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Not all fat in your body is created equal. For example, much of the fat around your abdominal area is called visceral fat, known as the “harmful” type of fat. This is because fat is found around your vital internal organs, which can increase your risk for certain diseases.

Unfortunately, as you get older, your risk of having excess visceral fat actually increases. However, the good news is that by exercising and incorporating healthy eating habits, you can start to lose excess visceral fat around your abdominal area.

Read on to learn more about expert recommended eating habits that can help you reduce excess belly fat. And for more healthy weight loss tips, check out The 21 Best Weight Loss Tips of 2021.


According to Morgyn Clair, MS, RDN, author of Fit Healthy Momma, cutting out or reducing sugar (especially sugary drinks) is one of the best ways to lose belly fat as you age. “Studies consistently show that excess sugar leads to unwanted fat, especially fat stored in the abdomen,” she says.

A study published in the Nutrition Journal also found that regular consumption of sugary drinks was associated with an increase in the volume of abdominal fat in adults.

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Woman monitoring her calorie and food intake on the phone app

Another tip Clair has for those trying to lose belly fat as they age is to track their calories during the day. And while some people may be wary of this process, Clair says you might only need to do this for a little while to get a good idea of ​​what your body needs.

“A lot of people underestimate what they actually eat, so I suggest monitoring for at least a week so you can get a good idea of ​​your current calorie intake,” Clair explains, “and that helps indicate more. easily meals and days when your calories are too high, which contributes to excess fat storage. “

sprouted grain bread

It might be time to ditch white bread and refined carbs if you’re trying to lose weight this year. According to Elizabeth Ward, MS, RDN, co-author of The Menopause Diet, A Natural Guide to Hormones, Health, and Happiness, “eating whole grains instead of highly refined grains is associated with a lower risk of excess belly (visceral) fat.”

And if you’re wondering where to start when switching to whole grains, Ward suggests “whole grain breads, cereal, quinoa, whole wheat pasta, or popcorn.”

RELATED: A Major Effect of Consuming High Fiber Foods, According to Expert


Another habit that can help increase belly fat is one that often goes completely unnoticed by those trying to lose weight, and which consumes the majority of your calories in the evening.

“Your body processes food more easily earlier in the day because that’s when insulin is most effective, which is the hormone that moves the glucose produced by digestion into your cells for they use it for energy, “says Ward,” and as insulin gets slower and slower as the day progresses, eating a lot at the end of the day increases the chances of storing what you eat as fat in your abdominal area. “

And to find out more, check out these 108 most popular sodas ranked by toxicity.

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