When you cut belly fat, you're also cutting your risk of heart disease, insulin resistance, diabetes and certain cancers. That's because belly fat is different than the fat on your hips or thighs -- it's a metabolically active fat that interferes with liver function, hindering insulin and cholesterol processing. To trim your waistline, get regular exercise, control stress and avoid foods that cause belly fat to accumulate.
Refined Grains
Refined grains are one of the worst foods to eat if you want to lose belly fat. In 2010, researchers at Tufts University discovered that adults who ate at least three servings of whole grains each day had 10 percent less belly fat than those who ate refined grains. Replace refined-grain foods, such as white bread and white rice, with whole grain foods like whole wheat bread and brown rice.
Sugary Soft Drinks
Cola and other sugary soft drinks are sweetened with high-fructose corn syrup, or HFCS, one of the worst things for belly fat. HFCS is a man-made sweetener that causes an abnormal amount of weight gain, especially in the belly, according to a 2010 study at Princeton University that analyzed the effects of HFCS on lab animals. HFCS isn't just found in sugary beverages; it's also in many food items, such as ketchup, mayonnaise, bread, yogurt, jam and some fruit juice. Read labels to eradicate HFCS from your diet and cut belly fat.
Trans Fat
If you want to cut belly fat, avoid trans fat, an industrially produced fat also known as partially hydrogenated vegetable oil. Trans fat causes excessive weight gain that has an affinity for your belly even when calorie intake is controlled. It also increases your risk of heart disease. Trans fats are commonly found in fried foods, fast foods, commercially made baked goods, snack foods, crackers, and some margarine and restaurant foods. Food manufacturers must list trans fat on labels, but the restaurant industry is not held accountable.
Low-Fiber Foods
Eating a low-fiber diet won't budge your belly fat, but getting several servings of foods high in soluble fiber each day will. Researchers at Wake Forest Baptist Medical Center found that people who ate soluble fiber from foods like fruits, vegetables and beans had less belly fat. They also discovered that for each 10-gram increase in soluble fiber per day, belly fat was reduced by almost 4 percent over five years. To get 10 g of soluble fiber, eat a half-cup of pinto beans, 1 cup of green peas and two small apples.
References
- Princeton University; A Sweet Problem: Researchers Find That High-Fructose Corn Syrup Prompts Considerable More Weight Gain; Hilary Parker; March 22, 2010
- ScienceDaily: Trans Fat Leads To Weight Gain Even On Same Total Calories, Animal Study Shows; June 19, 2006
- ScienceDaily; Eating Mostly Whole Grains, Few Refined Grains Linked to Lower Body Fat; Oct. 20, 2010
- AARP; How to Lose Your Spare Tire; Holly St. Lifer; July 2007
- MedlinePlus; Soluble Fiber Appears Key to Trimming 'Bad Fat'; Mary Elizabeth Dallas; July 1, 2011
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