Do you have too much belly fat?
✅ Now, how to know if you have too much of belly fat? There is a straightforward way to do it. Get a measuring tape and put it around your waist.
Did it? Now you can check your girth. Keep in mind that you should do it while you are in a standing position, not sitting. Ok? It will be easier if you start and finish at your belly button that will give you measurements that are more precise.
Now, if you are a woman and your waist size is less than 35 inches – relax – everything is fine. However, if it is more than 35 inches then you definitely should consider this diet, the secret of which we are going to reveal very soon.
And if you are a man, then the waist size less than 40 inches sounds pretty ok, while more than 40 inches should alarm you and the diet would be a good way out.
1. ✅ Sugary Foods and Beverages
Many people take in more sugar every day than they realize.
High-sugar foods include cakes and candies, along with so-called “healthier” choices like muffins and frozen yogurt. Soda, flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages.
Observational studies have shown a link between high sugar intake and excess belly fat. This may be largely due to the high fructose content of added sugars.
Both regular sugar and high-fructose corn syrup are high in fructose. Regular sugar has 50% fructose and high-fructose corn syrup has 55% fructose.
In a controlled 10-week study, overweight and obese people who consumed 25% of calories as fructose-sweetened beverages on a weight-maintaining diet experienced a decrease in insulin sensitivity and an increase in belly fat (6Trusted Source).
A second study reported a reduction in fat burning and metabolic rate among people who followed a similar high-fructose diet.
Although too much sugar in any form may lead to weight gain, sugar-sweetened beverages may be especially problematic. Sodas and other sweet drinks make it easy to consume large doses of sugar in a very short period of time.
What’s more, studies have shown that liquid calories don’t have the same effects on appetite as calories from solid foods. When you drink your calories, it doesn’t make you feel full so you don’t compensate by eating less of other foods instead.
Frequently consuming foods and beverages high in sugar or high-fructose corn syrup may cause belly fat gain.
2. ✅ Alcohol
Alcohol can have both healthful and harmful effects.
When consumed in moderate amounts, especially as red wine, it may lower your risk of heart attacks and strokes.
However, high alcohol intake may lead to inflammation, liver disease and other health problems.
Some studies have shown that alcohol suppresses fat burning and that excess calories from alcohol are partly stored as belly fat — hence the term “beer belly”.
Studies have linked high alcohol intake to weight gain around the middle. One study found that men who consumed more than three drinks per day were 80% more likely to have excess belly fat than men who consumed less alcohol.
The quantity of alcohol consumed within a 24-hour period also appears to play a role.
In another study, daily drinkers who consumed less than one drink per day tended to have the least abdominal fat, while those who drank less often but consumed four or more drinks on “drinking days” were most likely to have excess belly fat.
BOTTOM LINE: Heavy alcohol consumption increases risk of several diseases and is linked to excess belly fat.
3. ✅ Trans Fats
Trans fats are the unhealthiest fats on the planet.
They’re created by adding hydrogen to unsaturated fats in order to make them more stable.
Trans fats are often used to extend the shelf lives of packaged foods, such as muffins, baking mixes and crackers.
Trans fats have been shown to cause inflammation. This can lead to insulin resistance, heart disease and various other diseases.
There are also some animal studies suggesting that diets containing trans fats may cause excess belly fat.
At the end of a 6-year study, monkeys fed an 8% trans fat diet gained weight and had 33% more abdominal fat than monkeys fed an 8% monounsaturated fat diet, despite both groups receiving just enough calories to maintain their weight.
BOTTOM LINE: Trans fats increase inflammation that may drive insulin resistance and the accumulation of belly fat.