3 Foods That Make It Ridiculously Hard to Lose Belly Fat, According to Obesity Medicine Docs

Beth Ann Mayer
·5 min read

Woman grocery shopping

Trying to lose belly fat? You may want to check your fridge and pantry before you revamp your workout regimen to make every day an ab day.

"Diet is what contributes to losing or gaining fat," says Dr. Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center. "The majority of weight gain or weight loss is due to diet."

To be clear, other factors can contribute to belly fat, including age, physical activity and injury. Also, no food is a villain. Still, another expert agrees: diet is crucial in belly fat accumulation.

"There is not one single food that causes or that eliminates belly fat," says Dr. Shiara Ortiz-Pujols, MD, an obesity medicine doctor at Staten Island University Hospital. "In general, foods that are highly processed and carbohydrate-heavy contribute to the accumulation of fat around the waist. These are the foods that we often eat when we are on the run."

Still, some commonly consumed foods fit the above bill. While you don't have to eliminate them from your diet if you don't want to, experts say it's important to consume these foods that make it hard to lose belly fat in moderation.

Related: Sick of That Stubborn Bulge Around Your Midsection? Stock up on These 40 Belly Fat-Burning Foods

The Risks of Belly Fat

Losing belly fat isn't just about achieving a particular aesthetic. "Belly fat, also known as visceral fat, is dangerous because this is the fat that is more often related to negative health consequences." Dr. Ortiz-Pujols explains. "This is the fat that tends to surround your organs, such as the liver, pancreas and kidneys. This is the fat that can lead to increased inflammation and insulin resistance."

Dr. Ortiz-Pujols says visceral fat, which accumulates deep within the abdomen, can be linked with increased risk factors for diabetes, heart disease, dementia and cancer.

Research published in 2021 also associated belly fat with a higher risk of heart disease. Diabetes also increases a person's chance of developing heart disease and other issues, such as loss of limbs and vision, explains Dr. Drew Howard, MD, a bariatric surgeon with Memorial Hermann—and research published in 2023 pointed to data linking visceral fat with prediabetes.

Related: This Popular and Delicious Snack Could Zap Belly Fat, According to Registered Dietitians

3 Foods That Make Losing Belly Fat More Challenging Than Necessary

1. Ice cream

Sorry for those of you with a sweet tooth. "The worst foods for belly fat are those high in sugars and carbohydrates," Dr. Ali says. These foods send a signal to the body to store fat.

Dr. Howard echoes these sentiments, explaining, "Ingesting a high volume of high sugar foods and especially carbohydrates leads to increased fat and insulin resistance."

Sadly, according to Dr. Ali, ice cream—a quintessential summertime treat—makes that list. A half-cup of vanilla ice cream without any toppings contains 14 grams of sugar and 15.6 grams of carbs.

The American Heart Association notes that U.S. adults consume 17 teaspoons of added sugar daily—two to three times more than recommended. The AHA suggests that men limit their added sugar intake to 9 teaspoons (36 grams or 150 calories) and that women keep theirs to 6 teaspoons (25 grams or 100 calories) daily.

The European Journal of Preventive Cardiology published research in 2020 linking added sugar with visceral fat volume.

2. Diet soda

Considering all of the above about sugar, it's tempting to high-tail it to the diet soda area of the grocery store. However, Dr. Ortiz-Pujols urges caution. "Many think that diet sodas are better for you than regular soda," Dr. Ortiz-Pujols says. "Aspartame, the artificial sweetener used in diet sodas, actually promotes the accumulation of belly fat."

Research from 2015 associated diet soda with long-term upticks in the waist circumference of older adults.

3. White bread

Not all carbs are off the table. However, Dr. Ortiz-Pujols suggests minimizing refined carbohydrates, like those found in white bread. "They are stripped of all nutrients and fiber," Dr. Ortiz-Pujols says. "These contribute to increases in blood glucose levels that promote the accumulation of fat around the waist."

Older research from 2010 published in the American Journal of Clinical Nutrition supports the idea that refined carbs and increased visceral fat can go hand in hand. Switching to whole wheat bread, which boasts fiber and increases feelings of fullness, can help.

Related: Abs of Steel! Here Are 8 of the Best Core-Defining Workouts You Can Do at Home

What to Eat When You're Trying to Lose Belly Fat

Dr. Ortiz-Pujols urges people to take a holistic look at their diets when attempting to lose—or ward off—belly fat. There is no magic bullet. "Eating a well-balanced diet full of whole foods, fruits and vegetables will help to decrease belly fat," she says.

Some foods Ortiz-Pujols recommends include those rich in soluble fiber and lean protein, such as:

  • Oats

  • Fruits

  • Vegetables

  • Legumes

  • Seafood.

"Protein is the number one macronutrient that can help promote feelings of fullness and satiation," she shares. Struggling to figure out how to lose belly fat or make changes to your diet?

"First, it's always good to meet with your primary care provider to discuss the issue," Dr. Howard says. "A registered dietitian is always a good person to talk to about proper food choices."

Next up: Want To Lose Belly Fat? Registered Dietitians Say You Should Eat This Nut Every Day

Sources

  • Up next
  • Up next
  • Up next
  • Up next
  • Up next
  • Up next
  • Up next