Carbs are not the enemy, even though people have painted them out to be. Whole, complex carbs like fruits, vegetables, legumes, and whole grains are excellent sources of fiber and many different vitamins and nutrients. Eating these types of carbs along with a healthy diet can help you manage your blood sugar, improve your gut microbiome, slow the aging process, and achieve your weight loss goals.

Not all carbs are the same, though. While complex carbs can provide plenty of health benefits, refined carbs are heavily processed and the foods they’re found in may contain added sugars. Larger amounts of these can contribute to certain health issues and have even been known to contribute to weight gain if consumed on a regular basis.

To learn more, we talked with a few dietitians about the worst types of carbs for weight loss. Read on, then check out 6 Best High-Protein Foods for Weight Loss.

Although they’re a breakfast staple for many, bagels are one of the worst carbs for weight loss. “White bagels are around the equivalent of eating 4-5 slices of bread and most people do not realize that,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board.

Bagels are hardly ever enjoyed plain, so adding certain toppings typical to a breakfast bagel can add in extra calories, too.

“These are often used as a breakfast meal with various toppings like cream cheese, peanut butter, and other high-calorie foods,” says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.

Many brands are making breakfast cereals that are healthier than the typical choices, but it’s important to watch out for the extra sugary, heavily-processed breakfast cereals.

“People often associate cereal with health food, but sugary cereals often have as much or more added sugar than a cookie, and it’s easy to pour too much cereal into your breakfast bowl,” says Dr. Young.

Not only are they usually sugary and void of helpful nutrients, but eating certain cereals first thing in the morning may have some consequences. “The morning is the worst time to eat these because it leads to a quick spike in blood sugar,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

RELATED: The 4 Worst Breakfast Habits for Blood Sugar

When it comes to carbs that are the worst for weight loss, soda takes the cake.

“Soda and sugary drinks are some of the worst carb choices in my opinion because it provides virtually no other nutrients besides a high dose of sugar,” says Clair. “Further, there is no fiber no help slow the body’s absorption of the sugar, meaning it leads to a quick spike in blood sugar.”

One study published in the International Journal of Behavioral Nutrition and Physical Activity found that drinking soda led to increased weight gain regardless of the person’s physical fitness and activity levels.

RELATED: American Foods That Are Banned Abroad

A white bread like Wonder Bread might bring a lot of us back to our childhoods, but white bread is heavily processed, stripped of almost all of its nutrients, and can potentially contribute to weight gain if consumed on a regular basis.6254a4d1642c605c54bf1cab17d50f1e

According to a study from the British Journal of Nutrition, reducing your intake of white bread (not wheat bread) and sticking to a Mediterranean-type eating plan was associated with less weight gain and less abdominal fat.

When it comes to pasta, the culprit behind why this carb causes weight gain is more about portion than it is about the pasta inherently. “Pasta may cause weight gain when eaten in America but not in Europe because we tend to eat a big portion,” says Dr. Young. That being said, refined pasta is still one of the worst carbs for weight loss because it’s lacking digestion-slowing nutrients like fiber. “There is no fiber in refined pasta so we don’t feel full and will most likely keep eating,” says Dr. Young.

Thankfully, there are plenty of whole-grain pasta options or kinds of pasta made with alternative ingredients like chickpeas or lentils that provide more fiber and fewer refined carbs.

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Everyone’s bodies are different, which means their health needs are, as well. For those who want to lose weight, their weight loss efforts are going to look different than the person next to them. For example, some people choose to give up alcohol completely when they’re trying to lose weight, while others may keep it in their plan.

If you’d like to enjoy an alcoholic drink from time to time on your weight loss journey, there are helpful tips for healthy drinking in moderation. To learn more, we talked with a couple of dietitians about what they believe are some of the worst drinks for weight loss.

Now, we aren’t saying that you need to avoid these drinks at all costs. If you want to treat yourself, go for it! These are just helpful reminders so that you can feel confident and aware going into your next happy hour.

When it comes to alcoholic drinks that are the worst for weight loss, it’s important to consider how much sugar you’re consuming at a time. Especially if you think you’ll be drinking more than one.

“Sure, a piña colada is a must when you are on a tropical getaway in some people’s minds, but these drinks are loaded with high-calorie ingredients that don’t help in the weight loss department. And if you are getting a colada made with a pre-made sugary mix, you’ll be getting a boost of empty calories and a potential sugar high later on,” says Eat This, Not That! medical expert board member Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.

Long Island Iced Teas are infamous for getting you drunk quicker than any other beverage out there. But according to Manaker, this isn’t a good thing when you want to stick to your weight loss goals.

“Basically made of a combo of liquor, a long island iced tea is one of the worst drinks you can order if you are watching your waistline. Not only is this boozy drink loaded with empty calories, but sipping on this can make you feel drunk quickly, which can lower your inhibitions and result in you overindulging on post-drinking snacks later in the day or evening,” says Manaker.

