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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The 10 Worst Drinks for Belly Fat and What to Drink Instead

Avoid these drinks to flatten your belly.

Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Limits,Sugar,Diet,In,Food,Concepts.,Young,Woman,Showing,Bad
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Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

When it comes to reducing belly fat, what you drink matters just as much as what you eat. Sugary, calorie-laden beverages can sabotage your efforts, spiking your blood sugar and promoting fat storage. On the other hand, smarter drink choices can help regulate hunger hormones, reduce bloating, and keep you hydrated. Here are the 10 worst drinks for belly fat and what you should replace them with to support your weight-loss goals.

Soda

An,Ice,Filled,Tray,Of,Fruit,Flavoured,Seltzer,Waters,ReadyShutterstock

Regular soda is packed with sugar and empty calories, making it one of the worst drinks for belly fat. A single can often contain more sugar than your daily recommended intake, leading to insulin spikes and fat storage around your midsection. Instead, opt for sparkling water infused with lemon, cucumber, or mint. These natural flavors satisfy your soda cravings without the sugar crash.

RELATED: Woman Finally Lost 40 Pounds After Stopping These 5 Diet Mistakes

Fruit Juices

Sliced,Fruits,And,Berries,On,Plate,With,Glass,Of,WaterShutterstock

Fruit juices might seem healthy, but most are loaded with added sugars and stripped of fiber during processing. Even 100% juice can cause blood sugar spikes, making it a poor choice for those looking to flatten their belly. Replace juice with a glass of water and whole fruit. The fiber in whole fruits slows sugar absorption, keeping you full and satisfied.

Alcoholic Cocktails

Five,Colorful,Gin,Tonic,Cocktails,In,Wine,Glasses,On,BarShutterstock

Cocktails like margaritas, daiquiris, and piña coladas are loaded with sugary mixers and can pack hundreds of calories in just one glass. These empty calories contribute to fat storage, especially around your belly. If you’re drinking socially, choose a glass of dry wine or a simple vodka soda with a splash of lime for fewer calories and less sugar.

Sweetened Coffee Drinks

Blue,Black,Coffee,Cup,Top,View,Closeup,Isolated,On,WhiteShutterstock

Fancy coffee drinks like flavored lattes and frappuccinos are loaded with sugar and high-fat dairy, turning your morning pick-me-up into a belly-fat bomb. Replace these calorie-heavy drinks with black coffee or a splash of unsweetened almond milk. Add a sprinkle of cinnamon for natural sweetness and a metabolism boost.

RELATED: Nutrition Coach Reveals 10 Best Proteins That Actually Burn Fat

Sports Drinks

Glass,With,Fresh,Coconut,Water,And,Coconuts,On,The,Table.Shutterstock

Designed for high-intensity athletes, sports drinks are often unnecessary for the average person. They’re packed with sugar and artificial ingredients that can lead to weight gain. Instead, hydrate with plain water or coconut water, which provides natural electrolytes without added sugars.

Energy Drinks

Refreshing,Green,Tea,In,Cups,And,Leaves,On,Wooden,Table,Shutterstock

Energy drinks are marketed as a quick energy fix, but they’re filled with sugar and caffeine, which can lead to crashes and fat storage. Swap them for green tea, which provides a natural energy boost and antioxidants to support fat loss.

Milkshakes

Set,Of,Various,Fresh,Fruit,Smoothies,Isolated,On,White,Background.Shutterstock

Milkshakes are essentially dessert in a cup, filled with sugar, saturated fat, and hundreds of calories. Replace them with a homemade smoothie made from Greek yogurt, frozen berries, and a splash of almond milk. You’ll get the same creamy texture with far fewer calories and more nutrients.

Sweetened Iced Teas

Chamomile,Iced,Tea,In,A,Mason,Jar,With,Pitcher,OfShutterstock

Bottled iced teas are often loaded with sugar and offer little nutritional value. Instead, brew your own tea at home and enjoy it unsweetened or with a touch of honey. Green tea or herbal teas are excellent options for reducing belly fat and boosting metabolism.

