You cannot simply do more sit-ups, and presto, your belly is flat. That said, you can increase the odds of successfully ridding yourself of dangerous belly fat (associated with an increased risk of diabetes, heart disease, hypertension and some cancers) by following a few simple tips:

Avoid certain sugar: Fructose is the form of sugar found in fruit, juice and many foods. A great deal of it sneaks into our diets through high-fructose corn syrup in sodas. Researcher Peter Havel from the University of California-Davis recruited 33 overweight adults for a study in which 25 percent of the participants' energy came from either fructose or glucose (another form of sugar). At the conclusion of the study, the fructose group showed an increase in belly fat.

Eat whole grains: Published studies have found whole grains (and the insoluble fiber they contain) help slow digestion and lower insulin levels, leading to reduced abdominal fat. Make sure to eat 100 percent whole grains without added sugar, such as Post Shredded Wheat, oatmeal, brown rice, quinoa and popcorn.

Eat low- or no-fat yogurt: Researchers at the Children's Nutrition Research Center in Houston and Tulane University in New Orleans looked at foods and beverages consumed by 1,306 young adults ages 19 to 38 and found that consuming higher amounts of calcium-rich foods was associated with higher levels of abdominal fat. Make sure to keep all dairy products no- or low-fat and avoid added sugar. A person who drinks a glass of whole milk a day will save 70 calories by switching to skim. That's 25,480 calories a year, or 7.3 pounds.

Eat lean protein: Research reported in the Journal of Nutrition found that eating more lean protein, such as fish and chicken (without the skin), is inversely associated with belly fat. Egg whites are a favorite; they're low in calories and a great source of lean protein. Four egg whites equal 68 calories. You can also try lean cuts of pork and turkey.

Drink green tea: A study by Provident Clinical Research in Bloomington, Ind., that appeared in the Journal of Nutrition divided 137 overweight individuals into two groups. One group consumed green tea with 625 milligrams of a type of antioxidant known as catechins. The other group acted as a control. Both did 180 minutes per week of moderate physical activity. After 12 weeks, those who drank the green tea had less abdominal fat than the control group. Additionally, catechins rid the body of free radicals that can contribute to cancer.

Limit alcohol: Alcohol has more calories than most people realize, and there's something else that many are not aware of — alcohol causes belly fat. The Journal of Clinical Endocrinology & Metabolism found that women who have more than one drink a day, men who have more than two drinks per day, and those who binge drink once per week or more have increased abdominal fat.

Charles Stuart Platkin is a nutrition and public health advocate and founder of www.DietDetective.com.