Your drink doesn’t have to be fancy or frozen for it to interfere with your weight loss efforts. In fact, even just mixing your favorite liquor with your favorite soda can sneakily rack up your calories and added sugars.6254a4d1642c605c54bf1cab17d50f1e

“While clear liquor in itself only has about 70 calories an ounce, when you start mixing it with lemonade, soda, and other sugar-sweetened beverages, the calories can add up really quickly,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and registered dietitian on our medical expert board. “To cut back on the calories of your favorite adult beverage, try mixing it with a low-calorie or calorie-free beverage like soda water and a splash of lime.”

RELATED: 6 Secrets Bartenders Don’t Want You To Find Out

Similar to a piña colada, a frozen margarita may be a refreshing beachside choice, but it might come with a cost.

“Most fruity, swirly drinks served with an umbrella are loaded with sugar calories. Frozen margaritas, piña coladas, mojitos, etc., often come up with a hearty caloric cost. If it tastes sweet, that’s probably your sign it’s got sugar and might be adding calories to your weight loss plan,” says Goodson.

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Weight loss tips are everywhere. With blogs, articles, research, YouTube videos, and various Instagram accounts, we always have weight loss advice at our fingertips. However, some of this advice can be toxic and harmful to our health.

There are many people sharing weight-loss advice that can actually damage our health over time and lead to unhealthy aging. To learn more about which pieces of advice to avoid, we talked with a few expert dietitians. Here’s what they have to say about weight loss tips that are actually aging your body, and for more healthy eating tips check out 22 Tips to Lose Belly Fat Without Dieting.

Counting calories may be helpful for some, but making sure you’re consuming a well-balanced diet is more important.

“One of the more harmful behaviors I see in the nutrition field is people counting their calories with a large portion of their food still being processed and low-quality, without consuming enough omega-3 fatty acids, unsaturated fats, and fibrous foods. Consuming meals that are packed with necessary nutrients will not only ease the weight loss process but also support longevity,” says registered dietitian Whitney Stuart, MS, RDN, CDE.

While you may think that calories are all that matters, if you’re not getting enough protein then you’re most likely setting yourself up for failure. Not only that, but it may affect your aging process as well.

“A huge weight loss mistake [that ages] you faster is to only focus on creating a calorie deficit without paying attention to the composition of those calories. It’s essential to consume higher levels of protein when losing weight in an attempt to preserve more lean body mass,” says Lauren Harris-Pincus, MS, RDN, registered dietitian, founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook.

“You lose fat and muscle when dieting, and less muscle will decrease your metabolism and strength, as well as potentially cause bone loss. Aim for at least 25-30 grams of protein per meal with moderate amounts of whole grains and higher-fiber plant foods, as well as heart-healthy fats for the best outcome that’s likely more sustainable as well,” says Harris-Pincus.

RELATED: 7 Highest Quality Proteins To Eat Every Day, Say Dietitians

Meal replacements can be harmful not only to sustainable weight loss but to your overall health as well.6254a4d1642c605c54bf1cab17d50f1e

“While meal replacement products such as shakes or bars may be helpful for an occasional low-calorie meal or snack on the go, many of these products are highly processed and contain added sugars. Eating highly processed foods regularly has been linked to multiple chronic diseases, and too much sugar can also contribute to chronic disease development and hasten the aging process by forming advanced glycation end products (AGEs),” says Sara Chatfield, MPH, RDN, a registered dietitian at Health Canal.

RELATED: The Worst Breakfast Habit Causing Muscle Loss, Says Study

Diets like the Atkins Diet and the Keto Diet have made it seem as though carbs are the enemy. However, this simply isn’t true.

“While avoiding added sugars and refined carbs is helpful for weight loss, cutting out complex carbs such as fresh fruit, starchy vegetables, and whole grains may derail weight loss efforts and can even contribute to premature aging since these foods are valuable sources of fiber and other vital nutrients. High fiber intake has been linked to satiety at meals and successful weight loss, and also to reduced markers of aging,” says Chatfield.

You don’t have to avoid fat in order to lose weight. In fact, your body needs healthy fats to survive.

“While fat calories are higher (1 gram fat = 9 calories) compared to carbs or protein (1 gram of carbs or protein = 4 calories), we do need some fat for our overall health and wellbeing. Heart-healthy fats such as those found in nuts, seeds, avocado, extra virgin olive oil, or salmon provide benefits for heart health, brain health, and also add to the flavor and satisfaction of meals,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian and author of My Indian Table: Quick & Tasty Vegetarian Recipes.

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Weight loss is not easy but with the right lifestyle choices—like eating well-balanced meals and getting enough exercise throughout the day, for example—you can potentially achieve wonderful results. But the best place to start is in the kitchen.

