Weight Loss

9 foods to avoid to lose tummy fat

NO ONE wants a flabby or bloated belly and having one can increase your risk of a host of health problems.

Excess fat puts pressure on the pancreas and other precious organs, so we have to be careful, to make sure that our waist stays at a safe size.

Sometimes it’s the food we eat that can cause that full, gassy feeling. Here’s a list of foods that may be contributing to your belly fat, so you may want to think about limiting or avoiding them.

The good news is, on the 28 Day Weight Loss Challenge our nutritionists design recipes that help to target problem areas such as the stomach – so you can lose weight in a healthy way.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

If you want to get serious about losing belly fat join our 28 Day Weight Loss Challenge like Elle Temple did (pictured above) – she lost over 4 stone on our plans. Often the mums in the Healthy Mummy community share their before and after photos to help motivate others to keep going.

Want to see what the recipes in the 28 Day Weight Loss Challenge are like? Grab our FREE recipe packs here.

Ditch these 9 foods to get rid of tummy fat

1. Dairy products

Dairy Free & Lactose Free Alternatives

Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. If you are feeling bloated, try limiting the amount of milk, cheese, yogurt, and ice cream you eat, and see if that helps.

If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.

On the recipe hub for the 28 Day Weight Loss Challenge you can select ‘dairy free’ before searching the 4,000 recipes to find a meal or snack that suits your requirements.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

2. Crisps

One of your favourite snacks may be giving you belly fat. Most brands of crisps are cooked in hydrogenated oils. This type of oil is called a trans-fat.

Trans-fat is known to increase cholesterol, contribute to heart disease and increase weight. Chips that don’t contain hydrogenated oil may have high amounts of fat from other oils they’re fried in.

There are baked and low fat potato chips on the market that make better choices. However, be aware of the calorie count. High calories still contribute to belly fat.

Check out the 28 Day Weight Loss Challenge where we give you ideas for healthy versions of crisps such as Microwave Sweet Potato Crisps.

Want to see what the recipes in the 28 Day Weight Loss Challenge are like? Grab our FREE recipe packs here.

3. Soft drinks

Frankfurt, Germany - April 21, 2016: Soft Drinks in a Vending Machine at the Frankfurt Main Airport.

Soda is not only unhealthy for you, it increases belly fat. It has empty calories that add excess weight and also provides large amounts of sugars. This sugar comes in the form of  fructose and other additives.

Your body has a hard time burning this sugar off, especially in the mid-section.  You may think that diet soft drink are better, but they also contain artificial sweeteners that contribute to bad health. It’s best to drink pure water to lose your belly fat.

4. Processed baked goods

Donut with sprinkles on the pink background

So convenient, so tasty (if we’re being honest here), but so not worth it. Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your diet, plus they aren’t easy to digest.

These foods are bad on so many levels, because they are filled with high sugar content and preservatives for a longer shelf-life — they can literally sit there forever! Sugar increases inflammation, which is not only bad for you but can also make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead.

If you are a member of the 28 Day Weight Loss Challenge you can find healthy versions of your favourite treats such as the Choc Banana Loaf or these mini donuts.  Share your recipe successes with a photo on the Healthy Mummy community and inspire others on their healthy weight loss journey.

Want to see what the recipes in the 28 Day Weight Loss Challenge are like? Grab our FREE recipe packs here.

5. Fried foods

Source: iStock

Deep fried chicken and french fries taste good, but they will not do your stomach any favours. Fast food, for example, is usually greasy and has very little vitamins and minerals or fibre.

Instead, it is loaded with sodium and trans-fat which manifests itself in your stomach. If you must have fast food, choose more healthy options from the menu such as a wrap, sandwich or salad.

Again, making your own healthy versions at home is totally doable with recipes from the 28 Day Weight Loss Challenge. Think homemade burgers, fried rice or even this 25 minute peanut butter chicken curry.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

6. Margarine

Choose a small amount of regular butter or soft spread over margarine when topping foods or baking. Margarine is usually loaded with trans-fat and is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit your intake to keep cholesterol levels in check.

7. White flour and rice

Close-up image of different types of bread and paste products

Try to cut back on the white carbs if you are truly determined to see your belly vanish. Trade your white bread, flour, rice, and pasta for whole grain products such as brown bread and brown rice. White carbs have already been processed and are therefore digested rapidly by the body to be stored as fat.

We generally recommend brown/wholegrain versions of these products in our recipes on the 28 Day Weight Loss Challenge. There are recipes for meals such as Brown Rice Sushi with Rainbow Veggies, and Chai Brown Rice Pudding for a healthy snack.

Want to see what the recipes in the 28 Day Weight Loss Challenge are like? Grab our FREE recipe packs here.

8. Cereals

Bowl of cereal with spoon, isolated on white. Overhead view.

Cereals are not necessarily bad for you, but some people usually double the serving size which means more is eaten than the box actually recommends.

So if you find that your pants are getting a bit snug in the mornings, you might want to try weighing your cereal with a measuring cup before you start to gulp it down.

Also choose a nut milk like almond milk, and avoid the temptation to add sugar. Why not try making your own healthy cereal using recipes from the 28 Day Weight Loss Challenge? Try this delicious Gluten Free Granola or a simple overnight oats recipe.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

9. Refined sweeteners and sugar

sugar

Refined sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases. That’s why we generally recommend the use of coconut sugar, dates or honey in the recipes on the 28 Day Weight Loss Challenge. You don’t need to miss out on all the foods you love in order to lose weight, just make a few tweaks to make them healthier instead.

Why is belly fat so bad?

samara abs
Samara Syed before and after

Belly fat and bloating can not only be uncomfortable and undesirable, but it can also be dangerous! Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked to it can help motivate you.

Tummy fat is linked with cardiovascular disease, diabetes and cancer. Specifically it’s the deepest layer of belly fat —the fat you can’t see or grab — that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk). So think twice the next time you have to make a choice over that sweet pastry and your waistline.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

4 top tips to help get rid of belly fat

1. Go fresh!

Honey-Lemon-And-Ginger-Chicken-Stirfry-2

Cut out as much processed food as possible (anything in a packet, basically) and opt for plenty of fresh fruit, vegetables, nuts, seeds and lean meats.

2. Cut down on sugar and alcohol

belly fat and alcohol

These are two key areas to focus on if you want to reduce stomach fat as they can cause bloating.

3. Get moving regularly

Exercise Plan

Daily exercise is a great way to shift tummy fat. A regular walk or jog, a segment and the exercises from the 28 Day Weight Loss Challenge are all great options. Check out the mums on the Healthy Mummy community who often share their daily workout and progress.

4. Join the 28 Day Weight Loss Challenge!

april-challenge-ticks

Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

Our Challenge entails: 

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

PLUS – connect with THOUSANDS of other mums on the 28 Day Weight Loss Challenge by joining our free support community here.

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written by:

The Healthy Mummy

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