Abdominal fat is visceral, meaning it is deeply buried within the abdominal cavity and packed around your internal organs. It doesn't just sit there -- it is "active" fat that can produce hormones and release harmful substances. Belly fat puts you at risk of metabolic syndrome, Type 2 diabetes, high blood pressure, heart disease, stroke, dementia, liver disease, colorectal cancer, sleep apnea and gallbladder problems. The best way to avoid or get rid of belly fat is to maintain a diet that is low calorie, full of nutrients and one that you can maintain for the long-term. Avoid processed and fast food, sugar drinks, fried and fatty foods as well as alcohol.
Fatty, Processed Food
High levels of fat in the foods you eat make it easier for your body to store fat. Especially dangerous are foods that contain saturated and trans fats. You'll find saturated fat in high amounts in foods from animals, including beef, veal, lamb, pork and any of the fat attached to that meat. In addition, dairy products such as butter, cream, milk, cheese and any other product with whole milk as its base. Some plant foods contain saturated fat too, including coconut and palm oils.
Trans fat is worse. It's used in many processed foods. Fried foods such as french fries and doughnuts, and baked goods such as pastries, pie crusts, biscuits, pizza dough, cookies, crackers, stick margarine and shortening, contain trans fats. Food manufacturers produce it to make fats stiffer and add texture and flavor. Look for terms such as "partially hydrogenated oil" and "trans fatty acids" on the ingredient list to identify products with trans fat.
High-fructose Corn Syrup
High-fructose corn syrup is a controversial food and drink additive. Food processors like it because it's very sweet and inexpensive, but scientists have found links between HFCS and abdominal obesity. Some research says your brain won't properly process it and then won't shut off your appetite, so you overeat. The Endocrine Society says HFCS promotes visceral fat, and in children, it makes fat cells more mature and their bodies more insulin resistant. Two reports in the "Journal of Clinical Investigation" say foods sweetened with fructose promote the buildup of fat in the abs as well as fat production by the liver. HFCS is ubiquitous. It might be easier to list foods that don't contain the substance. Watch out for soda and sugary drinks, some breads, cereals, condiments, salad dressings, packaged foods --- canned and frozen included, diet foods, cookies, cakes, yogurts and even cough syrups. Reading nutrition labels is essential because HFCS also has preservative qualities, so it is sometimes found in the most unlikely of foods.
Caffeinated Foods
Although caffeine may give a little boost to your immune system and promote weight loss, it can also increase your belly fat by promoting the release of stress hormones adrenaline and cortisol. Cortisol in particular can relocate fat from another part of your body and deposit it in your abs. Too much caffeine can also induce hypoglycemia, which will make you ravenous. Coffee, tea, colas, energy drinks, as well as some chocolates, puddings and many dessert snacks contain caffeine.
Alcohol
According to MayoClinic.com, drinking too much alcohol can cause you to gain belly fat, casually known as the "beer belly." Part of the reason for this is the alcohol comes with excessive calories, which are stored as fat by your body. Alcohol may also perk up your appetite.
References
- Journal of Clinical Investigation: Dietary Sugars: A Fat Difference
- Journal of Clinical Investigation: Consuming Fructose-Sweetened Beverages Increases Visceral Adiposity and Lipids
- American Journal of Clinical Nutrition: Mediterranean Diet Improves Endothelial Function in Subjects with Abdominal Obesity
- International Journal of Behavioral Nutrition and Physical Activity: Takeaway Food Consumption and Abdominal Obesity
- Harvard Medical School: Abdominal Fat and What to Do about It
- Harvard Women's Health Watch: Taking Aim at Belly Fat
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