How sugar causes belly fat and how to fix it


Sugar is linked to central obesity. After a sugary meal, insulin helps sugar enter cells. Sugar is deposited as waist fat because the body can only consume so much.

It's important to read food labels

Check labels before eating: Sugars may be added to non-sweet products. Avoid items with high fructose corn syrup, sucrose, glucose, and fructose.

Choose only whole foods

Replace processed foods with fresh vegetables, whole grains, lean proteins, and healthy fats. These meals have less sugar and more fiber, making them filling.

Reduce sugary beverages

Limit soda, sports drinks, and sweetened teas. Water, unsweetened tea, and soda are best.


Replace sugary snacks

Instead of eating sweet treats like cookies and candy, try snacking on raw veggies, nuts, and seeds.

Watch your serving sizes

too much of anything, including healthy meals, may cause belly fat. Be mindful of how much you eat and stop before you feel full.

Sugar alternatives in moderation

Stevia, sucralose, and aspartame may help you cut sugar, but only sometimes. Artificial sweeteners may impair blood sugar control.


Cutting less on sweets and increasing your health in general may help you shed some abdominal fat over time.

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