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8.Reduce carb intake, especially refined carbs.

For losing weight, it can be beneficial to reduce your carb intake.

Low-carb diets can cause belly fat loss in overweight people and people at risk of type 2 diabetes ( 31Trusted Source, 32Trusted Source, 33Trusted Source).

It doesn’t mean you have to eat a low-carb diet. Research suggests that replacing refined carbohydrates with unprocessed starchy carbohydrates may increase metabolic health and decrease belly fat ( 35Trusted Source, 36Trusted Source).

The Framingham Heart Study found that people who ate whole grains were 17% less likely than those who ate a diet high in refined grains (36 Trusted Source).

SUMMARY

Excessive belly fat is linked to a high intake of refined carbohydrates. Reduce your carb intake and replace refined carbs with whole grains, legumes, and vegetables.

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