2. Don’t eat a lot of sugary foods and sugar-sweetened drinks
Added sugar is very unhealthy (9).
When you eat a lot of refined sugar, the liver gets overloaded with fructose and is converted into fat (12).
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 (13).
Increase belly fat might interfere with your insulin signaling pathway and a host of other metabolic pathways (14). 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 (15).
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Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving (16).
Also, consider to completely eliminating sugary drinks. This includes sugar-sweetened beverages, fruit juices, and various high-sugar sports drinks.
Note: This does not applies to whole fruits which are extremely healthy and have plenty of fiber that mitigates 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.