8 Foods You Must Avoid for Weight Loss, According to a Fitness Coach

People often want to lose weight but get confused about which foods to avoid. To clear things up, a fitness coach recently shared a list of 8 foods that can make weight loss harder. These are foods that spike cravings, add hidden calories, or make you feel hungrier sooner. Avoiding these can help you stay in a calorie deficit and lose fat more effectively. Read ahead to know about the 8 foods, mentioned by Amaka, a certified nutritionist, you should steer clear of if weight loss is your goal.

8 Foods to Avoid for Weight Loss

 

 

 

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Sugary Drinks

Fluid food such as soda, flavoured juice, and energy drinks contain sugar and a lot of calories without satisfying your stomach. Such empty calories are a quick way to gain fat.

Baked Goods Pastries

Doughnuts, croissants, cakes and cookies are primarily sugar, white flour and bad fats primarily. They induce sugar surges and drops, which raise appetites and desires.

Deep-Fried Foods

The amount of oil that is absorbed by French fries, fried chicken, and onion rings is quite high, thus, the calories contained in these types of food are considerable. Losing weight may be hard even with a rare fried food in it.

Refined Carbs and White Bread

White bread, pasta, and bakery buns raise energy levels, but spike and drop fast. These processed carbs have less fibre and cause you to get hungry really quickly after consuming them. Better choices are those made of whole grains.

Sugary desserts, Ice Cream

Sugar and fat teamed up to make it very easy to take in excess. Sweet desserts do not satiate hunger as well and may result in exceeding the amount of calories consumed.

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Processed Meats

Pork products such as bacon, sausages, and hot dogs have lots of salt, preservatives, and unhealthy fats. These contribute many calories and can lead to gaining fat.

Granola and Pastries

Certain snacks and sweets, such as granola and pastry-like snacks, usually consist of some obscure sugars and bad oils that do not contain many calories, with decreased fullness.

Protein Bars With Added Sugars

Other protein bars contain a lot of sugar and little fibre. They may make people bloated and give them cravings instead of satiating their hunger correctly.

Why Avoid These Foods?

These foods cause quick spikes and drops in blood sugar, which can make you feel hungrier faster. They also tend to be calorie-dense but low in nutrients, making it harder to stick to a calorie deficit. Plus, many contain unhealthy fats and additives that can slow down your weight loss progress. Choosing whole foods like vegetables, lean proteins, and healthy fats helps keep hunger in check and supports fat loss.

Tips to Stay on Track

• Drink water or unsweetened teas instead of sugary beverages.
• Opt for whole fruits rather than fruit juices or sugary snacks.
• Choose whole-grain breads and pastas over refined ones.
• Limit fried food and try baking or air frying instead.
• Check labels on packaged foods to avoid added sugars.

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Takeaway

Losing weight isn’t just about eating less; it’s about eating smarter. Avoiding sugary drinks, refined carbs, fried foods, and processed snacks helps you control hunger and calories. Focus on nutrient-rich whole foods that keep you full and energised. Small changes like swapping white bread for whole grains or avoiding soda can make a big difference in your weight loss journey.