20 Powerful Tips to Lose Belly Fat (Backed by Science)
Belly fat is more than a nuisance which makes your clothes feel tight.
It is seriously dangerous.
This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other ailments.
Many health organizations use body mass index (BMI) to classify weight and also predict the probability of metabolic disease.
But this is misleading, as individuals with excess belly fat are at a heightened risk even if they seem thin.
Though losing weight out of this region can be difficult, there are numerous things you can do to reduce excess abdominal fat.
Listed below are 20 effective recommendations to eliminate belly fat, backed by scientific research.
1. Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel which will help slow food as it moves through your digestive tract.
Studies indicate that this type of fiber promotes weight loss by assisting you to feel full, so you eat less. It might also decrease the number of calories your body absorbs from food.
What’s more, soluble fiber can help combat belly fat.
An observational study in over 1,100 adults discovered that for each 10-gram growth insoluble fiber consumption, stomach fat gain decreased by 3.7% on a 5-year period.
Make a bid to eat high fiber foods every day. Fantastic sources of soluble fiber include:
- Flax seeds
- Shirataki noodles
- Brussels sprouts
Soluble fiber may allow you to lose weight by boosting fullness and reducing calorie absorption. Try to include lots of high fiber foods on your weight loss diet.
2. Avoid foods that contain trans fats
Trans fats are made by pumping hydrogen to unsaturated fats, such as soybean oil.
They’re located in some margarine and spreads and also often added to packed foods, but a lot of food producers have ceased using them.
These fats are linked to inflammation, heart disease, insulin resistance, and abdominal fat reduction in observational and animal research.
A 6-year study found that monkeys who ate a high trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.
To help reduce belly fat and guard your health, read ingredient labels carefully and stay away from products that contain trans fats. These are usually listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat to improved belly fat gain. Regardless, of if you’re attempting to lose weight, restricting your intake of trans fat is a fantastic idea.
3. Do not drink a lot of alcohol
Alcohol can have health benefits in tiny quantities, but it is seriously harmful if you drink too much.
Research indicates that too much alcohol may also make you gain belly fat.
Observational studies connect heavy alcohol intake to a significantly increased chance of developing central obesity — that is, excess fat storage around the midsection.
Cutting back on alcohol may help lower your waist size. You don’t need to give it up entirely, but limiting the amount you drink in one day might help.
One research on alcohol use involved more than 2,000 people.
Results showed those who drank alcohol daily but averaged less than 1 drink per day had less stomach fat than those who drank less frequently but consumed more alcohol over the days they drank.
Excessive alcohol intake was associated with increased belly fat. If you will need to reduce your waistline, look at drinking alcohol in moderation or abstaining entirely.
4. Eat a high protein diet
Protein is a very important nutrient for weight control.
High protein intake increases the discharge of this fullness hormone PYY, which decreases appetite and boosts fullness.
Protein also increases your metabolic rate and enables you to keep muscle mass through weight reduction.
Many observational studies reveal that people who eat more protein tend to have significantly less abdominal fat than those who consume a lower protein diet.
Be sure to include a great protein source at every meal, for example:
- Whey protein
High protein foods, such as fish, lean beef, and beans, are perfect if you’re trying to shed some extra pounds around your waist.
5. Reduce your stress levels
Stress can make you acquire belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that elevated cortisol levels improve appetite and drive abdominal fat storage.
What’s more, women who have a large waist have a tendency to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
To help lower belly fat, engage in enjoyable activities that relieve stress. Practicing yoga or meditation may be an effective technique.
Stress can promote fat gain around your waist. Minimizing stress ought to be one of your priorities if you are trying to shed weight.
6. Don’t eat a lot of sugary foods
Sugar contains fructose, which has been linked to a number of chronic diseases when consumed in excess.
These include cardiovascular disease, type 2 diabetes, obesity, and fatty liver disease.
Observational studies show a connection between elevated sugar intake and increased abdominal fat.
It’s important to realize that just refined sugar can result in belly fat gain. Even fitter sugars, such as genuine honey, should be used sparingly.
Excessive sugar consumption is a significant cause of weight gain in many people. Limit your intake of processed and candy foods high in sugar.
7. Do aerobic exercise (cardio)
Aerobic exercise (cardio) is an efficient way to better your health and burn off calories.
