Too much belly fat may increase the risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few of the steps you can take to lose belly fat.
Having excess belly fat can have a negative impact on health and contribute to a number of chronic conditions.
A specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Many health organizations use body mass index (BMI) to classify weight and estimate metabolic disease risk.
However, BMI is calculated using only height and weight and does not take into account body composition or visceral fat.
Although it may be difficult to lose fat from this area, there are several things you can do if you want to lose excess belly fat.
A note on sex and gender
We use “women” and “men” in this article to reflect the terms that have historically been used for people’s sex. Your gender identity may not match how your body responds to weight loss. Your doctor can help you better understand your circumstances and weight management goals.
Here are 18 effective tips to lose belly fat backed by scientific studies.
1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less.
In addition, soluble fiber may help reduce belly fat.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, there was a 3.7% reduction in belly fat over 5 years.
Excellent sources of soluble fiber include:
- Fruits
- Vegetables
- Legumes
- Oats
- Barley
SUMMARY
Soluble fiber may help you lose weight by increasing satiety and reducing calorie absorption. Try to include plenty of high-fiber foods in your diet.
2. Avoid foods that contain trans fats
Trans fats are made by pumping hydrogen into unsaturated fats such as soybean oil.
Previously, they were found in some margarines and spreads and were also often added to packaged foods, but most food producers have stopped using them.
Observational and animal studies have linked these fats to inflammation, heart disease, insulin resistance, and increased belly fat.
A 6-year study found that monkeys who ate a diet high in trans fats gained 33% more belly fat than monkeys who ate a diet high in monounsaturated fats.
To help lose belly fat, read ingredients labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
SUMMARY
Some studies have linked high intake of trans fats to increased belly fat. Even if you're trying to lose weight, it's a good idea to limit your intake of trans fats.
3. Control your alcohol intake
Alcohol in moderation can be beneficial for health, but it can be harmful if you drink too much.
Research suggests that too much alcohol may contribute to belly fat.
Observational studies link heavy alcohol intake to a significantly increased risk of storing excess fat around the waist.
Reducing alcohol consumption may help reduce your waist size. You don’t have to give it up completely, but limiting the amount you drink in a single day may help.
One study on alcohol use included more than 2,000 people. The results showed that those who drank alcohol daily but averaged less than one drink a day had less belly fat than those who drank less frequently but drank more on the days they did drink.
According to the latest Dietary Guidelines for Americans, limiting alcohol intake to two drinks or less per day for men and one drink or less per day for women is recommended.
SUMMARY
Excessive alcohol consumption is linked to increased belly fat. If you're trying to lose weight, consider drinking alcohol in moderation or abstaining altogether.
4. Eat a high-protein diet
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone peptide YY, which reduces appetite and promotes fullness.
Protein also increases your metabolic rate and helps you maintain muscle mass during weight loss.
Several observational studies show that people who eat more protein have less belly fat than those who eat lower-protein diets.
Be sure to include a good protein source at each meal, such as:
- Meat
- Fish
- Eggs
- Dairy
- Whey protein
- Beans
SUMMARY
High-protein foods, such as fish, lean meat, and beans, may be beneficial if you're trying to lose belly fat.
5. Lower your stress levels
Stress can increase your belly fat, which causes the adrenal glands to start producing cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and increase belly fat accumulation.
Also, women who already have a large waistline produce more cortisol in response to stress. Increased cortisol further increases fat around the midsection.
Engage in stress-relieving activities to help reduce belly fat. Practicing yoga or meditation may be effective.
SUMMARY
Stress can promote fat gain around your waist. Reducing stress should be one of your priorities if you're trying to lose weight.
6. Don't eat too many sugary foods
Sugar can contain fructose, which when consumed in excess can lead to a number of chronic diseases. These include heart disease, type 2 diabetes, and fatty liver disease.
