Excess belly fat doesn’t just affect the way you look in your clothes, it may also increase your risk of health problems.

In fact, having too much fat in the belly area has been linked to insulin resistance, heart disease, and even certain types of cancer. If you want to reduce your belly fat and improve your health, you need to focus on your diet. Here’s the ultimate guide to reducing belly fat with a diet plan.

1. Cut back on added sugars

Added sugars, such as those in sodas, candy, and baked goods, are one of the main culprits behind belly fat accumulation.

These types of sugars are quickly digested and absorbed, leading to a spike in blood sugar levels and an increased storage of fat in the belly. To reduce belly fat, cut back on or eliminate your intake of added sugars.

2. Eat more fiber

Fiber is important for weight loss and belly fat reduction, as it helps you feel fuller for longer periods of time.

Fiber also slows down the digestion and absorption of carbohydrates, preventing blood sugar spikes that can lead to belly fat accumulation. Aim for at least 25-30 grams of fiber per day by including plenty of fruits, vegetables, nuts, and whole grains in your diet.

3. Choose lean protein sources

Including lean protein sources in your meals can help increase feelings of fullness and satiety, leading to a reduction in overall calorie intake. Lean protein sources include chicken, fish, beans, and tofu.

Avoid high-fat protein sources, such as fried meats and fatty cuts of beef, which can contribute to belly fat accumulation.

4. Reduce your intake of processed foods

Processed foods are often high in calories, added sugars, and unhealthy fats, all of which can contribute to belly fat accumulation.

To reduce your belly fat, focus on whole, nutrient-dense foods, such as fruits, vegetables, whole grains, and lean protein sources. Choose minimally processed foods, such as canned vegetables or frozen fruit, and avoid highly processed foods, such as frozen dinners or fast food meals.

5. Incorporate healthy fats into your diet

Healthy fats, such as those found in nuts, seeds, and fatty fish, are important for overall health and can help reduce belly fat. These fats are digested and absorbed slower than carbohydrates, leading to increased feelings of fullness and satiety.

Aim to include healthy fats in each meal, but be mindful of portion size, as fats are high in calories.

6. Stay hydrated

Drinking enough water is important for overall health and can also help reduce belly fat. Water helps flush out toxins and waste from the body, preventing bloating and water retention.

Aim to drink at least 8 cups of water per day, and avoid sugary drinks, such as soda and juice.

7. Eat more slowly

Eating too quickly can lead to overeating and contribute to belly fat accumulation. Take the time to eat each meal slowly and mindfully, savoring each bite. This can help you feel fuller faster and reduce your overall calorie intake.

8. Reduce your alcohol intake

Drinking excess amounts of alcohol has been linked to belly fat accumulation.

While moderate alcohol consumption may have some health benefits, such as reducing the risk of heart disease, excessive alcohol consumption can contribute to increased belly fat. Aim to limit your alcohol intake to no more than 1-2 drinks per day.

9. Incorporate strength training into your exercise routine

Strength training, such as weight lifting or bodyweight exercises, can help increase muscle mass and reduce belly fat. Muscle burns more calories at rest than fat, leading to increased calorie burning throughout the day.

Aim to include at least 2-3 strength training sessions per week in addition to your regular cardio exercise routine.

10. Get plenty of sleep

Lack of sleep has been linked to increased belly fat accumulation. When you don’t get enough sleep, your body produces more cortisol, a stress hormone that can increase belly fat storage.

Aim to get at least 7-8 hours of sleep per night to reduce your risk of belly fat accumulation.