Belly Fat Hard to Lose? It Could Be These 7 Foods the Cause

JAKARTA - Many people want to reduce fat in the abdominal area. However, it is important to understand that there is no instant way to specifically remove abdominal fat.

Healthy and sustainable abdominal fat loss requires a comprehensive approach, ranging from exercise, stress management, alcohol consumption, to the overall lifestyle.

In terms of diet, one important step is to avoid or limit foods that can trigger fat accumulation in the stomach. Generally, foods that contribute to abdominal fat have high levels of added sugar and trans fat, such as fast food, packaged cakes, and candy.

According to nutritionist Noah Quezada, RDN, a study published in the journal Obesity Reviews found that people who consume excessive calories as well as highly processed and highly appetizing foods tend to have more fat in the abdominal area. The study shows that these types of foods can be the main cause of abdominal obesity compared to other factors.

Here are some types of foods that should be limited if you want to reduce fat in your stomach, as reported by the Eat This, Not That! page.

1. Processed Meat

Various studies show that processed meat such as pepperoni, sausage, deli meat, and bacon has many adverse effects on health.

In addition to increasing the risk of colon cancer, these foods can also increase waist circumference. Studies show that a diet low in processed meat and other processed foods, as well as high in fruits and dairy products, can help prevent fat accumulation in the abdomen.

That is, eating pepperoni pizza occasionally may not be a problem. However, if you want to lose weight in the abdominal area, you should not make it a regular menu.

2. Bread

White bread and bread made from processed flour have lower fiber and nutrient content than whole wheat bread. A large study involving more than 2,800 adults found that high consumption of processed grains, such as white bread, was associated with increased visceral fat or fat in the abdomen.

As an alternative, choose whole wheat bread. Its fiber content is higher so that it makes you full longer and can help the weight loss process.

3. Candy

Candy has certainly long been known as a food that should be limited. Its high content of simple carbohydrates makes it easy to consume excessively without providing a sense of fullness.

Nutritionist Lauren Manaker, MS, RDN, explains that sweet foods such as candy can trigger the accumulation of abdominal fat if consumed excessively and not used as a source of energy.

"Carbohydrates are actually the main source of energy for the body. However, if they are not used, the excess will be stored as fat, including in the abdominal area," said Manaker.

In addition to high added sugar, candy is also usually low in fiber and protein. As a result, you only get empty calories that do not make you full. Research also shows a link between excessive consumption of added sugar and increased abdominal fat.

4. Ice Cream

Although delicious, regular consumption of ice cream can cause weight gain, especially in the abdominal area. Ice cream is usually high in sugar and saturated fat and is easy to consume in large quantities.

Research also shows that high consumption of added sugar is associated with increased abdominal fat. Fortunately, there are now many ice cream options with lower sugar content.

5. Cereal

Starting the day with a bowl of sweet cereal is indeed pleasant. However, this type of breakfast can contribute to fat accumulation in the stomach. Cereals with high added sugar content are associated with an increased risk of abdominal fat.

In addition, this type of cereal is usually low in protein and fiber, so it doesn't provide enough satiety. As a result, you may eat more calories or snack more often throughout the morning.

6. Cake Packaging

A study found that high consumption of trans fat bread can increase body fat and waist circumference in postmenopausal women who are already overweight.

To reduce trans fat intake, you can choose homemade cakes. If you have time, make more and store in the freezer to consume at another time.

7. Fast Food

Many fried menus in fast food restaurants contain trans fats that can trigger an increase in abdominal fat if consumed regularly. Research shows that corn oil, which is often used for frying in fast food restaurants, contains higher trans fats than other vegetable oils.

Since 2010, most fast food restaurants have used this oil to fry French fries. Fast food is also included in the category of ultra-processed foods. Various studies show that ultra-processed foods are associated with an increase in visceral fat, which is fat that accumulates around the abdominal organs.

In addition, a study from the Journal of Preventive Medicine and Hygiene also concluded that fast food consumption can increase the risk of abdominal obesity.