When it comes to losing weight, “your best bet is to eat proper proportions of all food groups to fuel your body in the right way,” advises Lauren Manaker, MS, RDN, LD, CLEC, award-winning registered dietitian and Eat This, Not That! Expert Board member. While there is no one food that will force you to gain or lose weight, there are some common food pairings that may not help in the long run.

Based on the ancient holistic science of healing from India, Ayurveda, certain food combinations should be avoided because they can cause inconsistent digestion and possible weight gain. According to Healthline, there are two main components that are believed to be why specific foods shouldn’t be combined. One, combining foods with different digestive enzymes can cause fluctuations in pH levels (or levels of acidity) in your gut. And two, combining foods that require different digestive speeds can also cause negative effects on health and the body’s digestive system.

Find out if your daily diet includes any of these common food pairings that are causing confusion in your gut or disturbing your digestion and hindering weight loss.

RELATED: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

When your digestive system is out of wack, your stomach lining can be damaged and weight gain can occur due to a mismanagement of calories. A combination of bananas and milk specifically, is one example of a food pairing that may cause a poor outcome for your body.

According to The Ayurveda Institute, even though “both of these foods have a sweet taste and a cooling energy, their post-digestive effect is very different.” Researchers from the institute explain that this combo can cause “confusion to the digestive system, which can result in toxins, allergies, and other imbalances within the body.”

This classic breakfast staple, that many enjoy, may not be as great of a choice as you may think. If you are combining two foods that are a part of the same food group, such as carbohydrates, you have a stronger chance of overeating one nutrient and missing out on overall essential dietary needs.6254a4d1642c605c54bf1cab17d50f1e

“Toast with jam is carbs on carbs. You are better off adding some nut butter to help provide some protein and healthy fats,” says Manaker. The overconsumption of processed, calorie-dense carbohydrates, in particular, can cause a spike in the body’s blood sugar (also known as glucose), she goes on to explain. Weight gain can be a result of too many carbs, as your body breaks down all the excess glucose into fat.

While this may break your heart to read, eating chips and salsa can possibly set you back in your weight loss goals. “I advise against eating foods that don’t have a balance of the aforementioned core nutrients (fiber, fat, and protein),” says Lisa Moskovitz, RD, CDN, another registered dietitian, CEO of NY Nutrition Group, and author of The Core 3 Healthy Eating Plan.

Unfortunately, the chips and salsa food combo not only has a high salt content but can also lead to overeating (and further weight gain), because of a lack of healthy fats or protein to help foster the body’s sense of fullness. Moskovitz suggests that eating excess calories—especially carbs and sugar—can contribute to weight gain over time. Instead, try dipping some low-sodium tortilla chips in guacamole to provide your body with a well-rounded combination of nutrients (e.i. healthy fats and complex carbs) and more satiety.

RELATED: What Eating Avocado Toast Does To Your Body, According to Science

A dish that brings comfort to our hearts, but is not at all supportive when you’re trying to lose weight. “Most canned tomato soups are surprisingly high in sugar, thanks to added high fructose corn syrup, and grilled cheese is high in fat and carbs, but offers little protein,” said Jennifer Christman, a registered dietitian at Medifast, in an interview with Woman’s Day.

If you consume large amounts of any kind of sugar, including high fructose corn syrup, the “unwanted calories that are linked to health problems, such as weight gain,” according to MayoClinic.

Plus, it doesn’t help that both, the cheese (in the grilled cheese) and tomato soup, contain sodium levels that are through the roof. High sodium foods tend to lead to other health problems besides weight gain—including high blood pressure, stroke, and heart disease—Harvard Health reported.

Research tends to support oatmeal as a prime contender in weight loss. However, “eating oatmeal and dried fruit alone will offer some fiber, but very little protein and fat.” Moskovitz explains, “this combo can also increase blood sugar and spike insulin, a potentially fat-storing hormone.”

“Instead, add in a lean protein and fats, such as Greek yogurt, nuts, and seeds to balance it out [and] keep blood sugar stable,” Moskovitz recommends this solution for better weight loss results.

RELATED: The Best Snack Combinations for Faster Weight Loss, Say Dietitians

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Carbohydrate, when turned into blood glucose, is our main source of energy for our cells, tissues, and organs, including our brain. Dissing carbs as pure dietary evil, as many have, therefore, is pretty brainless. You can’t link all carbohydrates into the same category as, say, a Gummi Bear. It doesn’t take a nutrition degree to figure out that a bartlett pear makes a better choice than a sugar bear.

When looking to place a “#1 worst” label on something that can be fuel for your brain, then, you’d better find a carb with no redeeming qualities. That wasn’t hard for Eatthis.com medical board member Amy Shapiro, MS, RD, a registered dietitian. “I have to go with the carbs from the sugar in soda,” says the founder of Real Nutrition. “These carbs are quickly consumed, do not fill you up, spike blood sugar, and provide no nutritional value. They easily meet or exceed your daily added sugar recommendation in just one 12-ounce serving.”