Observational studies show a link between high sugar intake and increased belly fat. It’s important to understand that an excess of refined sugar can lead to increased belly fat. Even natural sugars, such as real honey, should be used in moderation.
SUMMARY
Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of high-sugar candy and processed foods.
7. Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies have also shown that it can be an effective form of exercise for losing belly fat. However, results are mixed as to whether moderate or high-intensity exercise is more beneficial.
In any case, the frequency and duration of your exercise program can also be very important.
One study found that postmenopausal women who did 300 minutes of aerobic exercise per week lost more fat in all areas than women who exercised 150 minutes per week.
However, the researchers also noted that changes in visceral belly fat did not differ significantly between any of the groups.
SUMMARY
Aerobic exercise is an effective weight loss method. Studies show that it is particularly effective at reducing belly fat and overall body fat.
8. Reduce carbs — especially refined carbs
Reducing carb intake can be very beneficial for losing fat, including belly fat.
In fact, low-carb diets may reduce belly fat in overweight people, people at risk for type 2 diabetes, and people with poly-cystic ovary syndrome (PCOS).
You don’t have to follow a strict low-carb diet. Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.
In the Framing-ham Heart Study, people with the highest intake of whole grains were 17% less likely to have excess belly fat than those who ate a diet rich in refined grains.
SUMMARY
A high intake of refined carbs is associated with excess belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthier carb sources, such as whole grains, legumes, or vegetables.
9. Do resistance training (lift weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with pre-diabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for losing belly fat.
In fact, a study involving overweight adolescents showed that a combination of strength training and aerobic exercise produced the greatest reductions in visceral fat.
If you decide to start lifting weights, it’s a good idea to talk to a doctor first and get advice from a certified personal trainer.
SUMMARY
Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it's even more effective when combined with aerobic exercise.
10. Limit sugar-sweetened beverages
Sugar-sweetened beverages are high in added sugars like fructose, which may contribute to belly fat.
One study of people with type 2 diabetes found that consuming sugar-sweetened beverages at least once per week increased belly fat compared to consuming less than one drink per week.
Additionally, because your brain doesn’t process liquid calories like solid calories, you may consume too many calories later and store them as fat.
To lose belly fat, it’s best to limit your intake of sugar-sweetened beverages such as:
- Soda
- Makeup
- Sweet tea
- Sugary alcohol mixers
SUMMARY
Limiting liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to lose belly fat.
11. Get plenty of restful sleep
Sleep is important for many aspects of your health, including weight. Studies show that not getting enough sleep may be associated with a higher risk of obesity and belly fat gain for certain groups.
A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.
The condition known as sleep apnea, where breathing pauses intermittently during the night, has also been linked to excess visceral fat.
In addition to getting at least 7 hours of sleep per night, make sure you’re getting enough quality sleep.
If you suspect you have sleep apnea or another sleep disorder, consider talking to a doctor about treatment options.
SUMMARY
Sleep deprivation is associated with an increased risk of weight gain. Getting enough high-quality sleep is important if you're trying to lose weight.
12. Track your diet and exercise
Many things can help you lose weight and belly fat, but it’s important to eat fewer calories than your body needs to maintain weight.
Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been proven beneficial for weight loss.
In addition, food tracking tools help you see your intake of protein, carbs, fiber, and micro-nutrients. Many also allow you to record your exercise and physical activity.
You can find many free apps or websites for tracking nutrient and calorie intake on this page.
SUMMARY
If you want to lose weight, keeping track of what you're eating can help. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
13. Eat fatty fish every week
Fatty fish can be a nutritious addition to a balanced diet.
They are rich in high-quality protein and omega-3 fats, which may offer protection against chronic disease.
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
Studies in adults and children with fatty liver disease have shown that omega-3 supplements can significantly reduce liver and abdominal fat.
Aim to get 2–3 servings of fatty fish per week. Good options include:
- Salmon
- Herring
- Sardines
- Mackerel
- Anchovies
For vegetarians, vegans, and people who don’t regularly consume fish, plant-based omega-3 supplements derived from sources such as algae are also available.
