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NUTRITION

Evidence Based


19 EFFECTIVE TIPS TO LOSE BELLY FAT (BACKED BY SCIENCE)

Written by Franziska Spritzler on February 24, 2020 — Medically reviewed by Atli
Arnarson BSc, PhD

Belly fat is more than a nuisance that makes your clothes feel tight.

It’s seriously harmful.

One type of belly fat — referred to as visceral fat — is a major risk factor for
type 2 diabetes, heart disease, and other conditions (1Trusted Source).

Many health organizations use body mass index (BMI) to classify weight and
predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased
risk even if they look thin (2Trusted Source).

Though losing fat from this area can be difficult, there are several things you
can do to reduce excess abdominal fat.

Here are 19 effective tips to lose belly fat, backed by scientific studies.

Share on PinterestPhotography by Aya Brackett


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 type of fiber promotes weight loss by helping you feel
full, so you naturally eat less. It may also decrease the number of calories
your body absorbs from food (3Trusted Source, 4Trusted Source, 5Trusted Source).

What’s more, soluble fiber may help fight belly fat.

An observational study in over 1,100 adults found that for every 10-gram
increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year
period (6Trusted Source).

Make an effort to consume high fiber foods every day. Excellent sources of
soluble fiber include:

 * flax seeds
 * shirataki noodles
 * Brussels sprouts
 * avocados
 * legumes
 * blackberries

> SUMMARY
> 
> Soluble fiber may help you to lose weight by increasing fullness and reducing
> calorie absorption. Try to include plenty of high fiber foods in your weight
> loss diet.


2. AVOID FOODS THAT CONTAIN TRANS FATS

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

They’re found in some margarines and spreads and also often added to packaged
foods, but many food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance,
and abdominal fat gain in observational and animal studies (7Trusted Source,
8Trusted Source, 9Trusted Source).

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 (10Trusted
Source).

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

> SUMMARY
> 
> Some studies have linked a high intake of trans fat to increased belly fat
> gain. Regardless of whether you’re trying to lose weight, limiting your intake
> of trans fat is a good idea.



3. DON’T DRINK TOO MUCH ALCOHOL

Alcohol can have health benefits in small amounts, but it’s seriously harmful if
you drink too much.

Research suggests that too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption to a significantly
increased risk of developing central obesity — that is, excess fat storage
around the waist (11Trusted Source, 12Trusted Source).

Cutting back on alcohol may help reduce your waist size. You don’t need to give
it up altogether, but limiting the amount you drink in a single day can help.

One study on alcohol use involved more than 2,000 people.

Results showed 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 drank (12Trusted Source).

> SUMMARY
> 
> Excessive alcohol intake has been associated with increased belly fat. If you
> need to reduce your waistline, consider drinking alcohol in moderation or
> abstaining completely.



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 to retain muscle mass
during weight loss (13Trusted Source, 14Trusted Source, 15Trusted Source).

Many observational studies show that people who eat more protein tend to have
less abdominal fat than those who eat a lower protein diet (16Trusted Source,
17Trusted Source, 18Trusted Source).

Be sure to include a good protein source at every meal, such as:

 * meat
 * fish
 * eggs
 * dairy
 * whey protein
 * beans

> SUMMARY
> 
> High protein foods, such as fish, lean meat, and beans, are ideal if you’re
> trying to shed some extra pounds around your waist.

5. REDUCE YOUR STRESS LEVELS

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

Research shows that high cortisol levels increase appetite and drive abdominal
fat storage (19Trusted Source, 20Trusted Source).

What’s more, women who already have a large waist tend to produce more cortisol
in response to stress. Increased cortisol further adds to fat gain around the
middle (21Trusted Source).

To help reduce belly fat, engage in pleasurable activities that relieve stress.
Practicing yoga or meditation can be effective methods.

> SUMMARY
> 
> Stress may promote fat gain around your waist. Minimizing stress should be one
> of your priorities if you’re trying to lose weight.


6. DON’T EAT A LOT OF SUGARY FOODS

Sugar contains fructose, which has been linked to several chronic diseases when
consumed in excess.

These include heart disease, type 2 diabetes, obesity, and fatty liver disease
(22Trusted Source, 23Trusted Source, 24Trusted Source).

Observational studies show a relationship between high sugar intake and
increased abdominal fat (25Trusted Source, 26Trusted Source).

It’s important to realize that more than just refined sugar can lead to belly
fat gain. Even healthier sugars, such as real honey, should be used sparingly.

> SUMMARY
> 
> Excessive sugar intake is a major cause of weight gain in many people. Limit
> your intake of candy and processed foods high in added sugar.