The American Journal of Clinical Nutrition says sugar-sweetened beverages like soda are likely a key contributor to the epidemic of overweight and obesity in the United States because of their high added sugar content and low satiety. High fructose corn syrup, one of the most common ingredients in soda, has specifically been linked to increased abdominal fat—aka belly fat—due to its higher levels of fructose.6254a4d1642c605c54bf1cab17d50f1e

Medical board member Molly Hembree, MS, RD, LD, notes that it’s not just the added cane sugar and high fructose corn syrup in soda to be wary of but added sugars from sources like beet sugar, molasses, and syrups like those you put on pancakes and squirt into your coffee. “Excess added sugar intake, especially when eaten in place of other more nutrient-dense foods on a regular basis, is associated with chronic disease and inflammation,” she says.

Processed carbs are generally unhealthy in most cases.

It’s also important to be aware that while sugary beverages go down a lot quicker than, say, a croissant or a bagel, they share the same quick-absorbing carb makeup. “The challenge is that processed sugars are found in so many places in the diet from cookies and baked goods to fancy coffee drinks, to breakfast bars and snack foods, and oftentimes, even found in various cooked dishes and sauces,” says Amy Goodson, MS, RD, a registered dietitian and also a member of our medical review board.

As a certified specialist in sports dietetics, Goodson is keenly aware of high-fiber carbs’ role in fueling athletic performance. “No one food causes anything,” she warns. “It’s foods eaten consistently that can have an effect on health status and disease. Refined or processed sugars top the charts when we talk about increasing your risk for weight gain and disease risk.”

Unfortunately, those are the types of foods most American tend to consume a lot of.

With a healthy eating pattern, simple carbs—in moderation—won’t derail your diet.

If you’re eating pattern is primarily nutrient-rich foods like whole grains, fruits, vegetables, lean protein, low-fat dairy, and healthy omega-3 rich fatty foods, and sugar pops up here and there, it tends to have little effect on your health, dietitians say. So, it’s not helpful to label any one food as “bad.”

A much smarter approach is understanding where added sugars are found and keeping consumption to a minimum so you can enjoy your favorite dessert or treat without worry or guilt.

RELATED: 5 Worst Eating Habits for Sugar Cravings, Says Dietitian

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If you are trying to lose weight quickly, you’re probably resorting to more “dramatic” ways to help you lose weight. And unfortunately, most may actually sabotage your weight loss goals long-term–and also come with negative health consequences.

“Rapid weight loss can lead to dehydration, it can slow your metabolism, and you may actually lose muscle instead of fat!” says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, registered dietitian nutritionist in Charleston, S.C. and member of the Eat This, Not That! medical expert board.

She notes that as a rule of thumb, people should shoot for 1-2 pounds of weight loss per week, “although this can vary based on many factors.” And the Mayo Clinic confirms that a “safe” amount of weight to drop each week is in fact 1-2 pounds.

While it is possible to lose more weight than that in one week, the methods you take to get there can help or hurt you. Here are five eating habits that will hurt your weight loss goals if you’re trying to drop weight quickly. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Cutting back on how much you’re eating likely means you’re drastically decreasing your calories, which may put your body into starvation mode.

“Your body may adjust its metabolism when food isn’t being supplied in adequate amounts, which can wreak havoc on your weight long term,” says Manaker.

Trying to lose weight quickly may also hurt your hydration efforts.

“Some people mistake thirst for hunger, and eat when they are actually thirsty. This can cause consuming too many calories that can lead to weight gain,” says Manaker.

Weight loss supplements are inefficient—and dangerous—when it comes to losing weight quickly. Especially if you’re solely relying on them to drop pounds.6254a4d1642c605c54bf1cab17d50f1e

“Supplements are not a magic bullet for weight loss,” says Manaker. “Taking supplements without modifying your diet will likely not result in the outcomes you want to see.”

RELATED: These 14 Popular Weight Loss Supplements Do Not Work, New Study Says

Some people may assume that cutting back on food still means they can imbibe–but it’s likely hurting your weight loss efforts.

“Alcohol can be loaded with empty calories, which can lead to weight gain,” says Manaker. “Plus, drinking too much alcohol can lower inhibitions, possibly causing people to make unhealthy choices when choosing what they eat.”

Most people assume that “fat-free” foods may hold the key to losing weight quickly. But if you cut out fat completely, you actually are missing out on its weight loss benefits.

“Fat has gotten a bad rap over the years, but healthy fats, like those from olive oil and avocados, can help people feel satiated and support weight loss goals,” says Manaker.

