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We include items we believe are beneficial for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.Losing abdominal fat, or belly fat, is a typical weight-loss goal. Stomach fat is an especially harmful type. Research suggests strong links with illness like type 2 diabetes and heart problem ().

You can determine your stomach fat by determining the area around your waist with a measuring tape. Measures of above 40 inches (102 cm) in guys and 35 inches (88 cm) in ladies are referred to as stomach obesity (2). Specific weight loss strategies can target the fat in the tummy area more than other areas of the body.

1. Prevent sugar and sugar-sweetened beverages, Foods with included sugars are bad for your health. Eating a lot of these kinds of food can cause weight gain. Studies reveal that sugarcoated has distinctively damaging effects on metabolic health (). Many research studies have shown that excess sugar, mostly due to the big quantities of fructose, can result in fat developing around your abdominal area and liver (6).

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When you consume a great deal of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (, 5). Some think that this is the primary process behind sugar's damaging effects on health. It increases stomach fat and liver fat, which causes insulin resistance and various metabolic issues ().

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The brain doesn't seem to sign up liquid calories in the exact same method as solid calories, so when you drink sugar-sweetened beverages, you wind up consuming more total calories (, ). A research study observed that children were 60% most likely to develop weight problems with each additional everyday serving of sugar-sweetened drinks (10).

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This consists of sugar-sweetened drinks, sugary sodas, fruit juices, and different high sugar sports drinks. Read the labels to make sure products do not consist of refined sugars. Even foods marketed as natural food can contain significant quantities of sugar. Keep in  View Details  that none of this uses to entire fruit, which are incredibly healthy and have lots of fiber that alleviates the unfavorable impacts of fructose.