What should i cut out to lose weight

According to a report published in Annual Reviews , high sugar intake increases the risk of cancer by 60 percent to 95 percent. Soft drinks appear to be the most harmful. Luckily, it's never too late to change your eating habits.

Replace table sugar with stevia, unsweetened applesauce, vanilla essence or fruit purees. Beware of hidden sugars , such as those found in breakfast cereals, instant oatmeal, processed sauces, flavored yogurts and salad dressings. This sneaky ingredient is often listed under other names , such as dextrose, molasses, corn syrup solids, malt syrup or sucrose.

Ever wonder what's wrong with soda, deli meats, sports drinks or frozen milk desserts? After all, they're quite low in calories.

The problem with these foods and beverages is that they have little or no nutritional value. They contain only sugars, trans fats and harmful chemicals that can affect your health in the long run.

Energy drinks , for example, provide around calories, 40 grams of carbs including 36 grams of sugars and less than 1 gram of protein per bottle. Each gram of carbohydrates delivers 4 calories , meaning that most of the calories in these beverages come from carbs. Sugar-free options exist, but they still lack essential nutrients. A review published in The Anatolian Journal of Cardiology assessed the impact of energy drinks on body weight.

Rats who consumed either energy drinks or cola soda gained weight a lot faster compared to those fed with sweetened coffee or water.

Researchers blame the sugar in these beverages for weight gain and obesity. Other sources of empty calories include:. Fried foods are not only calorie-dense but unhealthy too. Let's take potatoes, for example. One serving of baked potatoes has calories, It also boasts large amounts of potassium, magnesium, copper, manganese, vitamin B6 and vitamin C.

A small serving of French fries , by comparison, has calories, Weight gain isn't the only reason you should cut back on your processed meat consumption. The food has also been associated with an increased risk of diabetes , cancer , and hypertension. Sodium is a big culprit here, not to mention the sugar…and calories…and fat…and everything else. These sweet treats are often oversized and come at the end of a decadent dinner out already, so they can add on almost a thousand extra calories or more!

Eating out at restaurants can be viewed as a treat, and if it's dessert you're really there for say, the place is known for their 7-layer chocolate cake , a better way to balance your meal is to pick your dessert first.

A new study found that choosing your dessert first can actually help you eat less calories overall! To balance the meal, adjust your main meal to be healthier opting for grilled fish instead of fried fish, for example, or choosing a side salad instead of French fries , and then share the dessert you really want with a partner.

Relax, we're not telling you can't enjoy the occasional glass of wine or beer, but it's no secret that overdoing it on the booze can dampen your weight-loss goals and pose risks to your health. Consuming alcohol has actually been shown to trick your body into eating more, too. In fact, the University of Liverpool found that as few as two drinks can significantly increase the amount of food we consume because it alters our perception of food and enhances how delicious they seem. Another report in the Journal of the Academy of Nutrition and Dietetics found that drinking alcohol can cause people to eat an extra calories a day.

So if you want to imbibe, be sure to take sips of water in between alcoholic drinks and try to avoid sugary cocktails.

Sweet squares and fruity puffs do nothing to keep you healthy or shrink your waist, and many cereals pack more calorie-dense sugar into one bowl than you'll find in a Boston Kreme Donut! Switch to something more filling if you want to lose weight, like overnight oats.

According to a study in the Annals of Nutrition and Metabolism , having oatmeal for breakfast results in greater fullness, less hunger, and fewer calories eaten at lunch compared to a serving of corn flakes, even though the calories for the two breakfasts are the same.

Many sodas are laced with high-fructose corn syrup HFCS. In an animal study, percent of the rats who consumed HFCS became obese, a result not seen in other diet experiments. The study also found that rats who consumed other forms of sugar gained less weight than those who were fed HFCS, even when their overall caloric intake was the same. Swap soda for water, smoothies, tea, or coffee. For some hydration inspiration, check out the detox waters for weight loss!

Read: Low-calorie doesn't necessarily mean low sugar. Most diet sodas use artificial sweeteners that give your body the same reaction to refined sugar. Artificial sweeteners have been linked to excessive long-term weight gain; a study published in the Journal of the American Geriatrics Society found that people who drank diet soda regularly had nearly three times the amount of belly fat over a 9-year period compared to those who didn't drink diet soda.