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Let’s face it: Weight loss can be tricky. You know you need to eat “healthy” foods, and that includes ditching refined carbs and sugar. But it’s a challenge to know what foods are actually good for you. Foods with a “health halo” are deceiving, and they can actually cost you hundreds of unwanted calories.

At the end of the day, it’s important for you to create a caloric deficit in order to finally lose weight.

“Not all calories are created equal, where for the same amount of calories, foods high in fat and sugar are calorie-dense without a lot of nutrients whereas foods high in protein and fiber are a lot more filling,” says Lauren Harris-Pincus, MS, RDN, and author of The Protein-Packed Breakfast Club.

So, if you think that smoothie bowl topped with fruit, nut butter, shredded coconut, and possibly some chocolate chips is going to help you lose weight, think again. Stop to consider portion sizes, the number of sugary items, and how many calories you’re actually consuming in one sitting. See, it’s not that easy to spot what foods are actually the best and worst for weight loss!

Here are 20 foods you might think are always a healthier choice but are actually the worst for weight loss. To make sure you’re staying on the right track, don’t forget to check out these Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Acai bowls are packed with fresh, bright fruit, but they can pack 500 to 800 calories, plus a few days’ worth of sugar depending on what you add to them.

“It’s very difficult to find nutrition information on the ones you buy in a shop,” Harris-Pincus says. “So, if you really enjoy them, stick to a smaller size with the acai base, fresh fruit, and a protein source, such as powder or some nuts.”

Sushi can surprisingly be hit or miss depending on what you choose.

“Watch out for anything labeled ‘spicy’ or ‘crunchy’ and anything with aioli or other drizzled sauces,” Harris-Pincus says. “For example, a spicy tuna roll has around 100 calories more than a regular tuna roll sans the spicy mayo.”

Tempura crunchies and sweet or mayo-based sauces also add a lot of calories to what would otherwise be a lean and protein-rich meal.

“Focus on seafood with veggies and broth-based soups,” Harris-Pincus adds. “And, if you love it, choose one higher calorie item to round out your order.”

“Coconut oil wears a health halo and has become a go-to food in the wellness space,” Harris-Pincus says. “Newsflash: Coconut oil has approximately 120 calories per tablespoon.”

Many paleo and keto recipes are drenched in this high saturated fat oil, which if overdone, can easily derail your success. Treat coconut oil for what it is, which is something to be used sparingly.

Looking for more healthy eating tips? Your ultimate restaurant and supermarket survival guide is here!

Sugar-free doesn’t necessarily mean healthy or calorie-free.

“For example, using sugar-free chocolate chips for baking may save a few calories but not a significant amount, so portion size is key,” Harris-Pincus says. “And anyone who has ever overdone it on sugar-free candy will attest that the sugar alcohols used such as sorbitol can cause major GI distress.”

Keto ice cream may be low carb, but it’s super high in fat and calories—and it’s often higher in calories than regular ice cream!

“One leading brand of keto ice cream packs 210 calories per 1/2 cup, while an equally popular brand of regular, standard vanilla ice cream has 127 calories per 1/2 cup,” she says.

When it comes to the science of weight loss, total intake of calories is often more important than carbs, she adds.

For those who think going gluten-free is the way to lose weight, gluten-free bread is often lauded as healthier than wheat bread. However, gluten-free bread is typically higher in calories and lower in fiber, and gluten-free grains that go into bread are processed and lack key nutrients like B vitamins, Harris-Pincus explains.

“Unless you have a medical reason to avoid gluten, ditching it will not help you to magically lose weight, other than forcing you to avoid high-calorie foods that contain it like pizza or pastries,” she says.

Agave is just another fancy-sounding sugar. Except for very minor nutrient differences, it’s no different than eating regular table sugar, so the calories are similar.

“Plus, anyone with irritable bowel syndrome might find agave difficult to tolerate in larger amounts because it is high in FODMAPs, particularly fructose which is difficult to tolerate for many with IBS,” Harris-Pincus says.

Ordering a wrap versus a sandwich isn’t going to make it any better for you.

“People are often confused when it comes to choosing sandwich fixings,” Harris-Pincus says. “Although wraps appear thin, which many perceive as having fewer calories, a traditional wrap clocks in at twice the calories of two standard slices of bread.”

If wraps are your thing, make them at home using a low-calorie and low-carb wrap. Anywhere from 70-110 calories each is the sweet spot. Also, make sure the wraps are high in fiber in order to fill you up. If you’re ordering out, cut off the ends (the part where the tortilla is folded but not filled) to save some extra calories.

If you snack on “energy” bars on the regular, you may want to reevaluate this choice—especially since some contain enough calories to be a meal replacement versus a snack.

“Not all bars are created equal, so it’s important to read the ingredient label and to get a sense for how many calories are in it,” says Maggie Michalczyk, MS, RD. “I say anything over 250 [calories] is getting into meal replacement territory.”

