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When it comes to burning off the pounds, trying to reduce the weight in your midsection can seem particularly daunting. Although this area seems very 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 sits just below the surface but also wraps around your internal organs as visceral fat. This particular anatomical feature does more harm than just an unseemly appearance – visceral fat can lead to heart disease, respiratory problems and increases the risk of premature death.

Focusing on toning this area and losing visceral fat around your midsection helps control serious issues, and what you eat plays a huge role. By keeping an eye out for the worst eating habits and avoiding these patterns, you can start to expect tremendous progress when it comes to shaping 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 belly fat as you age, dietitians say.


A side of fries looks delicious with any meal, but when you eat too many of these fries, you can expect to see significant weight gain, including around your waist. According to a study published in the New England Journal of Medicineparticipants who saw significant weight gain over a four-year period ate considerable amounts of potato chips.

By cutting out fried potatoes, you can go a long way toward eliminating excess fat from your diet and reducing belly fat. Knowing which chips to choose 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 guilt-free in trying to reduce your belly fat.

Everyone has heard that you need to watch the amount of sugar you eat, but this advice is easier said than done. A study taken from BMC Public Health established a direct link between the consumption of white bread and obesity, and another article by The Journal of Food Science Technology found that those who ate too many cookies and pastries containing high amounts of trans fat also put on a few extra pounds.

Anyone who includes too many refined carbs in their daily diet could see additional consequences around their waistline.

eat fast

Not all bad eating habits have to be centered around what you eat. Sometimes the speed at which you eat your meals ends up translating into a sturdier midsection. Overeating can lead to excess weight gain, and the rate at which you eat determines how much food you end up ingesting into your body.

According to a study found in the Journal of the American Dietetic Association, one study found that those who ate more slowly felt fuller than those who ate faster. Current research indicates that eating slower can help you eat less. Next time you dine out, avoid rushing and adopt mindful eating habits instead.

man eating leftover pizza as a late night snack

Eating too fast can accidentally put on extra belly fat, but eating too late can also make it worse. By controlling when you eat your last meal, you can help manage hunger and control cravings, for example. The obesity society. Earlier dinner times helped participants in one study avoid eating until the next morning. By eating too late, you could end up piling more calories into your daily diet than intended and adding belly fat in the process.

Displeased young woman does not want to have breakfast

While eating out too late can accidentally pile on a few unwanted pounds around your waist, skipping the first meal of the day can have 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 reason for this may lie in your insulin levels.

When you skip breakfast, your insulin can spike, causing a chain reaction that leads your body to inadvertently store more fat. By eating a solid meal in the morning, you can avoid these effects and help burn excess stomach fat in the process. Your insulin may spike when you skip breakfast, but you can expect a ton of other side effects as well. Be sure to check out 21 Things That Happen To Your Body When You Skip Breakfast and reconsider putting this meal back into a regular rotation.

burger and fries restaurant

When you eat at home, you can comfortably tailor your meals to your tastes and nutritional goals. Eating out too often has the potential to undo your hard work.

According to a study found in Nutrition advice, going out for meals too often has a direct link to weight gain and some experts have found that eating out leads directly to overeating. Although more research is needed, it may be best to book restaurant meals for these special occasions.

eat alone

At the end of the day, overeating results in some of the most pronounced amounts of belly fat. According to The Mayo Clinic, portion size is important when trying to avoid excess fat around your waist. To keep this habit under control, you can choose to share your meals with another or use one of the 5 ways to stop overeating now and curb this dangerous habit.