1. Avoid added sugar

Food that contains added sugars is harmful to your health. Eating these foods in large amounts can cause weight gain.

Studies have shown that added sugar is harmful to metabolic health (3).

Results from several studies have shown that excess sugar, primarily due to large amounts of fructose, can cause a build-up of fat around your liver and abdomen (6).

Sugar is half fructose and half glucose. Therefore, when you eat plenty of added sugar, the liver becomes overloaded with fructose, forcing it to become fat (4), (5).

Some authorities think this is the primary process behind sugar’s toxic effects on health. It increases liver and abdominal fat, which results in insulin resistance and various metabolic problems (7).

Minimize the Mount of sugar in your diet and eliminate sugary drinks. This includes but is not limited to fruit juices, sugary sodas, sugar-sweetened beverages, and high sugar sports drinks.

Please read the product labels to ensure that they do not contain refined sugars.

2. Increase your protein intake

Protein appears to be the significant macronutrient for weight loss.

Studies have shown that protein can reduce cravings by over 60%, boost metabolism by no less than 80–100 calories daily, and reduce your daily calorie intake by 441 per day (8), (9) (10), (11).

If you aspire to lose weight, adding protein to your diet may be the significant effective change you can make.

It is important to note that protein helps you lose weight and avoid regaining weight (12).

Protein may also be effective in reducing belly fat. According to a study published in the journal Nutrition and Metabolism, people who ate more protein had less abdominal fat (13).

As much as you can, eat more high protein foods like legumes, whole eggs, fish, dairy products, and meat. These are the richest and best sources of protein for your diet.

3. Cut down on carbs

Eating fewer carbs is an effective way to lose belly fat.

Many studies support this fact. For example, when you cut carbs, your appetite decreases, and you lose weight (14).

At least 20 randomized controlled studies have shown that low-carb diets sometimes promote weight loss than low-fat diets (15), (16), (17).

Low carb diets also reduce water weights quickly, which gives people fast results. The difference is often visible on the scale within 1–2 days.

The implication is that some of the fat lost on a low-carb diet is toxic to abdominal fat.

You’re better off just avoiding refined carbs like candy, white bread, and sugar, especially if you eat plenty of protein.

4. Eat fiber-rich foods

Dietary fiber is indigestible plant matter.

Eating lots of fiber can enhance weight loss. However, what matters most is the type of fiber.

There are indications that one’s weight is mainly affected by soluble and dense fibers. These fibers bind water and form a thick gel that stays in your gut (18).

This thick gel can also slow the movement of food through your gut. As a result, it can also slow food digestion and nutrient absorption. The result is an extended feeling of fullness and reduced appetite (19).

A study review found that taking an extra 14g of fiber daily was linked to a 10% decrease in calorie intake and a 2kg (4.5 pounds) weight loss over four months (20).

The key to getting more fiber is eating plenty of plant foods, such as fruits and vegetables. Legumes are also good, as well as whole oats and other cereals.

5. Regular exercise

Exercise is one of the best factors to increase your chances of living a healthy and long life.

Exercise also helps to reduce abdominal fat.

That is not to say that doing abdominal exercises, as spot reduction — losing fat in a single spot — isn’t possible. For example, in a particular study, a 6-week training of just the abdominal muscles had no significant effect on waist circumference or fat in the abdomen (21).

Cardiovascular exercise and weight training will reduce fat across the body.

On the other hand, aerobic exercise — such as running, walking, and swimming, can promote significant reductions in abdominal fat (22), (23).

Disclaimer: Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this video or others.