Studies also demonstrate that it is one of the most effective forms of exercise for reducing belly fat. Yet, results are mixed regarding whether average or high-intensity exercise is more valuable.
Whatever the case, the frequency and length of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all regions when they failed aerobic exercise for 300 minutes each week, compared with those who exercised 150 minutes per week.
Aerobic exercise is an effective weight-loss method. Studies suggest it’s particularly capable of reducing your waist.
8. Cut back on carbohydrates — especially refined carbohydrates
Lowering your carb intake can be quite useful for shedding fat, such as abdominal fat.
Diets with below 50 g of carbohydrates daily cause belly fat loss in people who are overweight, people at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS).
You do not need to stick to a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbohydrates may improve metabolic wellbeing and reduce belly fat.
In the famous Framingham Heart Study, people with the maximum consumption of whole grains have been 17 percent less likely to have excess abdominal fat compared to those who have diets high in refined grains.
High consumption of refined carbs is associated with excess belly fat. Think about reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
9. Replace some of your cooking fats with coconut oil
Coconut oil is among the healthiest fats you can eat.
Studies indicate that the medium-chain fats in coconut oil can boost metabolism and decrease the total amount of fat that you store in reaction to high-calorie intake.
Controlled studies suggest it may also result in abdominal fat loss.
In 1 study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without blatantly modifying their diets or exercise patterns.
However, evidence for the benefits of coconut oil for abdominal fat reduction is weak and controversial.
Additionally, bear in mind that coconut oil is high in calories. Instead of adding extra fat into your diet, substitute a few of the fats you are eating with coconut oil.
Studies indicate that using coconut oil instead of other cooking oils may decrease abdominal fat.
10. Perform resistance training (lift weights)
Resistance training, also known as weight lifting or strength training, is essential for maintaining and gaining muscle mass.
According to research involving individuals with prediabetes, type two diabetes, and fatty liver disease, resistance training may also be good for belly fat reduction.
In fact, 1 study between teenagers with obese showed a combination of strength training and aerobic exercise resulted in the best reduction in visceral fat.
In case you decide to start lifting weights, it’s a fantastic idea to get advice from a certified personal trainer.
Strength training can be an important weight reduction strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.
11. Avoid sugar-sweetened beverages
Sugar-sweetened drinks are loaded with liquid fructose, which can make you acquire belly fat.
Studies indicate that sugary drinks lead to greater fat in the liver. 1 10-week study found substantial abdominal fat gain in people who consumed high fructose drinks.
Sugary beverages seem to be worse compared to high sugar levels.
Because your brain doesn’t process liquid calories exactly the exact same way it does solid ones, you are most likely to wind up consuming too many calories later on and storing them as fat.
To eliminate belly fat, it’s Ideal to completely avoid sugar-sweetened drinks such as:
- Sweet Tea
- Alcoholic mixers containing sugar
Preventing all liquid forms of sugar, such as sugar-sweetened drinks, is quite important when you are trying to shed some additional pounds.
12. Get plenty of restful sleep
Sleep is important for several aspects of your health, for example, weight. Studies indicate that individuals who do not get enough sleep tend to gain more weight, which may include belly fat.
A 16-year study involving over 68,000 women found that people who slept less than 5 hours per night were considerably more inclined to gain weight than those who slept seven hours or more per night.
The condition known as sleep apnea, where breathing stops intermittently during the nighttime, has also been linked to excess visceral fat.
In addition to sleeping at least seven hours per night, make certain you’re getting adequate quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
Sleep deprivation is connected to an increased risk of weight reduction. Getting enough high excellent sleep ought to be one of your most important priorities if you plan to lose weight and improve your wellness.
13. Track your food intake and exercise
A lot of things can help you lose weight and belly fat, however, consuming fewer calories than your body requires for weight maintenance is vital.
Keeping a food diary or using an internet food tracker or app is able to help you monitor your calorie consumption. This strategy was shown to be beneficial for weight loss reduction.
In addition, food-tracking tools help you see your intake of protein, carbs, fiber, and micronutrients. Many also permit you to record your exercise and physical activity.
It is possible to find five free apps/websites to track nutrient and calorie consumption on this page.
As a piece of general weight-loss advice, it is almost always a good idea to keep track of what you’re eating. Keeping a food journal or utilizing internet food trackers are two of the most popular approaches to do this.
