Looking to trim down and get in shape? Here are the top 10 foods to avoid to lose weight that you should stop eating right now!
It can be hard to lose weight. We often think we are doing all the right things, yet the scale won't budge.
One of the most important aspects of successful weight loss is your diet. If you're eating the wrong kinds of foods, it can sabotage your efforts.
From sugary desserts and fried snacks to refined carbs and saturated fats, there are some heavy hitters out there that you definitely want to steer clear of.
In this article, we will explore the top 10 foods to avoid to lose weight so you can shed those extra pounds and achieve lasting weight loss success.
What should I avoid eating to lose belly fat?
Before we get to our list of the top 10 foods to avoid to lose weight, I want to cover what it is about these foods that make them so bad for weight loss.
I mean sure most of us understand that pizza and ice cream are bad for getting in shape, but if you don't understand how these foods affect your body and your weight, it can be hard to keep them out of your diet.
Or maybe you don't eat that specific food, but you end up eating something similar that's just as bad for you. The more you understand about these foods, the better equipped you will be to make healthier food choices.
Here are the types of foods you should avoid eating when you're looking to lose weight:
Foods high in added sugars
The first thing you want to avoid is foods that are high in added sugar. This includes things like cakes, cookies, and candy.
Eating too much sugar can not only prevent weight loss but it adds to weight gain. Added sugars can contribute to weight gain because they provide extra calories without providing any necessary nutrients.
When we consume more calories than we burn through physical activity and normal bodily functions, the excess calories are stored as fat. Over time, this can lead to weight gain.
Recent research also backs this up. A study done in 2020 noted a correlation between a rise in obesity and overconsumption of foods with added sugar.
Foods high in refined carbs
Another type of food to avoid is refined carbs. Refined carbohydrates are foods that have had the bran and germ of the grain removed during processing. Examples include white rice, white pasta, and white bread.
Refined carbs lack important vitamins and minerals found in unrefined foods like whole wheat grains, legumes, fruits, and vegetables. These foods also contain fewer dietary fibers, which can lead to weight gain.
Research has shown that foods high in refined carbohydrates cause a larger spike in blood sugar levels, followed by a rapid drop. This causes us to feel hungry again quicker and increases our cravings for unhealthy foods.
Foods high in saturated and trans fats
Another type of food you want to steer clear of are foods high in saturated and trans fats. Foods like processed foods, fried foods, and fast foods contain high levels of saturated fats.
Trans fats are often found in margarine and other processed foods.
Eating foods that are high in saturated or trans fats can lead to an increased risk of heart disease as well as weight gain. An article from Medline Plus notes that foods high in saturated fat can cause weight gain by increasing calorie intake without providing any essential nutrients.
These foods should definitely be avoided if you want to lose weight and keep it off.
Foods high in sodium
The last type of food to avoid to lose weight is foods high in sodium. Eating foods that are high in sodium can lead to water retention, which causes an increase in body weight.
In addition, foods high in sodium can raise blood pressure and the risk of developing heart disease. Examples of foods high in sodium include processed foods such as canned soups, frozen dinners, and fast food items.
A study done in 2015 demonstrated a correlation between higher sodium content and being overweight or obese in 1,243 children and adults. The study also noted that higher salt intake levels correlated to greater body fat percentages as well.
The Top 10 Foods to Avoid to Lose Weight
Now that we better understand what types of foods to avoid to lose weight, here is a list of specific foods to stop eating so that you can reach your weight loss goals quickly and effectively.
1.) Potato Chips and Crackers
One of the first foods to avoid to lose weight are things like potato chips and crackers. Both of these foods are high in calories and unhealthy saturated fats and trans fats.
Plus, they have very little nutritional value and can be addictive due to their high fat and salt content. These foods not only make it difficult for your body to lose weight, but they are easy to overeat and can add to your daily calorie count.
2.) Sugary Drinks
The next food you want to avoid is sugary drinks. These are things like fruit juices, high-calorie coffees, sodas, and sports drinks.
These drinks make it difficult to lose weight because they are full of added sugar. They have little to no nutritional value and can lead to weight gain if consumed in excess.
3.) White Bread, pasta, and rice
Another set of foods you want to steer clear of are white bread, pasta, and rice. These foods all contain refined carbohydrates, which lack important vitamins and minerals.
They also cause spikes in blood sugar levels which can lead to increased hunger and cravings for unhealthy foods.
4.) Candy Bars
Another food to avoid is candy bars and chocolate. These foods are full of sugar, fat, and calories, yet offer almost no nutritional value.
They can also be addictive due to their high sugar content and can lead to weight gain if consumed in excess. They are another food that's difficult to eat in moderation while also making it hard for your body to lose weight.
5.) Energy and granola bars
Energy and granola bars are another food to be aware of. While they may seem like a healthy snack, many brands are loaded with sugar and other unhealthy ingredients.
Some foods that are marketed to those trying to lose weight and get in shape can often have just as much sugar in them as things like cereal or candy. It's important to read labels carefully when choosing these foods since some of them can still add up once you start looking at actual portion sizes.
6.) Baked goods
Another food that's easy to overeat and can quickly add up in calories is baked goods. This includes foods like cakes, cookies, donuts, and muffins.
These foods are full of sugar and unhealthy saturated fats which make it hard for your body to lose weight. They also often have high amounts of refined carbohydrates which cause spikes in blood sugar levels and more cravings.
Another food to be aware of is alcohol. While it can be consumed in moderation, excess intake can lead to weight gain due to its high caloric content.
In addition, alcohol lowers inhibitions and makes it easier for someone to make unhealthy dietary choices that could add more calories and interfere with weight loss goals.
8.) Ice Cream
Ice cream is another food to steer clear of when trying to lose weight. It's often loaded with sugar, fat, and calories which can quickly add up and make it difficult for your body to lose weight.
It also has little to no nutritional value, making it an unhealthy choice when trying to reach your weight loss goals.
Pizza is another food to avoid when trying to lose weight. Most commercial varieties are loaded with unhealthy saturated fats and refined carbohydrates which can make it harder for your body to shed those unwanted pounds.
Pizza is also one of those foods that can be highly addictive and is difficult to eat in moderation.
10.) Fast food
Finally, fast food is another food that you want to avoid when trying to lose weight. These foods are usually high in calories, fat, and sodium while providing little to no nutritional value.
They also often tend to be cooked in unhealthy oils that are high in saturated and trans fats which can make it difficult to stay on track with your weight loss goals.
Fast food is also very addictive due to its high fat and salt content and hinders your body from shedding those unwanted pounds.
Conclusion to The Top Foods to Avoid to Lose Weight
By avoiding these foods, you will be able to set yourself up for success as you work towards reaching your weight loss goals. Make sure to read labels carefully when shopping so that you know exactly what is in the foods you are consuming.
Focus on eating foods that are nutritious and high in fiber, protein, and healthy fats while keeping portion sizes in mind. By following these tips, you will be able to make healthy choices and reach your goals in no time! Good luck!