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4 Worst Foods for Back Fat, Say Dietitians

Rid these from your diet and you might see some results.

Like abdominal fat or visceral fat, back fat can sometimes creep up on you, especially when you're not realizing it. Back rolls occur when a body stores fat, which is a super common and normal thing to develop amongst the general population. As much as you may not like seeing it, this occurs more often than not, and chances are you're not alone in feeling this way.

According to Molly Hembree, MS, RD, LD, a member of our medical expert board, an intake of certain foods do not solely translate to "back fat." Back fat is developed by a combination of many habits, genetics, and a person's own body distribution/composition that would make fat appear on the back.

However, although not the main reason, there are foods that may make you more likely to gain weight if consumed in excess, including developing potential back fat. Keep reading to find out what types of foods cause weight gain. Then, check out Eating Habits Secretly Increasing Your Abdominal Fat, Say Dietitians.


breakfast pastries

"Added sugars, explicitly called out under 'total sugars' on a nutrition facts label, from candy to ice cream to pastries supply very minimal health benefit, but make a sizable contribution at four calories per gram," says Hembree.

There is an association between excess added sugar intake and weight gain and obesity. Typically speaking, a diet full of added sugar and excess calories, can lead to weight gain anywhere on your body, including your back. According to Hembree, excess added sugar is defined as 50 grams per day for most adults, so be sure to look out for any foods that contain high amounts.

Alcoholic drinks

Assortment of Mixed Drinks

Although it provides other potential benefits to your health, alcohol can be full of empty calories, which can cause fat to accumulate in the body, including in the back area. Alcoholic drinks that are calorie-dense and high in sugar can lead to excess weight gain.

"Limit your booze and try a mocktail once in a while to help reduce your risk of developing back fat.," says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, author of The First Time Mom's Pregnancy Cookbook, The 7 Ingredient Healthy Pregnancy Cookbook, and Fueling Male Fertility.

Secret Side Effects of Drinking Alcohol, Says Expert.

Refined grains

white bread

"As Americans, we eat a LOT of refined grains/carbohydrates," says Hembree.

According to Hembree, refined grains are a grain (most likely corn or wheat) that has had one or more layer(s) of their kernel removed during processing.

Foods that are refined that you may not even think of include white burger buns, traditional saltine crackers, and white rice.

"Too much refined grain and not enough whole grain compromises nutrition and leaves us feeling hungry, thus perpetuating the cycle of overeating and weight gain," says Hembree.

Fried potato chips

woman eating potato chips

Potato chips are tricky because they're easy to grab. You can never just have one, you're always finding yourself going to the bowl or opened bag because they're delicious and quick snacks. However, too many chips won't help your health.

"Fried potato chips, when consumed in excess, can cause weight gain and fat to develop in many areas of the body," says Manaker. "If you are regularly eating fried potato chips, you may notice some back fat start to appear."

Turns Out, Chips Are Even Worse for You Than We Thought 

Kayla Garritano
Kayla Garritano graduated from Hofstra University, where she majored in Journalism and double minored in Marketing and Creative Writing. Read more about Kayla