Belly fat is more than just a nuisance that makes your clothes feel tight. Visceral fat, a type of fat deeply embedded around your internal organs, poses serious health risks. Getting rid of belly fat improves your health and appearance. In this comprehensive guide, we will explore 20 scientifically-backed tips to help you lose belly fat.
1. Consume plenty of soluble fiber.
Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system. This type of fibre promotes weight loss by helping you feel full, so you naturally eat less. Additionally, soluble fibre decreases the number of calories your body absorbs from food.
Studies have shown that soluble fibre may help fight belly fat. For example, an observational study of over 1,100 adults found that for every 10-gramme increase in soluble fibre intake, belly fat gain decreased by 3.7% over a five-year period (Grooms, 2017). Excellent sources of soluble fibre include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes, and blackberries.
2. Avoid foods that contain trans fats.
Pumping hydrogen into unsaturated fats like soybean oil creates trans fats. Some margarines, spreads, and packaged foods contain them. Researchers have linked these fats to inflammation, heart disease, insulin resistance, and abdominal fat gain.
A six-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those that ate a diet high in monounsaturated fat (Kavanagh et al., 2007). To reduce belly fat and protect your health, read ingredient labels carefully and avoid products that contain trans fats, often listed as “partially hydrogenated” fats.
3. Don’t Drink Too Much Alcohol
While small amounts of alcohol can have health benefits, too much alcohol is seriously harmful and can contribute to belly fat gain. Research suggests that heavy alcohol consumption significantly increases the risk of central obesity, characterised by fat storage around the waist.
In a study involving more than 2,000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink (Breslow & Smothers, 2005). Reducing your alcohol intake can help reduce your waist size.
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 PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
Observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet (Pasiakos et al., 2015). Ensure you include a nutritious protein source at every meal, such as meat, fish, eggs, dairy, whey protein, or nuts.
5. Reduce your stress levels.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, known as the “stress hormone.” Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
Women with a large waist tend to produce more cortisol in response to stress, which further adds to fat gain around the middle (Epel et al., 2000). To help reduce belly fat, engage in pleasurable activities that relieve stress, such as yoga or meditation.
6. Don’t eat too many sugary foods.
Fructose, a component of sugar, has been associated with several chronic diseases such as heart disease, type 2 diabetes, obesity, and fatty liver disease when consumed in excess. Observational studies show a relationship between high sugar intake and increased abdominal fat.
Use even “healthier” sugars, like real honey, sparingly. To reduce belly fat, cut back on your sugar intake and avoid sugary drinks, which are particularly harmful.
7. Do aerobic exercise (cardio)
Aerobic exercise (cardio) is an effective way to improve health and burn calories. Studies also show it is one of the most effective forms of exercise for reducing belly fat.
Results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial, but how often and how much you exercise is crucial. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week (Jakicic et al., 2009).
8. Cut back on carbs, especially refined carbs.
Reducing carb intake can be very beneficial for losing fat, including abdominal fat. Diets with fewer than 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes, and women with polycystic ovary syndrome (PCOS).
Simply replacing refined carbs with unprocessed starchy carbs can improve metabolic health and reduce belly fat. The Framingham Heart Study found that people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (McKeown et al., 2002).
9. Use coconut oil to replace some of your cooking fats.
Coconut oil is one of the healthiest fats you can eat. Studies show that the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.
Controlled studies suggest that coconut oil may also lead to abdominal fat loss. In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inches from their waists without intentionally changing their diets or exercise routines (Assunç<0xC6><0xB0>o et al., 2009).
10. Perform resistance training (lift weights).
Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass. Studies show that resistance training may also be beneficial for belly fat loss.
One study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (Lee et al., 2012). If you decide to start weightlifting, it is a good idea to get advice from a certified personal trainer.
11. Avoid sugar-sweetened beverages
Liquid fructose, which sugar-sweetened beverages are high in, can cause you to gain belly fat. Studies show that sugary drinks lead to increased fat in the liver.
Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to consume too many calories later on and store them as fat.
To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as soda, punch, and sweet tea, as well as alcoholic mixers containing sugar.
12. Get plenty of restful sleep.
Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
A 16-year study of more than 68,000 women found 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 (Patel et al., 2006).
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep. See a doctor and receive treatment if you suspect you may have sleep apnoea or another sleep disorder.
13. Keep track of your food intake and exercise.
Consuming fewer calories than your body needs for weight maintenance is key to losing weight and belly fat. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake.
Food-tracking tools help you see your intake of protein, carbs, fibre, and micronutrients. Many also allow you to record your exercise and physical activity.
14. Eat fatty fish every week.
Fatty fish are incredibly healthy, rich in quality protein and omega-3 fats that protect you from disease. Some evidence also suggests that these omega-3 fats may help reduce visceral fat.
Studies in adults and children with fatty liver disease show fish oil supplements can significantly reduce liver and abdominal fat (Kalopissis et al., 2007). Try to consume 2-3 servings of fatty fish per week, including salmon, herring, sardines, mackerel, and anchovies.
15. Avoid drinking fruit juice.
Although fruit juice provides vitamins and minerals, it is just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain.
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
16. Add apple cider vinegar to your diet.
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels. Several animal studies have shown that its acetic acid content reduces the storage of abdominal fat.
In a controlled study of obese men, those who took 1 tablespoon of apple cider vinegar per day for 12 weeks lost half an inch from their waists (Kondo et al., 2009).
17. Eat probiotic foods or take a probiotic supplement.
Probiotics are bacteria found in some foods and supplements that have health benefits, including improved gut health and enhanced immune function. Researchers have found different types of bacteria play a role in weight regulation.
Members of the Lactobacillus family are among those proven to reduce belly fat. Probiotic supplements typically contain a variety of bacteria.
probiotics as a supplement, ensure that it provides one or more strains from the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri (Kadooka et al., 2010).
18. Try Intermittent Fasting
Intermittent fasting has become very popular for weight loss. It is an eating pattern that cycles between periods of eating and fasting. One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food within an 8-hour period.
Studies have shown that intermittent fasting can be a powerful tool for losing belly fat. A review of studies on intermittent fasting and alternate-day fasting found that people experienced a 4–7% decrease in abdominal fat within 6-24 weeks (Varady et al., 2011).
19. Drink Green Tea
Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which boost metabolism.
Several studies suggest that the catechins in green tea, particularly EGCG, may be effective in reducing belly fat. The effect can be even stronger when green tea consumption is combined with exercise (Hursel et al., 2011).
20. Change Your Lifestyle and Combine Different Methods
No single method on this list will produce significant results on its own. If you want good results, you need to combine different methods that have been shown to be effective.
Changing your lifestyle for the long-term is the key to losing your belly fat and keeping it off. When you adopt healthy habits and eat real food, fat loss tends to follow as a natural side effect.
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