Food info from Boots WebMD

Finally remembered to bookmark the Boots WebMD page so I could put some of the info on here.

1. High fat foods aren't the worst for belly fat. The worst are alcohol (especially beer) and calorie-dense foods. Genetics, diet and lifestyle all play a role.
2. Sugary drinks and oversized portions are also bad. Alcohol however has a particular association with fat around the abdomen - the liver is working too hard burning off alcohol and then doesn't burn off the fat.
3. Salads can be bad if eaten at a place that drowns them in dressing e.g. typical crispy chicken bacon salad with Caesar dressing and a large soft drink would have around 540 calories and 35g of fat, and is worse for you than 3 hamburgers.
4. Trans-fats are the worst kinds of fats for belly fat. They can redistribute fat from other parts of the body to around the abdomen. They can be found in margarine, pastries, biscuits, crackers or fried and convenience food.
5. Green tea, blueberries and soy all show promise for reducing belly fat but more research is needed.
6. Fast foods are bad for belly fat because they are typically high-fat, calorie-dense, and come in large portions.
7. Whole grains are better than refined grains i.e., brown pasta and brown bread are better for you than white pasta and white bread.
8. Popcorn is actually a whole grain food and can be good for fending off belly fat. But not if it's smothered in butter or toffee etc. Whole grains tend to be better because they're high in fibre and take longer to digest, satisfying hunger and helps you more efficiently use blood glucose, lowering blood glucose levels and reducing fat.
9. Men are more prone to storing belly fat than women. Women before 40 tend to store fat in hips, thighs and buttocks, but after 40 the body fat is redistributed to the belly when oestrogen levels drop.
10. Belly fat is usually the first thing to go when you begin losing weight. Belly fat is typically a "visceral" fat - more metabolically active type than others, so is easier to lose.
11. Strengthening your core muscles helps to hold in the belly fat, but not to lose it. Aerobic exercises (running, swimming, cycling, tennis) are some of the best to reduce belly fat.
12. Belly fat is more dangerous than fat around the hips and thighs because it is "visceral", which wraps around the inner organs. It produces hormones and chemicals that can cause hormonal and blood chemistry imbalances and inflammation. Researchers think the belly fat's location near the portal vein (carries blood to the liver from the intestines) makes it easier for fatty acids produced in the breakdown of belly fat to travel to the liver, where they can raise the amount of fat in the blood.
13. Belly fat has been linked to heart disease, dementia and osteoporosis, diabetes, bowel cancer, metabolic syndrome, high blood pressure and other health problems.
14. Cutting calories and getting more physical exercise is the best way to reduce belly fat. Most scientific evidence suggests that a calorie-controlled diet rich in fruits, veg, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs and poultry is the foundation to reduce the waistline, combined with 150 minutes of exercise across most days of the week.