The fall season is here, and it means that many of us are going to try to get back into shape and lose some excess pounds or body fat after being a little more indulgent over the summer.
It can be especially hard to lose fat this time of year because routines often get disrupted. Between holidays, back-to-school schedules, and cooler weather, it’s easy to fall out of healthy habits like meal prepping, daily walks, or regular gym visits. As many health experts say, keeping up a healthy, balanced diet is one of the best ways to shed pounds, so we spoke to health experts, including Registered Dietitian, Helen Tieu, RD, MAN, CDE, and bariatric surgeon Dr. Hector Perez, MD, about the “best” and “worst” foods for losing stubborn fat. Read more about them below.
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1. Best - Cottage Cheese
According to Helen Tieu, cottage cheese is an excellent example of a "lean protein," which she says is one of the best food options for losing belly fat. There's a reason why so many health experts and those who have lost large amounts of weight preach that upping your protein game will help.
"Protein is the most satiating nutrient. It helps reduce cravings, keeps you full longer, and supports muscle maintenance during weight loss," explains Tieu.
2. Worst - Sugary Sodas
This may sound obvious, but if you have been dealing with belly fat for a while and haven't cut out sugary sodas from your routine, then you're setting yourself up for failure. Full-sugar sodas often contain a day's worth of recommended added sugar, and some may contain even more, meaning they're high-calorie and can easily make it harder for you to lose the weight you start packing on.
"This is the single biggest belly-fat driver I see," explains Dr. Perez. "Liquid sugar spikes insulin, promotes fat storage, and never actually fills you up. I've had patients lose 20 pounds in six months just by cutting soda and juice."
3. Best - Avocados
Avocados are one of today's most popular foods, which is great, as they can be really great for losing belly fat. Avocados are an excellent source of healthy fats, which, although they contain the word 'fat,' can help you stay full and nourished for longer while losing the stubborn fat on your body.
Tieu explains that healthy fat sources like avocados, fatty fish like salmon, and olive oil, "promote satiety and hormone regulation, including ones tied to appetite and fat metabolism."
4. Worst - Ultra-Processed Foods
There's a good chance you have some ultra-processed foods sitting in your pantry right now, which is understandable, as our world seems to be full of them. Examples of ultra-processed foods include potato chips, flavored crackers, packaged desserts, fast food, and more.
"Chips, packaged sweets, frozen 'diet meals' are designed to be hyper-palatable so you overeat, and the lack of fiber or protein makes fat loss nearly impossible," explains Dr. Perez. "A guy in my clinic was shocked when we compared his 'healthy' granola bars to a Snickers, because they actually were nutritionally almost the same."
5. Best - High Fiber Foods
There are a whole lot of nutritious foods that fit under this category, but essentially, high-fiber foods are fruits, vegetables, beans, and legumes that can help keep you full and slim down easily.
"Soluble fibre helps to promote fullness, regulate blood sugar levels, and improve digestion," explains Tieu.
Dr. Perez shares similar sentiments, noting that beans, legumes, and especially non-starchy vegetables, like broccoli, cauliflower, and zucchini, are amazing foods to keep in your rotation for fat loss.
"They're what I call 'volume foods' because they fill your stomach for almost no calories," he adds.
6. Worst- Refined Carbohydrates
While carbohydrates are not the enemy and, in fact, are essential for surviving and keeping up your energy, the type of carbs you eat on a daily basis can have an impact on how effectively you're able to lose fat. Tieu notes that refined carbs, like white bread, pasta, bagels, and more, "lead to quick blood sugar spikes and crashes, driving cravings, insulin resistance, and promoting belly fat storage over time."
