Excess belly fat may be more than simply an aesthetic issue; it may pose chronic health risks including diabetes, some cancers or heart disease. One of the main perpetrators is living a sedentary lifestyle. Physical activity is necessary to prevent and remove body fat. However, a clean diet is also a crucial part of keeping belly fat at bay. You should consume certain foods sparingly, or eliminate them, if you want to reduce your belly fat. Consult your doctor before starting a new diet or exercise program.
Saturated Fats
Foods that contain too many saturated fats not only heighten your risk of heart disease and high cholesterol, but they also contribute to a larger waistline. This is especially true if you have an apple-shaped figure, or you tend to store most of your fat around your midsection. Avoid foods like red meat, lard, cream, margarine, butter, bacon and whole-fat dairy products.
Trans Fats
Trans fats promote visceral fat storage, as these artificial fats add many calories to foods. Often, restaurant-prepared foods, donuts, cookies, pastries, popcorn, crackers, fries and chips contain trans fats. Not only do these fats promote a larger belly, but they also increase the risk of diabetes, elevated blood sugar levels and arterial plaque buildup.
High Fructose Corn Syrup
According to Princeton University research, high fructose corn syrup may promote weight gain around the waistline -- more so than other artificial sweeteners. This is prevalent in many popular foods and drinks in the Western diet. Ketchup, mayonnaise, cereals and sodas all contain this sweetener.
Alcohol
Alcoholic beverages have a relaxing effect on the body. Drinking in moderation may help reduce cortisol, a hormone that promotes belly fat -- but excessive drinking is another issue. Those who drink at least four or more drinks in one sitting are more likely to gain belly flab than those who regularly drink small amounts.
Fast Food
Regular fast food consumption can have a detrimental effect on your waistline. According to research done at UC Berkeley, people who live near fast food restaurants are more likely to become obese than those who do not. Most fast foods have been cooked in hydrogenated oils and have preservatives added for flavor and shelf life. Avoid eating fast food both for belly-fat prevention and to prevent heart and cholesterol problems.
References
- Princeton University: A Sweet Problem -- Princeton Researchers Find that High-Fructose Corn Syrup Prompts Considerably More Weight Gain
- "The New York Times"; The Claim -- Calories From Alcohol Go to Your Midsection; Anahad O'Connor; December 2007
- UC Berkeley: The Effect of Fast Food Restaurants on Obesity
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