2. Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.They’re found in some margarines and spreads and also often added to packaged foods.
A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10).
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat with increased belly fat gain. Whether or not you are trying to lose weight, limiting your intake of trans fat is a good idea.
3. Don’t Drink Too Much Alcohol
Alcohol can have health benefits in small amounts but is seriously harmful if you drink too much.Research suggests that too much alcohol can also make you gain belly fat.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether but limiting the amount you drink in a single day can help.
In a study in more than 2,000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank (12).
Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.