1. Don’t eat sugar and avoid sugar-sweetened drinks
Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health. Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount. When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat.
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly. Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems.
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories. Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving.
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose. The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar. If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar. Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks.
2. Eating more protein is a great long-term strategy to reduce belly fat
Man Sticking Knife Through Meat
Protein is the most important macronutrient when it comes to losing weight. It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet. Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts. There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat. Another study in Denmark showed that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years. This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for. So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet. If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
If you’re a vegetarian or vegan, then check out this article on how to increase your protein intake. Bonus tip: Consider cooking your foods in coconut oil. Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly (21, 22).
Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.