7. DO AEROBIC EXERCISE (CARDIO)

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

Studies also show that it’s one of the most effective forms of exercise for
reducing belly fat. However, results are mixed as to whether moderate or high
intensity exercise is more beneficial (27Trusted Source, 28Trusted Source,
29Trusted Source).

In any case, the frequency and duration of your exercise program are more
important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they
did aerobic exercise for 300 minutes per week, compared with those who exercised
150 minutes per week (30Trusted Source).

> SUMMARY
> 
> Aerobic exercise is an effective weight loss method. Studies suggest it’s
> particularly effective at slimming your waistline.

8. CUT BACK ON CARBS — ESPECIALLY REFINED CARBS

Reducing your carb intake can be very beneficial for losing fat, including
abdominal fat.

Diets with under 50 grams of carbs per day cause belly fat loss in people who
are overweight, those at risk for type 2 diabetes, and women with polycystic
ovary syndrome (PCOS) (31Trusted Source, 32Trusted Source, 33Trusted Source).

You don’t have to follow a strict low carb diet. Some research suggests that
simply replacing refined carbs with unprocessed starchy carbs may improve
metabolic health and reduce belly fat (34Trusted Source, 35Trusted Source).

In the famous Framingham Heart Study, 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 (36Trusted Source).

> SUMMARY
> 
> A high intake of refined carbs is associated with excessive belly fat.
> Consider reducing your carb intake or replacing refined carbs in your diet
> with healthy carb sources, such as whole grains, legumes, or vegetables.

9. PERFORM 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 prediabetes, type 2 diabetes, and fatty
liver disease, resistance training may also be beneficial for belly fat loss
(37Trusted Source, 38Trusted Source).

In fact, one study involving teenagers with overweight showed that a combination
of strength training and aerobic exercise led to the greatest decrease in
visceral fat (39Trusted Source).

If you decide to start lifting weights, it’s a good idea to 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 in combination with
> aerobic exercise.

10. AVOID SUGAR-SWEETENED BEVERAGES

Sugar-sweetened beverages are loaded with liquid fructose, which can make you
gain belly fat.

Studies show that sugary drinks lead to increased fat in the liver. One 10-week
study found significant abdominal fat gain in people who consumed high fructose
beverages (40Trusted Source, 41Trusted Source, 42Trusted Source).

Sugary beverages appear to be even worse than high sugar foods.

Since your brain doesn’t process liquid calories the same way it does solid
ones, you’re likely to end up consuming too many calories later on and storing
them as fat (43Trusted Source, 44Trusted Source).

To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such
as:

 * soda
 * punch
 * sweet tea
 * alcoholic mixers containing sugar

> SUMMARY
> 
> Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very
> important if you’re trying to shed some extra pounds.

11. GET PLENTY OF RESTFUL SLEEP

Sleep is important for many aspects of your health, including weight. Studies
show that people who don’t get enough sleep tend to gain more weight, which may
include belly fat (45Trusted Source, 46Trusted Source).

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 (47Trusted Source).

The condition known as sleep apnea, where breathing stops intermittently during
the night, has also been linked to excess visceral fat (48Trusted Source).

In addition to sleeping at least 7 hours per night, make sure you’re getting
sufficient quality sleep.

If you suspect you may have sleep apnea or another sleep disorder, speak to a
doctor and get treated.

> SUMMARY
> 
> Sleep deprivation is linked to an increased risk of weight gain. Getting
> enough high quality sleep should be one of your main priorities if you plan to
> lose weight and improve your health.

12. TRACK YOUR FOOD INTAKE AND EXERCISE

Many things can help you lose weight and belly fat, but consuming fewer calories
than your body needs for weight maintenance is key (49Trusted Source).

Keeping a food diary or using an online food tracker or app can help you monitor
your calorie intake. This strategy has been shown to be beneficial for weight
loss (50Trusted Source, 51Trusted Source).

In addition, food-tracking tools help you to see your intake of protein, carbs,
fiber, and micronutrients. Many also allow you to record your exercise and
physical activity.

You can find five free apps/websites to track nutrient and calorie intake on
this page.

> SUMMARY
> 
> As a general weight loss advice, it’s always a good idea to keep track of what
> you’re eating. 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 are incredibly healthy.

They’re rich in high quality protein and omega-3 fats that protect you from
disease (52Trusted Source, 53Trusted Source).

Some evidence suggests that these omega-3 fats may also help reduce visceral
fat.

Studies in adults and children with fatty liver disease show that fish oil
supplements can significantly reduce liver and abdominal fat (54Trusted Source,
55Trusted Source, 56Trusted Source).