These frozen drinks that you’d typically find at a coffee shop or your local Starbucks can really fall more into the dessert category because they pack added sugar and extra calories.

“When trying to lose weight, I would treat these more as a once in a while treat versus an everyday coffee drink,” Michalczyk says.

Instead, opt for plain coffee or low-sugar coffee drinks. If you don’t drink your coffee black, try slowly decreasing the amount of sugar in your cup.

This is another instance where reading food labels is super important!6254a4d1642c605c54bf1cab17d50f1e

“Some processed snacks contain added sugar, fat, and calories, which can definitely add up. Opt for whole foods based snacks like apples and almonds, banana and nut butter, hummus and carrots, etc. when you can to replace something like a bag of chips every day,” Michalczyk says.

These are usually packed with extra calories and sugar, neither of which allows for a skinnier drink. You’re much better off making a drink yourself from scratch, Michalczyk says.

“When trying to lose weight, look for spirits that are lower in calories and sugar,” she adds. Also, be sure to ditch sweet mixers, using soda water or sparkling water instead.

“Portions tend to be extra-large, plus even seemingly healthy dishes at restaurants and fast food places can be packed with fat and extra calories,” Michalczyk says.

It’s always best to try and make your own salad at home. If you do eat out, you’ll want to check the nutrition breakdowns of these meals. Be sure to also ask for the dressing on the side, and skip out on those extra toppings like croutons and dried fruit.

While there are some sensible options out there when it comes to frozen pizza, most popular brands pack a ton of extra calories, fat, and sodium per portion.

“This is another product that I would definitely read labels for, compare different brands, and even try to make my own pizza at home so that I could make it healthier with extra veggies,” Michalczyk says.

“Smoothies can be awesome for adding more nutrition to your diet; however, premade smoothies or smoothies from fast food places can pack nearly as many calories as a meal and added sugars,” Michalczyk says.

News flash: Some may not even be made with real fruit!

“I say make them at home instead with a combination of protein, fat, greens, and healthy carbs,” she adds. Now, try out one of these fat-burning smoothie recipes that nutritionists always drink.

Granola can be a good snack. Not all options are created equally, though. Look for granolas that are lower in sugar and higher in protein.

“Most on the shelf contain extra sugar and are high in calories, which can sabotage your weight loss journey,” Michalczyk says. “Plus, the serving size is often way smaller than the portion that we actually eat,” she adds.

Don’t be fooled by the fact that diet soda contains no calories. Research has tied diet soda consumption to weight gain, where individuals who drink diet soda were more likely to have high blood pressure and high blood sugar than non-drinkers.

Most pre-packaged desserts are simply high in calories.

“I say make a treat at home where you can use healthier ingredients and less sugar when trying to lose weight while keeping calories in check,” Michalczyk says.

When in doubt, go for the homemade route!

While you may enjoy some dried mango or dates on occasion, dried fruit is actually super high in sugar. Since it tastes so good when you dig into the bag, it’s also hard to stick to a serving size.

Think of trail mix, for example. If you’re not careful, you could easily find yourself eating up to three servings at once! Instead, eat dried fruit sparingly, and always try to go for fresh fruit instead.

You may think fat-free dressing is healthier than putting a thick and creamy or oil-based option on your salad. Oftentimes, fat-free dressing is higher in sugar in order to compensate for the lack of fat—and it won’t help fill you up, Harris-Pincus says. Either a drizzle of olive oil and lemon or a thicker, avocado- or Greek yogurt-based dressing is actually better for you.

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When you want to slim down, targeting belly fat can prove particularly challenging. According to the Harvard Medical School, you have to deal with not only one, but two varieties of fat when you focus on trimming down your middle. A good majority of the fat around your stomach consists of subcutaneous fat, the type of fat that feels jiggly and soft when you touch your belly. The remaining portion consists of visceral fat, and lines your vital organs. This latter type of fat can prove particularly hard to deal with, and an abundance of it may lead to conditions like dementia and a slew of cancer.

Taking aim at your belly fat not only keeps you feeling in shape, but it can also reduce inflammation by ridding your waist of visceral fat. Removing this weight is easier said than done, but luckily, keeping track of what you eat can prove indispensable when it comes to slimming down in this region. Like many other areas in the grocery store, navigating the freezer aisle takes a keen eye when you need to steer clear of certain items that can quickly add up around your midsection.

We consulted a slew of dietitians to figure out which frozen foods ranked as the most problematic around. Anyone that wants to avoid gaining visceral fat should limit these items while trying one of these Surefire Ways to Lose Visceral Fat.

Microwavable pizza pockets and their microwavable meal pocket cousins rank as some of the worst frozen items out there that build up fat around your gut.