RELATED: 7 Tips to Lose Weight Faster, According to Food Scientist

Flavored Waters

Lemonade,Drink,Of,Soda,Water,,Lemon,And,Mint,Leaves,InShutterstock

While flavored waters seem like a healthy choice, many are packed with hidden sugars and artificial sweeteners. Stick to plain water or flavor it yourself with slices of citrus fruit or herbs like mint. This keeps you hydrated without the added calories or chemicals.

Creamy Hot Chocolates

A,Healthy,,Vegan,Version,Of,Hot,Chocolate,Made,With,AlmondShutterstock

Store-bought hot chocolates are often high in sugar, whipped cream, and calorie-dense syrups. Instead, make a healthier version at home using unsweetened cocoa powder, a splash of almond milk, and a touch of stevia. This provides a cozy treat without derailing your weight-loss goals. Making smarter drink choices can have a significant impact on your belly fat and overall health. By replacing these sugary, calorie-laden beverages with healthier alternatives, you’ll not only flatten your belly but also improve your energy and digestion. Sip smarter! And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

The 10 Worst Drinks for Belly Fat and What to Drink Instead

Limits,Sugar,Diet,In,Food,Concepts.,Young,Woman,Showing,Bad
Shutterstock
Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When it comes to reducing belly fat, what you drink matters just as much as what you eat. Sugary, calorie-laden beverages can sabotage your efforts, spiking your blood sugar and promoting fat storage. On the other hand, smarter drink choices can help regulate hunger hormones, reduce bloating, and keep you hydrated. Here are the 10 worst drinks for belly fat and what you should replace them with to support your weight-loss goals.

Soda

An,Ice,Filled,Tray,Of,Fruit,Flavoured,Seltzer,Waters,ReadyShutterstock

Regular soda is packed with sugar and empty calories, making it one of the worst drinks for belly fat. A single can often contain more sugar than your daily recommended intake, leading to insulin spikes and fat storage around your midsection. Instead, opt for sparkling water infused with lemon, cucumber, or mint. These natural flavors satisfy your soda cravings without the sugar crash.

RELATED: Woman Finally Lost 40 Pounds After Stopping These 5 Diet Mistakes

Fruit Juices

Sliced,Fruits,And,Berries,On,Plate,With,Glass,Of,WaterShutterstock

Fruit juices might seem healthy, but most are loaded with added sugars and stripped of fiber during processing. Even 100% juice can cause blood sugar spikes, making it a poor choice for those looking to flatten their belly. Replace juice with a glass of water and whole fruit. The fiber in whole fruits slows sugar absorption, keeping you full and satisfied.

Alcoholic Cocktails

Five,Colorful,Gin,Tonic,Cocktails,In,Wine,Glasses,On,BarShutterstock

Cocktails like margaritas, daiquiris, and piña coladas are loaded with sugary mixers and can pack hundreds of calories in just one glass. These empty calories contribute to fat storage, especially around your belly. If you’re drinking socially, choose a glass of dry wine or a simple vodka soda with a splash of lime for fewer calories and less sugar.

Sweetened Coffee Drinks

Blue,Black,Coffee,Cup,Top,View,Closeup,Isolated,On,WhiteShutterstock

Fancy coffee drinks like flavored lattes and frappuccinos are loaded with sugar and high-fat dairy, turning your morning pick-me-up into a belly-fat bomb. Replace these calorie-heavy drinks with black coffee or a splash of unsweetened almond milk. Add a sprinkle of cinnamon for natural sweetness and a metabolism boost.

RELATED: Nutrition Coach Reveals 10 Best Proteins That Actually Burn Fat

Sports Drinks

Glass,With,Fresh,Coconut,Water,And,Coconuts,On,The,Table.Shutterstock

Designed for high-intensity athletes, sports drinks are often unnecessary for the average person. They’re packed with sugar and artificial ingredients that can lead to weight gain. Instead, hydrate with plain water or coconut water, which provides natural electrolytes without added sugars.

Energy Drinks

Refreshing,Green,Tea,In,Cups,And,Leaves,On,Wooden,Table,Shutterstock

Energy drinks are marketed as a quick energy fix, but they’re filled with sugar and caffeine, which can lead to crashes and fat storage. Swap them for green tea, which provides a natural energy boost and antioxidants to support fat loss.