Aim to get 2–3 servings of fatty fish per week. Good choices include:

 * salmon
 * herring
 * sardines
 * mackerel
 * anchovies

> SUMMARY
> 
> Eating fatty fish or taking omega-3 supplements may improve your overall
> health. Some evidence also suggests it may reduce belly fat in people with
> fatty liver disease.

14. STOP DRINKING FRUIT JUICE

Although fruit juice provides vitamins and minerals, it’s just as high in sugar
as soda and other sweetened beverages.

Drinking large amounts may carry the same risk for abdominal fat gain (57Trusted
Source).

An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of
sugar, half of which is fructose (58).

To help reduce excess belly fat, replace fruit juice with water, unsweetened
iced tea, or sparkling water with a wedge of lemon or lime.

> SUMMARY
> 
> When it comes to fat gain, fruit juice can be just as bad as sugary soda.
> Consider avoiding all sources of liquid sugar to increase your chance of
> successfully losing weight.

15. ADD APPLE CIDER VINEGAR TO YOUR DIET

Drinking apple cider vinegar has impressive health benefits, including lowering
blood sugar levels (59Trusted Source).

It contains acetic acid, which has been shown to reduce abdominal fat storage in
several animal studies (60Trusted Source, 61Trusted Source, 62Trusted Source).

In a 12-week controlled study in men diagnosed with obesity, those who took 1
tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm)
from their waists (63Trusted Source).

Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for
most people and may lead to modest fat loss.

However, be sure to dilute it with water, as undiluted vinegar can erode the
enamel on your teeth.

If you want to try apple cider vinegar, there’s a good selection to choose from
online.

> SUMMARY
> 
> Apple cider vinegar may help you to lose some weight. Animal studies suggest
> it may help to reduce belly fat.

16. EAT PROBIOTIC FOODS OR TAKE A PROBIOTIC SUPPLEMENT

Probiotics are bacteria found in some foods and supplements. They have many
health benefits, including helping improve gut health and enhancing immune
function (64Trusted Source).

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

Those shown to reduce belly fat include members of the Lactobacillus family,
such as Lactobacillus fermentum, Lactobacillus amylovorus and especially
Lactobacillus gasseri (65Trusted Source, 66, 67Trusted Source, 68Trusted
Source).

Probiotic supplements typically contain several types of bacteria, so make sure
you purchase one that provides one or more of these bacterial strains.

Shop probiotic supplements online.

> SUMMARY
> 
> Taking probiotic supplements may help promote a healthy digestive system.
> Studies also suggest that beneficial gut bacteria may help promote weight
> loss.

17. TRY INTERMITTENT FASTING

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

It’s an eating pattern that cycles between periods of eating and periods of
fasting (69Trusted Source).

One popular method involves 24-hour fasts once or twice a week. Another consists
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, people
experienced a 4–7% decrease in abdominal fat within 6–24 weeks (70).

There’s some evidence that intermittent fasting, and fasting in general, may not
be as beneficial for women as for men.

Although certain modified intermittent fasting methods appear to be better
options, stop fasting immediately if you experience any negative effects.

> 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.

18. DRINK GREEN TEA

Green tea is an exceptionally healthy beverage.

It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both
of which appear to boost metabolism (71Trusted Source, 72Trusted Source).

EGCG is a catechin, which several studies suggest may help you lose belly fat.
The effect may be strengthened when green tea consumption is combined with
exercise (73Trusted Source, 74, 75Trusted Source).

> SUMMARY
> 
> Regularly drinking green tea has been linked to weight loss, though it’s
> probably not as effective on its own and best combined with exercise.

19. CHANGE YOUR LIFESTYLE AND COMBINE DIFFERENT METHODS

Just doing one of the items on this list won’t have a big effect on its own.

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

Interestingly, many of these methods are things generally associated with
healthy eating 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 and eat real food, fat loss tends to follow as a
natural side effect.

> SUMMARY
> 
> Losing weight and keeping it off is difficult unless you permanently change
> your dietary habits and lifestyle.

THE BOTTOM LINE

There are no magic solutions to losing belly fat.

Weight loss always requires some effort, commitment, and perseverance on your
behalf.

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

How to Lose Weight Fast in 3 Simple Steps
In this video you'll learn how to use quick, science-backed tips that will help
you lose weight quickly.

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Last medically reviewed on February 24, 2020

FEEDBACK:


EVIDENCE BASED

This article is based on scientific evidence, written by experts and fact
checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective,
unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,
2, 3) are clickable links to peer-reviewed scientific papers.

Written by Franziska Spritzler on February 24, 2020 — Medically reviewed by Atli
Arnarson BSc, PhD




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