20 Effective Tips to Lose Belly Fat (Backed by Science)

Belly fat isn’t just a nuisance that makes your clothes feel tight.

It is extremely harmful.

This type of fat, known as visceral fat, is a major risk factor for type 2 diabetes, heart disease, and other conditions.

Many health organizations use the Body Mass Index (BMI) to classify weight and predict the risk of metabolic disorders.

However, it is confusing, since people with excess belly fat are at higher risk even if they look thin.

Although it can be difficult to lose fat from this area, there are several things you can do to reduce excess belly fat.

This image source by pexels.com

Here are 20 effective tips to reduce belly fat that are supported by scientific studies.

1. Drink plenty of soluble fiber

Soluble fiber absorbs water and forms a gel that helps slow the passage of food through your digestive system.

Studies show that this type of fiber encourages weight loss by helping you feel full, so you eat less naturally. The amount of food you take from your body can reduce calories.

Also, soluble fiber helps fight belly fat.

An observational study of more than 1,100 adults found that for every 10-gram increase in soluble fiber intake, abdominal fat growth decreased by 3.7% over a 5-year period.

Try to eat high fiber foods every day. Sources of soluble fiber include:

Flax seeds

Shirtaki Noodles

Brussels sprouts

Avocados

Vegetables

BlackBerry

SUMMARY:

Soluble fiber helps you lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your diet to lose weight.

2. Avoid trans-fat foods

Trans fats are made by pumping hydrogen into unsaturated fats such as soybean oil.

These are found in a few margarines and spreads and are often added to packaged foods but many food producers have stopped using them.

These fats have been shown to increase inflammation, heart disease, insulin resistance and abdominal fat in animal studies.

A 6-year study found that monkeys who ate a high-fat diet gained 33% more belly fat than those who ate a high-monounsaturated fat diet.

To reduce belly fat and help protect your health, read the ingredients labels carefully and stay away from trans fat products. These are often listed as partially hydrogenated fats.

SUMMARY:

Some studies have linked an increase in abdominal fat to a high trans fat intake. Regardless of whether you are trying to lose weight, it is a good idea to limit your trans fat intake.

3. Do not drink too much alcohol

A small amount of alcohol can be beneficial to health, but it is extremely harmful if you drink large amounts.

Research suggests that excessive alcohol can also increase your belly fat.

Observational studies show a significantly higher risk of developing moderate obesity, for example, adding extra fat storage around the waist.

Cutting back on alcohol helps reduce the size of your waist. You don't have to give it up completely, but limiting how much you drink in a day can help.

More than 2,000 people were involved in a study on alcohol consumption.

The results showed that those who drank alcohol every day but drank less than one in a day had lower belly fat than those who drank less frequently but drank more alcohol on the same day.

SUMMARY:

Excessive alcohol consumption is associated with an increase in abdominal fat. If you need to reduce your waistline, consider moderate alcohol consumption or abstain completely.

4. Eat a diet rich in protein

Protein is a very important nutrient for weight control.

High protein intake increases the release of the fullness hormone PYY which reduces appetite and promotes fullness.

Protein also stimulates your metabolism and helps you maintain muscle mass during weight loss.

Many observational studies have shown that those who eat more protein have less belly fat than those who eat less protein.

Make sure to include a good source of protein with every meal, such as:

Meat

Fish

Eggs

Milk

Yes protein

Beans

SUMMARY:

Protein-rich foods, such as fish, lean meats, and beans, are ideal if you're trying to lose a few extra pounds around your waist.

5. Reduce your stress levels

Stress can make you gain belly fat by causing your adrenal glands to produce cortisol, also known as the stress hormone.

Studies have shown that high cortisol levels increase appetite and boost abdominal fat storage.

What's more, women who already have a large waist tend to produce more cortisol in response to stress. The increase in cortisol increases fat gain in the middle zone.

To help reduce belly fat, do enjoyable stress-relieving activities. Practicing yoga or meditation can be an effective method.

SUMMARY:

Stress can promote fat gain around the waist. If you are trying to lose weight, reducing stress should be one of your top priorities.

6. Don't eat too much candy

Sugar contains fructose, which when consumed in excess is associated with a number of chronic diseases.

These include heart disease, type 2 diabetes, obesity, and fatty liver disease.

Observational studies show a relationship between high sugar intake and increased abdominal fat.

It is important to realize that more than just refined sugar can increase belly fat. Even healthy sugars, like real honey, should be used in small amounts.