Milkshakes

Set,Of,Various,Fresh,Fruit,Smoothies,Isolated,On,White,Background.Shutterstock

Milkshakes are essentially dessert in a cup, filled with sugar, saturated fat, and hundreds of calories. Replace them with a homemade smoothie made from Greek yogurt, frozen berries, and a splash of almond milk. You’ll get the same creamy texture with far fewer calories and more nutrients.

Sweetened Iced Teas

Chamomile,Iced,Tea,In,A,Mason,Jar,With,Pitcher,OfShutterstock

Bottled iced teas are often loaded with sugar and offer little nutritional value. Instead, brew your own tea at home and enjoy it unsweetened or with a touch of honey. Green tea or herbal teas are excellent options for reducing belly fat and boosting metabolism.

RELATED: 7 Tips to Lose Weight Faster, According to Food Scientist

Flavored Waters

Lemonade,Drink,Of,Soda,Water,,Lemon,And,Mint,Leaves,InShutterstock

While flavored waters seem like a healthy choice, many are packed with hidden sugars and artificial sweeteners. Stick to plain water or flavor it yourself with slices of citrus fruit or herbs like mint. This keeps you hydrated without the added calories or chemicals.

Creamy Hot Chocolates

A,Healthy,,Vegan,Version,Of,Hot,Chocolate,Made,With,AlmondShutterstock

Store-bought hot chocolates are often high in sugar, whipped cream, and calorie-dense syrups. Instead, make a healthier version at home using unsweetened cocoa powder, a splash of almond milk, and a touch of stevia. This provides a cozy treat without derailing your weight-loss goals. Making smarter drink choices can have a significant impact on your belly fat and overall health. By replacing these sugary, calorie-laden beverages with healthier alternatives, you’ll not only flatten your belly but also improve your energy and digestion. Sip smarter! And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Worst Foods for Fat Loss

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

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These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Morning Drinks to Burn Belly Fat

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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight? Many health experts maintain that starting the day with a fat-burning beverage is the key to revving your metabolism. However, not all weight loss drinks and products claiming to be an instant fix are actually effective. In fact, many of the best morning weight-loss drinks are much more natural and less processed than you would think. Here are 6 morning drinks that can help you burn belly fat.

Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

The most important drink for fat loss is water. Not only will staying hydrated keep your body functioning and metabolism working properly, but it can also ward off hunger. One eight-week study of 50 girls with excess weight found that those who drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, successfully lost weight and decreased BMI. Another study in Journal of Clinical Endocrinology & Metabolism found a link between drinking about two cups of 71°F water and a 30% average increase in the metabolic rates of 14 healthy adults.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Coffee

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.

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There are lots of studies that found a link between drinking coffee and weight loss. One found that women who drink higher amounts of coffee had a lower body fat percentage compared to those who drink less coffee. Another found that those who consume caffeine 30 minutes to 4 hours before mealtime eat less. It’s important to note that most research involves black coffee – not coffee drowned in cream and sugar or other high-calorie sweetened coffee drinks.

Protein Shake

Attractive fitness asian woman finishing workout and drinking protein milk shake vitamins after training at home. Bodybuilding. Healthy lifestyle.

Shutterstock

Starting your day with a protein shake is a great way to burn belly fat. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Most experts recommend at least 30 grams of protein per meal.

Green Tea

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee

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Numerous studies have found that there are many benefits to drinking green tea, including boosting your immune system, fighting inflammation, and even warding off cancer and heart disease. The NCCIH adds that it can help stimulate weight loss,” in addition to having “possible protective effects” against heart disease and cancer. How does it do this? Per an animal study, the catechins (polyphenols) in green tea may help trigger thermogenesis and fat oxidation, which helps decrease appetite and speed calorie burning.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

ACV

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Lots of people swear by taking a shot of ACV in the morning, and one of the reasons is fat loss. Limited research suggests that ACV may help reduce high cholesterol and regulate blood glucose levels.

