The Worst Eating Habits For Belly Fat, Science Says – Eat This, Not That

When it comes to shedding pounds, trying to shed some weight off your core can feel especially daunting. While this region may seem particularly difficult to tone up, focusing on eliminating belly fat can do wonders in the long run.

According to The Mayo Clinic, some belly fat lies just below the surface but also encases your internal organs in the form of visceral fat. This particular anatomical feature does more harm than just look unsightly — visceral fat can lead to heart disease and respiratory problems, and increases the likelihood of premature death.

Focusing on toning this region and shedding some visceral fat around your belly will keep serious problems at bay, and what you eat plays a big part. By keeping tabs on your worst eating habits and avoiding these patterns, you can expect significant gains in getting your stomach in shape. Here are the habits to avoid, and for more ways to lose belly fat, check out our list of eating habits to lose belly fat with age, nutritionists say.


A side of fries sounds delicious with any meal, but if you eat too many of these fried potatoes, you can expect to gain significant weight, including around your midsection. According to a study published in New England Journal of MedicineParticipants who gained significant weight over a four-year period ate significant amounts of potato chips.

By cutting out the hash browns, you can take a big step toward eliminating excess fat from your diet and reducing your belly fat. Knowing which chips to reach for can make a world of difference on your weight loss journey. By picking one of the 11 Best Healthy Weight Loss Chips, you can indulge without the guilt while trying to reduce your belly fat.

Everyone has heard about being mindful of sugar levels, but this advice is easier said than done. A study retrieved from BMC Public Health links eating white bread directly to obesity, and another article from The Journal of Food Science Technology found that those who ate too many cookies and pastries with high amounts of trans fats also gained a few extra pounds.

Anyone who includes too many refined carbohydrates in their daily diet could see some additional consequences in their waist area.

eat fast

Not every bad eating habit has to be about what you eat. Sometimes the speed at which you eat your meals results in a more robust midsection. Overeating can lead to obesity, and the rate at which you eat determines how much nutrition you put into your body.

According to a study in the Journal of the American Dietetic Association, one study found that those who ate slower ended up feeling fuller than those who ate faster. Current research points to the potential that slower eating can help you end up eating less. Next time you have dinner, avoid rushing through the meal and instead practice mindful eating habits.

Man eats leftover pizza as a late night snack

Eating too fast can inadvertently accumulate some extra belly fat, but eating too late can also make things worse. By controlling when you eat your last meal, you can help control hunger and keep cravings at bay, according to The Obesity Society. Earlier meal times helped participants in one study avoid eating until the next morning. By eating late, you could end up packing more calories into your daily eating plan than you might have intended, and gaining some belly fat in the process.

Dissatisfied young woman doesn't want to eat her breakfast

While late dinner can inadvertently put on a few unwanted pounds midway through, skipping the first meal of the day can lead to similar consequences. research from the American Journal of Epidemiology points out that “reducing calorie intake in the morning or skipping breakfast could contribute to the development of obesity”. The reason for this phenomenon may lie in your insulin levels.

If you skip breakfast, your insulin can spike, setting off a chain reaction that causes your body to inadvertently store more fat. By eating a solid meal in the morning, you can stave off these effects and help burn some excess belly fat. Your insulin may spike if you skip breakfast, but you can expect a host of other side effects as well. Be sure to check out 21 things that happen to your body when you skip breakfast and consider getting that meal back into a regular rhythm.

Restaurant burger and fries

When you eat at home, you can conveniently prepare your meals according to your tastes and nutritional goals. Eating out too often has the potential to undo your hard work.

According to a study found in nutritional assessmentsEating out too often is directly related to weight gain, and some experts have found that eating out directly leads to overconsumption. While more research needs to be done, it might be best to save the food for those special occasions.

eat alone

At the end of the day, overeating leads to some of the most pronounced amounts of belly fat. According to The Mayo Clinic, portion sizes are important when trying to keep excess fat around your midsection. To keep this habit at bay, you can share your meals with others or use one of 5 ways to stop overeating immediately and curb this dangerous habit.

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