SUMMARY:

Excess sugar intake is one of the main causes of weight gain. Limit the amount of sugar you add to sweets and processed foods.

7. Do aerobic exercise (cardio)

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Studies also show that it is one of the most effective forms of exercise for reducing belly fat. However, the results are mixed on whether moderate or high intensity exercise is more beneficial.

However, the frequency and duration of your practice program is more important than its intensity.

One study found that postmenopausal women lost more fat from all regions during 300 minutes of aerobic exercise per week, compared to those who exercised 150 minutes per week.

SUMMARY:

Aerobic exercise is an effective method of losing weight. Studies suggest that it is particularly effective for slimming the waist.

8. Cut back on carbohydrates, especially refined ones

Reducing your carbohydrate intake can be very beneficial in reducing fat along with belly fat.

Diets with 50 grams of low carbohydrates per day reduce abdominal fat in overweight women at risk of type 2 diabetes and polycystic ovary syndrome (PCOS).

It is not necessary to follow a strict low-carbohydrate diet. Some studies suggest that replacing only refined carbohydrates with unhealthy starchy carbohydrates can improve metabolic health and reduce belly fat.

In the famous Framingham Heart Study, people who ate the most whole grains had 17% less extra belly fat than those who ate high-fat diets with refined grains.

SUMMARY:

A high level of refined carbohydrates is associated with excess belly fat. Consider reducing your sugar intake or replacing refined carbohydrates in your diet with healthy sources of carbohydrates, such as whole grains, fruits, or vegetables.

9. Replace some of your cooking fat with coconut oil

Coconut oil is one of the healthiest fats you can eat.

Studies show that the medium-chain fats in coconut oil can stimulate metabolism and reduce the amount of fat you store in response to high-calorie intake.

Controlled studies suggest that it may reduce abdominal fat.

One study found that obese men who consumed coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waistline without intentionally changing their diet or exercise routine.

However, the evidence for the benefits of coconut oil for reducing belly fat is weak and controversial.

Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.

SUMMARY:

Studies have shown that using coconut oil in place of other cooking oils can help reduce belly fat.

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10. Perform prevention training (weight lifting)

Prevention training, also known as weight lifting or strength training, is important for maintaining and achieving muscle mass.

According to studies conducted in patients with prediabetes, type 2 diabetes and fatty liver, prevention training may also be beneficial in reducing belly fat.

In fact, a study involving overweight adolescents found that a combination of strength training and aerobic exercise reduced visceral fat the most.

If you decide to start lifting weights, it is a good idea to consult a certified personal trainer

SUMMARY:

Strength training can be an important weight loss strategy and can help reduce belly fat. Studies suggest that it is more effective with aerobic exercise.

11. Avoid sugary drinks with sugar

Sugar-sweetened drinks refer to liquid fructose, which can help you gain belly fat.

Studies have shown that sugary drinks increase fat in the liver. A 10-week study found a significant increase in belly fat in people who drank high fructose drinks.

Sugary drinks seem to be worse than sugary foods.

Since your brain does not process liquid calories in the same way as solid calories, you probably consume large amounts of calories later and store them as fat.

To lose belly fat, it is best to avoid sugar-sweetened drinks altogether:

Soda

Sting

Sweet tea

Sugary alcoholic blender

SUMMARY:

It is very important to avoid all extra liquid forms such as sugar-sweetened drinks if you are trying to lose a few extra pounds.

12. Get enough sleep

Sleep is important for many aspects of your health, including weight. Studies show that people who do not get enough sleep are more likely to gain weight, which may include belly fat.

A 1-year study involving more than 16 68,000 women found that those who slept less than 5 hours per night were more likely to gain weight than those who slept per hour or more per night.

This condition, known as sleep apnea, which causes shortness of breath at night, is accompanied by excess vascular fat.

In addition to getting at least 7 hours of sleep a night, make sure you get enough quality sleep.

If you suspect that you may have sleep apnea or any other sleep disorder, talk to your doctor and seek treatment.

SUMMARY:

Lack of sleep is associated with the risk of weight gain. Getting adequate sleep should be one of your top priorities if you plan to lose weight and improve your health.

13. Control your food intake and exercise

There are many things that can help you lose weight and belly fat, but the key to maintaining the weight is consuming fewer calories than your body needs.

Keeping a food diary or using an online food tracker or app can help you keep track of your calorie intake. This technique has been shown to be beneficial for weight loss.

Plus, food-tracking tools help you get protein, carbohydrates, fiber, and micronutrients. Many allow you to record your exercises and physical activities.

