more about healthy changes to your daily
routine to lose abdominal fat.
1. Eating large portions of ultra-processed foods.
Eating processed food can quickly contribute to abdominal fat, but
dietitians say it's also the portion sizes that make a difference.
"Processed foods that are high in sugar, salt, and fat can
contribute to excess abdominal fat," says Lisa Young, Ph.D., RDN, author
of Finally Full, Finally Slim and a member of our medical expert board.
"Recent research shows that portion sizes of fast food and packaged foods
like chocolate and soda are still up to 5 times larger than they were in the
past, contributing to increased abdominal fat."
2. Using fatty salad dressings.
Making a fresh, hearty salad is a great way to enjoy the warmer
weather. But dietitians say that certain salad dressings can sneak in added
fat, sugar, and calories without us noticing.
"Many of us turn to salads for a healthier meal, especially
when losing abdominal fat," explains Balance One Supplements' Trista Best,
MPH, RD, LD. "However, using high-fat salad dressings may be adding to
your abdominal fat rather than getting rid of it. This is true for both
homemade salads and fast food or store-bought salads. Standard ranch salad
dressings contain about 130 calories for just two tablespoons, generally less
than used. Along with 13 grams of fat, this salad dressing choice can negate
the healthy salad decision. It is best to either forego the high-fat dressing
or opt for lemon juice or vinegar to reduce the fat you're taking in."
3. Eating peanut butter in large amounts.
While nut butter has a lot of health benefits, it's still
important to watch your portion sizes if you're trying to lose abdominal fat.
"Peanut butter is a food that is certainly rich in nutrients,
but not all varieties are created with the same nutritional profile," says
Best. "To enhance flavor and texture, some manufacturers use extra
ingredients such as sugar, honey, or even chocolate. This causes a rapid
increase in calories and fat in a single serving of peanut butter."
"Second," Best continues, "even natural peanut
butter should be used in moderation." "When we see the term
'natural,' we often believe that the food item can be eaten without concern for
serving sizes or amounts. When it comes to peanut butter, both of these
characteristics can make it a food that could be causing your stalled abdominal
fat loss and even contributing to weight gain in this area."
4. Choosing poor-quality yogurt.
Yogurt can provide you with many health benefits, but not all
types of yogurt are created equally.
"The quality of yogurt has a big role in whether it helps or
hinders your weight loss efforts," adds Best. "Yogurts made with high
fat or added sugar, and other sweeteners can be contributing to your abdominal
fat. It is important to look at the nutrient profile of your yogurt before
purchase and opt for one that is either plain or made with natural sweeteners.
You'll also want to find one higher in protein, as this will help keep you full
for longer and prevent overeating."
5. Stressing out and getting poor sleep.
While not technically an "eating habit," poor sleep and
a high level of stress can affect your eating patterns and food choices
throughout the day.
"Stress can increase abdominal fat, in part, due to increasing levels of the stress hormone cortisol," says Young. "Overeating on the wrong foods is also quite common when stressed out, and a lack of sleep can also impact your mood, which may encourage many people to overeat on high-sugar, high-fat processed food."