Researchers believe that drinking these no-calorie sweeteners confuses our bodies by making us expect calories that aren't there. The result is what they call "metabolic derangements" like poor insulin response and elevated glucose levels, which can lead to fat storage and a host of illnesses like metabolic syndrome, type 2 diabetes, and cardiovascular disease. Eating highly-refined, white bread should be avoided at all cost while you're working to lose belly fat.

Studies show that eating whole grains can lower visceral fat deposits in your belly, while eating refined grains leads to more. Try revamping your favorite recipes with whole wheat flour or almond flour for food that won't sabotage your waistline.

You can't eat chocolate and expect to lose belly fat, right? Dark chocolate has a whole host of benefits that actually aid in weight loss. Milk chocolate, on the other hand, is a common culprit for our expanding waistlines, with sky-high calorie counts and heaps of sugar contributing to visceral fat growth. Considering that an American Journal of Clinical Nutrition study found that the food that was associated with the highest energy density, and thus the most with weight gain, was chocolate bars, it's probably best to leave these out of your weight loss diet.

If you're a sucker for a packaged, salty kick, chances are that's part of the reason why you might be struggling to lose weight. And it's not just because salty foods are contributing to water weight. A study published in the Journal of Nutrition discovered that salt actually confuses the biological processes that tell you when you're full. This can cause you to eat more fatty foods, and over time, your body adapts or becomes less sensitive to fat, leading you to eat more to get the same feelings of fullness.

Not all soups are created equal. Especially those that are cream-based and those straight out of a can. Cream-based soups are much higher in calories and fat. And canned soups are processed goods that sneak in sodium, which causes belly bloat as well as can increase your appetite and dampen your ability to sense when you're full, which isn't helpful when you want to lose weight.

Famous syrup brands like Aunt Jemima and Mrs. Butterworth are made with two ingredients you should always avoid: health-harming, gut-expanding high fructose corn syrup and caramel coloring. High fructose corn syrup is an ingredient that has been directly linked with abdominal obesity, overall weight gain, impaired insulin sensitivity, and the drive to overeat.

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. To avoid temptation, do not stock junk food — such as chocolate, biscuits, crisps and sweet fizzy drinks — at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. Page last reviewed: 29 November Next review due: 29 November There's no denying that fries taste great, but that's because they're pieces of fried potato bathed in artery-clogging oil. They have virtually no nutritional value and, if they're a regular part of your diet, will almost certainly make losing weight very difficult — especially if you top them with ketchup and other sugary condiments.

Per a study in The American Journal of Clinical Nutrition , eating French fries more than twice a week was associated with a more than doubled risk of death. That's, in part, because they could increase the risk of future high blood pressure, diabetes, or obesity — which are known risk factors for cardiovascular disease and other health problems.

Cutting the salty side from your diet translates to less sodium and saturated fat for you, meaning weight loss will easily follow. We've already outlined why fries are no good for your waistline, especially if you're trying to slim down, so it's no surprise that potato chips, which are also packed with sodium and saturated fat, are a no-go as well.

In fact, a Harvard study published in The New England Journal of Medicine found that participants gained an average of 3. Believe it or not, the study found that the salty snack contributes to more weight gain per serving than other junk foods such as sugar-sweetened beverages. That Harvard study which found that potato chips contribute significantly to weight gain also found that processed meats — we're talking deli meats , ham, bacon, and hot dogs — can contribute to the growth of your waistline.

More specifically, the research showed that processed meat consumption is associated with nearly an extra pound of weight gain over a 4-year period. Ice cream is hard to resist, especially as temperatures get higher, but cutting it from your diet is a good move if you're looking to drop weight fast, and it's especially helpful if you tend to top your ice cream with syrups, sauces, and other sugary toppings before digging in.

That means if you keep up that habit, it could result in some pretty hefty weight gain. Next time you get a craving for something sweet, enjoy a piece of fruit or some antioxidant-rich dark chocolate. For more weight loss tips, check out this list of foods you should eat every day to drop some pounds!

With information this specific, it's nearly impossible to not hit your goal weight.