SUMMARY
Eating fatty fish or taking omega-3 supplements derived from fish oil or algae may improve your overall health. Some evidence also suggests that it might reduce belly fat in people with fatty liver disease.
14. Limit fruit juice intake
Although fruit juice provides vitamins and minerals, it often contains as much sugar as soda and other sweetened beverages.
For example, an 8-ounce (248-ml) serving of unsweetened apple juice contains 24 grams of sugar, more than half of which is fructose.
Research suggests that consuming high amounts of fruit juice may contribute to weight gain because it is more likely to be from the amount of calories it contains rather than the fructose it contains.
Still, to help reduce excess belly fat, control your intake and enjoy other beverages with a lower sugar content, such as water, unsweetened iced tea, or sparkling water with a slice of lemon or lime.
SUMMARY
Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in excess. It's best to moderate your intake and enjoy other beverages, such as water or unsweetened iced tea.
15. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in certain foods and supplements. They may have health benefits, including helping to improve gut health and boost immune function.
Researchers have found that different types of bacteria play a role in weight regulation and having the right balance may help with weight loss, including reducing belly fat.
Bacteria that may help reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri.
However, while probiotics may be beneficial for weight loss, more research is needed. Since some probiotics aren’t regulated by the Food and Drug Administration, it’s important to talk to a doctor before adding probiotics or other supplements to your routine.
SUMMARY
Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.
16. Consider intermittent fasting
Intermittent fasting has become very popular recently as a weight loss method.
It is an eating pattern that cycles between periods of eating and periods of fasting.
One popular method involves fasting for 24 hours once or twice per week. Another involves fasting for 16 hours every day and eating all of your food within an 8-hour period.
One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-rich meals evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat than calorie restriction.
Keep in mind that there is some older evidence that suggests intermittent fasting may have a negative effect on blood sugar control in women, but not men.
Although some modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.
Additionally, talk to a doctor before trying intermittent fasting or making other changes to your diet.
SUMMARY
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.
17. Drink green tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which boosts metabolism.
EGCG is a catechin that several studies suggest may help you lose belly fat. When green tea is consumed along with exercise, the effects may be even stronger.
Interestingly, one review concluded that green tea may help with weight loss, especially when consumed in doses of less than 500 mg per day for up to 12 weeks.
Another review showed that regular consumption of green tea may be beneficial for reducing body weight and waist circumference.
However, more high-quality research is needed.
SUMMARY
Although more research is needed, drinking green tea regularly does seem to help with weight loss. However, it is probably not that effective on its own and it is best to combine it with exercise.
18. Change your lifestyle and combine different methods
Doing one of the things on this list may not have a big effect on its own.
For best results, combining different methods may be more effective.
Interestingly, many of these methods are generally associated with a balanced diet and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits, stay active, and reduce your intake of ultra-processed foods, fat loss occurs as a natural side effect.
SUMMARY
Unless you adopt consistent dietary habits and lifestyle measures, it can be difficult to lose weight and keep it off.
Also Read: 8 Ways to Lose Belly Fat and Live a Healthier Life.
Frequently asked questions: on Lose Belly Fat
What Burns the Most Belly Fat?
Studies suggest that intermittent fasting may be one of the most effective methods to lose weight and belly fat.
What Are 5 Foods That Cause Belly Fat?
Five foods that may help burn belly fat:
- Foods with soluble fiber like fruits, vegetables, and vegetables
- Foods with proteins like meat, fish, eggs, and dairy
- Fatty fish like tuna and salmon
- Foods with probiotics like yoghurt, kefir, sauerkraut, and kimchi
- Green tea
How can I reduce my tummy in 7 days?
It’s probably not realistic or healthy to try to lose weight in your stomach in 7 days. While there are healthy ways to lose weight, it will probably take longer than 7 days.
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