1. Cut Back on Sugar

Sugar has fructose, which has been linked to diseases like obesity, Type 2 diabetes, and heart disease. There have also been studies showing a connection between high sugar intake and greater abdominal fat.

2. Avoid Fruit Juice, Sodas, and Other Hidden Sugary Products

Fruit juices may seem healthy, but even natural “healthy” sugars can lead to gains in belly fat. The trap many people fall into is calorie counting only and not watching sugar intake.

3. Increase Protein Consumption

Protein builds muscle and boosts metabolism, which can help you reduce fat all-around. Some studies show that people with higher-protein diets have less abdominal fat than those with lower-protein diets.

4. Get More Sleep

It goes without saying that when you’re asleep, you can’t be eating. Also, sleep provides nutrition for your brain, so when you deprive it, it will crave other forms of sustaining itself, such as fatty foods. Sleep deprivation also hampers your metabolism, which can make it very difficult to lose that extra fat.

5. Cut Back on Alcohol Consumption

It’s called a “beer belly” for a reason. Alcohol has lots of sugars that can lead to visceral fat and can slow your metabolism. If you are over 50, this effect is even more pronounced. If you want to lose belly fat, cut back on the drinking.

6. Eat High Fiber Foods

Fiber — specifically soluble fiber — forms a gel that sits in your stomach and slows digestion, resulting in fullness and reduced appetite, even though the fiber itself is indigestible and does not remain in your system.

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7. More Good Fats, Fewer Trans Fats

Good fats — unsaturated fats like those you find in nuts, avocados, flaxseed, and olive oil — are actually quite healthy and can reduce your chances of heart disease and even help you lose weight. Saturated fats or trans fats — the kind you find in processed foods — have the opposite effect, adding weight and increasing your health risks.

8. Have Smaller and More Frequent Meals

Having smaller meals more often trains your metabolism into working faster and more efficiently, helping you burn off excess weight. Think of it as a fireplace. Keep throwing kindling in and it burns up right away, while if you put in a giant log it will just sit there for a long time.

9. Reduce Your Stress Levels

Stress produces hormones, such as cortisol, that can interfere with weight loss. Make efforts to reduce stress wherever you can.

10. Keep Track of What You Eat

Our memories aren’t always reliable when it comes to tracking our eating. Write everything down, including when you “cheat,” so you’ll have an honest assessment of how you are eating. For more tips on loosing belly fat or to get started on a natural, effective weight loss and fitness program for all ages, check out the Excellence In Fitness blog