“These conveniently packaged, and relatively tasty, pockets have been long used to meet the quick meal needs of many households,” says Trista Best, RD at Balance One Supplements. “Once it became clear to most consumers that their fat and sodium content, not to mention calories, have been wreaking havoc on their health for years the manufacturer suddenly released a lean version. Once again, their popularity increased and the variety offered became so extensive anyone could find their own personal preference.”

“Frozen pockets offer little in the way of essential nutrients like vitamins and minerals and are significantly dense in calories and fat,” Best continues. “You may be better off to prepare your own pockets, made with eggs, whole-grain wraps, and lots of veggies to be frozen and easily accessed. This is superior over-relying on those that are dangerously high in sodium and will leave you feeling hungry shortly after due to their refined carbohydrate content.”

“Frozen pizza is a staple in many households for its convenience and ability to please most everyone at the dinner table,” Best says. “Unfortunately, there are many characteristics of frozen pizza that make it unhealthy and a contributor to belly fat, among other serious health concerns. The refined carbohydrates, saturated fat, and sodium are all concerns separately, but considering frozen pizza is high in all three makes it something to consume on a rare occurrence.”

“The refined carbohydrates will be used quickly by the body and the saturated fat and source of other calories will be stored as fat around the waist,” says Best. “The sodium content of frozen pizza exacerbates inflammation and water retention, both of which can hinder weight loss, especially around the belly. Not only are the nutrients in pizza concerning, but the lack of beneficial nutrients should be noted as well. Frozen pizza contains little to no vitamins and minerals which make this meal calorie-dense, a food type that is most to blame for stomach fat.”

Sometimes you just can’t fight a craving or you don’t have the time to make dinner. When in doubt, grab one of the 25 Best Healthy Frozen Pizza Pies, According to Dietitians.

You may have heard about how ice cream merely consists of empty calories, but as it turns out, it can effectively pack on fat around your abdomen.

“We all love ice cream, but it is full of calories, fat, and added sugar which can increase belly fat and lead to weight gain,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and a member of our medical expert board. “Yes, it’s ok to indulge every now and then, but stick with a 1/2 cup portion.”

Even if you plan to diet, don’t assume you have to go forever without a scoop or three of ice cream. Just make sure one of your ice creams comes from the 13 Best Brand Name Ice Creams for Weight Loss for a good time.

When you feel like staying in and staying warm, nothing sounds better than a hot bowl of soup. Making a soup from scratch can take hours, but luckily, frozen noodle soups can tempt anyone who wants a quick, warm bite. Unfortunately, these frozen meals seriously contribute to fat development around your belly.

“These are full of sodium which can increase belly bloat and the noodles contain refined grains which may increase belly fat,” says Young. “A better option would be a high-fiber, low-sodium vegetable, split pea, or bean soup.”

“Instead of having real fruits, these mixes are full of sugars, gums, flavorings, and additives,” says Harland Adkins, RD at Fast Food Menu Prices. “It is better to shop for unsweetened, whole fruits, protein powder, and milk so you can start off your day in a healthy way.”

Don’t assume you have to rely on frozen smoothie bases to begin with. Ditch these frozen products for one of The 25 Best-Ever Weight Loss Smoothies and never have to worry about added sugars or gums ever again.6254a4d1642c605c54bf1cab17d50f1e

Just like frozen noodle soups, frozen pasta can undo all of your hard work when it comes to reducing belly fat. These items come loaded with unnecessary nutrients and in the big picture, might just add on a few extra pounds around your waist.

“Frozen pasta is full of sodium and fat, which is detrimental for your health in the long term,” says Adkins. “Instead, boil your own pasta so you can control what to put in it.“

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When people believe age-related weight gain is inevitable, they tend to turn to comfort food, which often leads them to turn that belief into reality, according to a new report in the International Journal of Environmental Research.

Researchers interviewed eight men between the ages of 35 and 58, asking about their relationships with food and diet, as well as their thoughts on why they may have gained weight. They were also asked whether they were concerned about their health, if they’d made previous attempts to lose weight, and how they felt about being overweight or having obesity.

Related: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

These discussions often revealed discouragement about their weight and a loss of self-esteem, especially if they’d been a lower weight when younger. This attitude caused many to turn toward high-calorie comfort food, which caused even more weight gain. However, that wasn’t the only habit that proved problematic, according to the study’s lead author Mark Cortnage, PhD, senior lecturer at Anglia Ruskin University in the U.K.

“Although they often mentioned comfort eating, participants also showed poor awareness of other factors that cause weight gain,” he says in a statement. “Many men would benefit from an education around food, such as food selection, integration of diet, and sustainable weight management practices, as a way to develop a more complete understanding of the relationships between food and lifestyle.”

Although the recent study focused only on men, many women also tend to believe that weight gain is inevitable when aging, and that might cause them to turn toward comfort food as well, even though research suggests that metabolism stays steadier for much longer than previously thought.