14. Eat fatty fish every week
Fatty fish are amazingly healthy.
They are rich in high excellent protein and omega-3 fats that protect you from the disease.
Some evidence indicates that these omega-3 fats may also decrease visceral fat.
Studies in adults and children with fatty liver disease show that fish oil supplements may significantly reduce abdominal and liver fat.
Aim to get 2–3 servings of fatty fish per week. Good choices include:
Eating fatty fish or taking omega-3 supplements may improve your general wellbeing. Some evidence also indicates that it may decrease belly fat in people with fatty liver disease.
15. Quit drinking lemon juice
Although berry juice supplies vitamins and minerals, it is equally as high in sugar as soda and other carbonated beverages.
Drinking large quantities may carry the same risk for abdominal fat gain.
An 8-ounce (240-mL) serving of unsweetened apple juice includes 24 grams of sugar, half of which can be fructose.
To help reduce excess belly fat, then substitute fruit juice with water, unsweetened iced tea, or even sparkling water using a wedge of lime or lemon.
When it comes to fat profit, fruit juice can be equally as awful as sugary soda. Consider avoiding all sources of liquid sugar to boost your probability of losing weight.
16. Add apple cider vinegar into your daily diet
Drinking apple cider vinegar includes remarkable health benefits, such as lowering blood sugar levels.
It includes lactic acid, which has been shown to reduce abdominal fat storage in several animal studies.
In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar daily lost half an inch (1.4 cm) in their waists.
Taking 1–two tbsp (15–30 mL) of apple cider vinegar per day is safe for many people and can lead to modest fat reduction.
But, make sure to dilute it with water, as undiluted vinegar can irritate the enamel on your teeth.
If you would like to try apple cider vinegar, there’s a good selection to choose from online.
Apple cider vinegar may help you to drop some weight. Animal studies suggest it might help to reduce belly fat.
17. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in several foods and nutritional supplements. They have numerous health benefits, including helping improve gut health and improving immune function.
Researchers have found that different kinds of bacteria play a role in weight regulation and that using the right balance can aid with weight loss, such as loss of stomach fat.
Those demonstrated to decrease belly fat comprise members of their Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and notably Lactobacillus gasseri.
Probiotic supplements normally contain several types of germs, so be certain that you buy one that provides one or more of these bacterial strains.
Shop probiotic supplements online.
Taking probiotic supplements might help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria can help promote weight loss.
18. Attempt intermittent fasting
Intermittent fasting has recently become quite popular as a weight reduction method.
It is an eating routine that cycles between times of eating and periods of fasting.
1 popular method entails 24-hour fasts one or two times per week. Another is made up of fasting every day for 16 hours and eating all your food within an 8-hour period.
In a review of studies on intermittent fasting and alternate-day fasting, individuals experienced a 4–7 percent reduction in abdominal fat within 6–24 weeks.
There is some evidence that intermittent fasting, and fasting in general, may not be as beneficial to women as for men.
Though certain modified intermittent fasting methods seem to be better options, stop fasting immediately if you notice any negative outcomes.
Intermittent fasting is also an eating pattern that alternates between periods of fasting and eating. Studies indicate that it can be among the most effective ways to lose weight and belly fat.
19. Drink green tea
Green tea is an exceptionally healthful beverage.
It comprises caffeine along with the antioxidant epigallocatechin gallate (EGCG), each of which appears to increase metabolism.
EGCG is a catechin, which several studies suggest may help you eliminate belly fat. The effect might be bolstered when green tea consumption is coupled with exercise.
Regularly drinking green tea has been linked to weight loss, though it’s likely not as successful on its own and best combined with exercise.
20. Change your lifestyle and unite different approaches
Just doing one of the items on this list will not have a big effect on itself.
If you would like good results, you need to combine unique methods that have been demonstrated to work.
Interestingly, many of these approaches are things usually associated with healthful eating and an overall healthier lifestyle.
Therefore, changing your lifestyle for the long term is the best technique for losing your belly fat and keeping it off.
Whenever you have healthy habits and eat real food, fat reduction will follow as a normal side effect.
Losing weight and keeping it off is hard unless you permanently alter your dietary habits and lifestyle.
The bottom line
There are no magic remedies for losing belly fat.
Weight loss consistently needs some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the tips and lifestyle goals discussed in this article will definitely help you eliminate the extra pounds around your waist.