Working toward reducing belly fat is an excellent daily health goal, especially since visceral fat—the deep abdominal fat surrounding your organs—is linked to various health risks. According to Harvard Medical School, visceral fat is associated with poor metabolic health and a higher risk of chronic diseases, including heart disease and diabetes. Additionally, this type of fat is linked to an increased risk of breast cancer in women. The good news is that making smarter beverage choices can help you combat stubborn belly fat effectively.
However, while it’s important to know which drinks can support weight loss, it’s equally crucial to identify the ones that could sabotage your progress. To help, we consulted Destini Moody, RDN, CSSD, LD, a registered dietitian and sports nutritionist with Garage Gym Reviews, who shares 10 popular drinks to avoid if you’re trying to lose belly fat.
Blended Coffee Drinks
Indulging in blended coffee drinks might feel like a harmless treat, but their hidden sugars and empty calories can significantly contribute to belly fat. "Frappuccinos and sugary lattes are fine for an occasional treat, but many people mistakenly think they can replace a regular cup of coffee," says Destini Moody, RDN, CSSD, LD. "While black coffee contains around five calories per serving, a 16-ounce Frappuccino delivers approximately 380 calories—that's more than a medium order of fries at McDonald's. The high sugar and saturated fat content in these drinks won’t do your waistline any favors."
Soft Drinks
Soft drinks are a prime example of beverages loaded with added sugar and empty calories, making them a major contributor to belly fat. Their high sugar content can also trigger insulin spikes, promoting fat storage around the abdomen. "Though sodas come in various flavors, they're essentially just carbonated high-fructose corn syrup," explains Destini Moody, RDN, CSSD, LD. "Sugary sodas raise your blood sugar, prompting the body to pull water from its cells to dilute it, leaving you even thirstier. This can lead to drinking more soda, and before you know it, you've consumed hundreds of empty calories, which offer no nutritional value and contribute to weight gain."
Fruit Juice
While fruit juice may appear healthy, it often concentrates the sugars without the beneficial fiber in whole fruits. This can rapidly increase blood sugar levels and sabotage your efforts to lose belly fat. "It's misleading to believe that fruit juice helps you lose weight and stay healthy because it still contains sugar," explains Moody. "The fiber that's present in whole fruits that helps keep you full and control calorie intake is not present in fruit juice and can cause you to consume a large amount of sugar and calories in a short amount of time. This can make it harder to lose belly fat."
Beer
Excess calories from alcohol can significantly contribute to fat accumulation, particularly around the midsection. With seven calories per gram, alcohol is a poor choice for those aiming to lose weight. "Beer, in particular, is high in calories due to its wheat content," explains Destini Moody, RDN, CSSD, LD. "Alcohol also alters metabolism, encouraging the body to store its calories as fat, especially in the midsection—hence the term 'beer belly.' Additionally, alcohol is inflammatory, and chronic inflammation is a major factor in the accumulation of visceral fat."
Cocktails
Cocktails are calorie-dense beverages loaded with added sugars that can quietly ramp up your calorie intake and promote belly fat storage. "While alcohol itself is a significant obstacle to weight loss, the real culprit in cocktails is often the mixers," explains Destini Moody, RDN, CSSD, LD. "Cocktails frequently include sodas, fruit juices, and syrups to enhance flavor. These mixers are packed with refined, inflammatory sugars that, when combined with alcohol, create the perfect recipe—not for enjoyment, but for visceral fat gain."
Store-Bought Smoothies
Smoothies might be a surprising addition to this list, but store-bought or overly sweetened varieties often pack far more calories than you'd expect. High in sugar and often lacking in fiber, these drinks can lead to energy crashes and weight gain. "While smoothies can include healthy ingredients like fruits and leafy greens, they’re often loaded with sugar and lack protein unless specifically added," explains Destini Moody, RDN, CSSD, LD. "This imbalance can leave you feeling hungry sooner than expected, leading to overeating later and contributing to sneaky belly fat gain."
Sports Drinks
Despite their association with athleticism, sports drinks are often high in sugar and calories. Unless you regularly engage in intense physical activity, these beverages may lead to excess calorie intake and prevent you from melting belly fat. "Sports drinks are formulated specifically to deliver athletes sugar and electrolytes quickly to fuel their intense exercise," Moody explains. "However, many people mistakenly believe drinking them during their leisure time is harmless. Sports dietitians don't even recommend that athletes have sports drinks unless they exercise for more than an hour because of the sugar content. Even though the fruity, hydrating flavors taste great, an average sports drink contains about 220 calories without any nutrients, but plenty of added sugar."
Milkshakes
The combination of high sugar content and saturated fats in milkshakes is a primary culprit behind belly fat accumulation. Moody says, "Milkshakes are typically made with full-fat ice cream, which is loaded with saturated fat. Not only can the combination of sugar and saturated fat increase the risk of heart disease, but both inflammatory compounds can quickly increase visceral fat storage in the body."
Slushies
Slushies might seem like a refreshing indulgence, but they’re typically packed with added sugars that cause insulin spikes and contribute to belly fat storage. "Slushies are essentially finely crushed ice mixed with sugar and artificial colors," explains Destini Moody, RDN, CSSD, LD. "If you’ve ever let one melt, it often turns into a syrupy liquid in a cup. Skip the excess calories (and the brain freeze) by opting for a healthier alternative."
Energy Drinks
Energy drinks may offer a quick energy boost, but their high caffeine and sugar content can contribute to belly fat over time. "Many energy drinks are loaded with added sugars and excess calories, while others rely on artificial sweeteners," explains Destini Moody, RDN, CSSD, LD. "Artificial sweeteners can trick your body into thinking it's getting sugar when it isn’t, potentially triggering cravings as your brain seeks the sugar it expected. This can lead to overeating, making it even harder to lose belly fat."