Chia Seed Water

Woman adding chia seeds into glass of water on wooden table

Shutterstock

Chia seed water regularly goes viral, with users claiming that the fiber-packed drink helps them lose weight. Just combine one tablespoon of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” TikTok user @happyandhealthyolivia says in a viral video. Just one ounce (about two tablespoons) of the tiny black seeds boasts 4.7g protein, 10 g fiber (an excellent source), and 9 g fat (almost exclusively the good kind), per the U.S. Department of Agriculture. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Dr_Erik_Richardson1
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.

High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 9 Foods That Make Belly Fat Worse and What to Eat Instead

Young,Woman,Wearing,White,Clothes,Showing,Loose,Pants,After,Losing
Shutterstock
Christopher Roback
By Christopher RobackDec 02, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Reducing belly fat is a common goal, but certain foods can make it harder to achieve. Processed, high-sugar and refined-carb options can lead to bloating, blood sugar spikes, and fat storage around the midsection. By replacing these culprits with healthier alternatives, you can support digestion, improve metabolism, and work toward a flatter stomach. Here are nine foods to avoid and their better replacements for lasting results.

Sugary Cereals

Healthy,Oatmeal,Served,With,Berries,,Chocolate,Chips,,Almonds,And,Honey.Shutterstock

Sugary cereals are loaded with refined carbs and sugar, causing blood sugar spikes that promote fat storage. Swap them for oatmeal topped with fresh fruit and a sprinkle of nuts. The fiber and protein in this alternative keep you full and stabilize your blood sugar levels.

White Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,BreadShutterstock

White bread lacks fiber and nutrients, leading to quick digestion and hunger soon after eating. Replace it with whole-grain or sprouted bread, which provides fiber to improve digestion and promote a steady release of energy.

Fried Foods

Air,Fryer,Grilled,Chicken,Wings,On,White,Plate,served,With,KetchupShutterstock

Fried foods are high in unhealthy fats and calories, making them a major contributor to belly fat. Instead, bake or air fry your favorite dishes. Roasted vegetables or air-fried chicken wings deliver the same satisfaction without the added fat.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Soda

Homemade,Lemonade,With,Lemon,And,Mint,In,Mason,Jar,OnShutterstock

Regular soda is packed with sugar and empty calories that encourage belly fat. Replace it with sparkling water infused with citrus or herbs. This alternative is refreshing, hydrating, and free of added sugars.

Candy Bars

Dark,Chocolate,Pieces,With,Roasted,Almonds,Scattered,Around,On,BrownShutterstock

Candy bars are calorie-dense and lack nutrients, making them a poor snack choice. Instead, reach for a handful of almonds or a piece of dark chocolate. These options satisfy cravings while providing healthy fats and antioxidants.

Potato Chips

Spicy,Crispy,Roasted,Chickpeas,With,Paprika,,Curry,And,Hot,ChiliShutterstock

Potato chips are high in fat and salt, leading to bloating and cravings. Replace them with roasted chickpeas or popcorn seasoned with spices. These snacks are crunchy, flavorful, and lower in calories.

Ice Cream

Bowl,Of,Fresh,Greek,Yogurt,With,Jam,And,Frozen,BerriesShutterstock

Ice cream is full of sugar and fat, making it a dessert that easily adds to belly fat. Swap it for Greek yogurt topped with frozen berries. This alternative is creamy, satisfying, and packed with protein.

Sweetened Yogurt

Ceramic,Bowl,With,Plain,Yoghurt,And,Berries,On,The,Table.Shutterstock

Flavored yogurts often contain as much sugar as a candy bar. Opt for plain Greek yogurt and add your own fruit or a drizzle of honey. This gives you control over sweetness and boosts your protein intake.

RELATED: 10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Alcoholic Cocktails

Two,Glasses,Of,White,Wine,On,Wooden,Barrel,,Close,UpShutterstock

Cocktails like margaritas and daiquiris are loaded with sugar and calories. Replace them with a glass of dry wine or sparkling water with lime. These options are lighter and less likely to contribute to fat storage. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

Woman,Walking,In,The,Park,With,Bottle,Water,In,Summer​Daily WalksShutterstock

Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

Girl under RainShutterstock

Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

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Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.​HydrationShutterstock

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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