SUMMARY:

As general weight-loss advice, it is always a good idea to watch what you are eating. The two most popular ways to keep a food diary or use an online food tracker.

14. Eat fatty fish every week

Fatty fish are incredibly healthy.

They are rich in high-quality protein and omega 3 fats that protect you from disease.

There is some evidence that these omega 3 fats can also help reduce visceral fat.

Studies in adults and children with fatty liver disease have shown that fish oil supplements can significantly reduce abdominal and liver fat.

Salmon

herring

Sardines

Mackerel

anchovies

SUMMARY:

Eating fatty fish or taking omega-3 supplements can improve your overall health. Some evidence also suggests that it can reduce abdominal fat in patients with fatty liver.

15. Stop drinking fruit juice

Although fruit juice provides vitamins and minerals, it is as rich in sugar as soda and other sweetened beverages.

Drinking large amounts of alcohol can carry the same risk of increased abdominal fat.

8 ounce (240 ml) unsweetened apple juice contains 24 grams of sugar, half of which is fructose.

To help reduce excess belly fat, replace fruit juice with water, mix non-stop iced tea or sparkling water with lemon or lime.

SUMMARY:

Fruit juice can be just as bad as sugary sodas when it comes to gaining fat. Consider avoiding all sources of liquid sugar to increase your chances of successful weight loss.

16. Add apple cider vinegar to your diet

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.

It contains acetic acid which has been shown to reduce abdominal fat storage in several animal studies.

In a 12-week controlled study of men diagnosed with obesity, those who drank 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waist (reliable source T৮).

Taking 1-2 tablespoons (15-30 ml) of apple cider vinegar a day is safe for most people and can be moderate in fat.

However, be sure to mix it with water, as unscented vinegar can erode tooth enamel.

SUMMARY:

Apple cider vinegar can help you lose some weight. Animal studies suggest that it can help reduce belly fat.

17. Eat probiotic foods or take a probiotic supplement.

Probiotics are bacteria found in some foods and supplements. They have many health benefits, such as improving gut health and boosting immunity.

Researchers have found that a variety of bacteria play a role in weight management, and having the right balance can help with weight loss, including the loss of belly fat.

The reduction of abdominal fat has been found to include members of the Lactobilis family, such as Lactobilis ferrantium, Lactobacillus amylovirus, and especially Lactobilis bacterium.

Probiotic supplements generally contain several types of bacteria, so be sure to buy one that provides one or more bacterial strains.

SUMMARY:

Taking probiotic supplements can help promote a healthier digestive system. Studies also suggest that beneficial gut bacteria can help promote weight loss.

18. Try to fast occasionally

Integrated fasting as a weight-loss method has recently become very popular.

It is a type of eating that varies between the period of eating and the period of fasting.

A popular method involves fasting 24 hours once or twice a week. Another is to fast for 16 hours every day and eat all meals for 8 hours.

In reviews of studies on occasional fasting and alternate-day fasting, people experience a 4 to 7% reduction in belly fat between 6 and 24 weeks.

There is some evidence that occasional fasting and fasting, in general, may not be as beneficial to women as it is to men.

Although sometimes a few modified methods of fasting seem to be a better option, stop fasting immediately if you experience any negative effects.

SUMMARY:

Sometimes fasting is a food pattern that varies between eating time and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

19. Drink green tea

Green tea is an exceptionally healthy drink.

It contains caffeine and the antioxidant epigallocotin gallate (EGCG), both of which appear to stimulate metabolism.

ECGG is a catechin, which several studies suggest can help you lose belly fat. The effects of green tea can be enhanced when combined with exercise.

Summary

Drinking regular green tea has been linked to weight loss, although it is probably not effective on its own and is best paired with exercise.

20. Change your lifestyle and combine different methods.

Doing just one of the items on this list will not have a great impact on yourself.

If you want to get good results, you need to combine different methods that have been proven effective.

Interestingly, many of these methods are generally related to healthy eating and overall healthy living

Therefore, changing your lifestyle, in the long run, is the key to losing belly fat and keeping it off.

When you have healthy habits and eat real food, fat loss follows as a normal side effect.

Summary

Losing weight and continuing it is difficult if you do not change your dietary habits and lifestyle permanently.

Bottom line

There is no magic bullet to lose belly fat.

Losing weight always requires some effort, commitment, and perseverance on your part.

Successfully adopting some of the lifestyle strategies and goals discussed in this article will definitely help you lose the extra pounds around your waist.