Overweight does not necessarily equal unhealthy.
There are actually plenty of overweight people who are in excellent health (1).
Conversely, many normal weight people have the metabolic problems associated with obesity (2).
That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it’s more of a cosmetic problem).
It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3).
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
Don’t eat sugar and avoid sugar-sweetened drinks
Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health (4).
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount (5).
When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat (6).
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7).
Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (8).
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (9, 10).
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving (11).
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.