The study was also limited by its small sample size, but this perception tends to be widespread, according to trainer Ronnie Lubischer, CSCS, who often works with older adults.

“What I see most is sheer mental frustration and a feeling that they’re personally failing if weight begins to creep on as they get older,” he tells Eat This, Not That! “Instead of feeling discouraged, a better approach is to see this time as an opportunity to reset your health, including your eating habits, to support yourself for decades to come. That’s more important than focusing only on weight loss.”

In addition to a different mindset, Lubischer suggests men and women do strength training to build muscle mass, focus on sleep quality, and reduce stress since feeling overwhelmed has been associated with increased accumulation of belly fat.6254a4d1642c605c54bf1cab17d50f1e

He also advises talking to a dietitian who can help you develop the best strategy for healthy eating. Most of all, remember that even if you don’t lose weight, changing your body composition can go a long way toward better health, which means increasing your muscle mass and lowering body fat—even if the number on the scale doesn’t budge.

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When it comes to burning off the pounds, trying to trim some weight off of your midsection can feel particularly daunting. While this region seems extra difficult to tone, focusing on getting rid of stomach fat can do wonders in the long run.

According to The Mayo Clinic, some stomach fat lies just below the surface but also wraps around your internal organs in the form of visceral fat. This particular anatomical feature does more harm than just looking unseemly—visceral fat can lead to heart disease, breathing problems, and raises the likelihood of premature death.

Focusing on toning this region and losing some visceral fat around your midsection keeps serious issues in check, and what you eat plays a huge role. By keeping tabs on the worst eating habits and avoiding these patterns, you can start to expect some considerable progress when you want to shape up your stomach. Here are the habits to avoid, and for more ways to lose belly fat, check out our list of Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

A side of chips sounds delicious with any meal, but when you eat too many of these fried spuds, you can expect to see some significant weight gain, including around your middle. According to a study published in the New England Journal of Medicine, participants who saw a significant amount of weight gain over a four-year period ate considerable amounts of potato chips.

By cutting out the fried potatoes, you can take a big step towards cutting out excess fat from your diet and decreasing your belly fat. Knowing which chips to reach for can make a big difference in your weight loss journey. By selecting one of the 11 Best Healthy Chips for Weight Loss, you can indulge without guilt as you try to trim down your belly fat.

Everyone has heard that you need to keep an eye on how much sugar you eat, but this piece of advice is easier said than done. A study retrieved from BMC Public Health linked the consumption of white bread directly with obesity, and another article from The Journal of Food Science Technology found that those who eat too many cookies and pastries with high amounts of trans fat also packed on a few extra pounds.

Anyone who includes too many refined carbohydrates in their daily diet might see some extra consequences around their waistline.

Not every bad eating habit has to center around what you eat. Sometimes the speed at which you eat your meals ends up translating to a more robust midsection. Overeating can cause excess weight buildup, and the speed at which you eat determines how much food you end up putting in your body.

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

Eating too fast can accidentally pack on some extra stomach fat, but eating too late may also make matters worse. By controlling when you eat your final meal, you can help manage hunger and keep cravings in check, per The Obesity Society. Earlier dinner times helped participants in a study avoid eating until the next morning. By eating too late, you could end up packing more calories into your daily eating plan than you may have intended and adding on some belly fat in the process.

While eating dinner too late can accidentally pack on a few unwanted pounds around your middle, skipping the first meal of the day can lead to similar consequences. Research from the American Journal of Epidemiology indicates that “consuming fewer calories in the morning or skipping breakfast could contribute to the development of obesity.” The reasoning for this phenomenon may lie in your insulin levels.

When you skip breakfast, your insulin has the potential to rise, causing a chain reaction that leads to your body inadvertently storing more fat. By digging into a solid meal in the morning, you can stave off these effects and help burn off some excess stomach fat in the process. Your insulin might spike when you skip breakfast, but you can also expect a ton of other side effects. Make sure to check out 21 Things That Happen to Your Body When You Skip Breakfast and reconsider getting this meal back into regular rotation.

When you eat at home, you can comfortably cater your meals to your taste and nutritional goals. Eating out at restaurants too often has the potential to undo your hard work.6254a4d1642c605c54bf1cab17d50f1e

According to a study found in Nutrition Reviews, going out for meals too often has a direct tie to weight gain and some experts have found that eating out directly leads to overconsuming. While more research is needed to be done, it may be best to save dining out for those special occasions instead.

At the end of the day, overeating leads to some of the most pronounced amounts of stomach fat. According to The Mayo Clinic, portion sizes matter when trying to keep off excess fat around your middle. To keep this habit in check, you can opt to share your meals with another or use one of 5 Ways to Stop Overeating Right Now and curb this dangerous habit.

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