18 Effective Tips to Lose Belly Fat Fast and Naturally

Introduction

Losing belly fat involves a combination of healthy eating, regular physical activity, and lifestyle changes. While spot reduction isn’t possible, focusing on overall fat loss and core strengthening can help reduce abdominal fat and improve your health.

You might be more prone to some chronic illnesses if you have too much belly fat.

A large amount of belly fat can be harmful to one’s health and may be a contributing factor in several chronic illnesses.

One kind of belly fat, known as visceral fat, is a significant risk factor for heart disease, type 2 diabetes, and other illnesses.

However, BMI does not account for visceral fat or body composition; it is only determined by height and weight.

Even though it can be difficult to lose fat from the abdomen, there are a few things you can do to lessen excess belly fat.

These are scientifically proven methods for reducing belly fat.

1. Consume soluble fiber in large quantities.

As food moves through your digestive system, soluble fiber slows it down by absorbing water and forming a gel.

This fiber helps you feel full, which makes you naturally eat less, which may help you lose weight, according to studies.

Soluble fiber may also aid in the reduction of abdominal fat.

The following sources are rich in soluble fiber:

• fruits
• vegetables
• legumes
• oats
• barley

Summary

Soluble fiber may help with weight loss because it promotes feelings of fullness and reduces the absorption of calories.

2. Avoid trans fat-containing foods.

When hydrogen is pumped into unsaturated fats, like soybean oil, trans fats are produced.

In the past, they were frequently added to packaged foods and found in some margarines and spreads, but the majority of food manufacturers no longer use them.

Both animal and observational studies have connected these fats to insulin resistance, inflammation, heart disease, and the accumulation of abdominal fat.

A common listing for these is partially hydrogenated fats.

Summary

According to certain research, eating a lot of trans fat can lead to an increase in belly fat.

3. Drink alcohol in moderation.

While excessive alcohol consumption can be harmful, moderate alcohol use can have positive health effects.

Research has shown that excessive alcohol consumption may be a contributing factor to belly fat.

According to observational research, drinking a lot of alcohol raises your risk of gaining too much belly fat.

Drinking less alcohol may aid in weight loss. Limiting the quantity of alcohol you consume in a single day can be beneficial, but you don’t have to stop entirely.

More than 2,000 people took part in one study on alcohol use. Results showed that those who drank alcohol daily but typically drank less than one drink had less belly fat than those who drank less but occasionally overindulged.

Men should consume no more than two drinks of alcohol per day, while women should limit their consumption to no more than one drink per day, according to the most recent Dietary Guidelines for Americans.

Summary

Excessive drinking has been associated with increased belly fat. Drinking alcohol in moderation or not at all is something to think about if you’re trying to lose weight.

4. Eat a diet rich in protein.

One nutrient that is crucial for controlling weight is protein.

The fullness hormone peptide YY is released more when a high protein intake occurs, which reduces appetite and increases feelings of fullness.

In addition to increasing your metabolic rate, protein aids in maintaining muscle mass while you lose weight.

A higher protein diet is generally associated with less belly fat than a lower protein diet, according to numerous observational studies.

Include a nutritious protein source at each meal, such as:

• meat
• fish
• eggs
• dairy
• whey protein
• beans

Summary

Protein-rich foods like beans, lean meat, and fish may aid in the reduction of abdominal fat.

5. Decrease your stress levels.

When under stress, the adrenal glands may release the stress hormone cortisol, which can lead to weight gain.

According to research, elevated cortisol levels promote appetite and the storage of belly fat.

Furthermore, when under stress, women who already have a large waist tend to produce more cortisol. An additional factor contributing to middle-aged fat gain is elevated cortisol.

Stress-relieving activities can help reduce belly fat. Meditation and yoga are beneficial practices.

Summary

An increase in waist fat can be facilitated by stress. If you’re trying to lose weight, one of your main goals should be to reduce stress.

6. Avoid eating a lot of sweets.

Excessive consumption of fructose, which is found in sugar, has been connected to several chronic illnesses.

Observational studies have shown that consuming large amounts of sugar is associated with an increase in belly fat.

It’s crucial to understand that eating refined sugar alone won’t cause you to gain belly fat. Use moderation when using even natural sugars, like real honey.

Summary

Reduce the amount of processed foods and sugary candies you consume.

7. Do aerobic exercise (cardio)

Cardio, or aerobic exercise, is a great way to burn calories and enhance your health.

It can also be a useful type of exercise for losing belly fat, according to studies.

In any event, how often and how long you exercise can also have a big impact.

According to one study, postmenopausal women who engaged in aerobic exercise for 300 minutes a week lost more fat overall than those who only exercised for 150 minutes.

Researchers did observe, though, that there was no significant difference in the visceral belly fat changes between the two groups.

Summary

It’s especially good at lowering total body fat and belly fat.

8. Limit carbohydrates, particularly refined carbohydrates.

Those who are overweight, at risk for type 2 diabetes, or have polycystic ovarian syndrome (PCOS) may lose belly fat when following a low-carb diet.

According to some research, switching from refined to unprocessed starchy carbohydrates may enhance metabolic health and decrease visceral fat.

Summary

Overeating is linked to consuming a lot of refined carbohydrates. Think about eating fewer carbohydrates or substituting healthy carbs like whole grains, legumes, or vegetables for refined carbohydrates.

9. Resistance training includes lifting weights.

Strength training, sometimes referred to as resistance training or weightlifting, is crucial for maintaining and increasing muscle mass.

Indeed, a study that involved overweight teenagers revealed that the most effective way to reduce visceral fat was to combine strength training with aerobic exercise.

Summary

Strength training is an efficient weight loss strategy that could aid in the reduction of abdominal fat. Research indicates that it works even better when combined with aerobic exercise.

10. Don’t drink too many sugar-sweetened drinks.

Drinks with added sugars, such as fructose, are common in sugar-sweetened beverages and can lead to belly fat.

According to a study of individuals with type 2 diabetes, having at least one serving of sugar-sweetened beverages per week was linked to more belly fat than having less than one serving.

• soda
• punch
• sweet tea
• alcohol mixers containing sugar

Summary

Limiting sugar in liquid form, such as sugar-sweetened beverages, is crucial if you want to reduce belly fat.

11. Ensure that you get enough restful sleep.

Weight is one of the many health-related factors that sleep affects. Research indicates that for certain populations, inadequate sleep may be associated with an increased risk of obesity and abdominal fat.

According to a 16-year study involving over 68,000 women, women who slept for fewer than five hours per night were much more likely to gain weight than those who slept for seven hours or more.

Make sure you’re getting enough restful sleep in addition to obtaining a minimum of seven hours each night.

12. Monitor the amount of food and exercise you consume.

There are several strategies to reduce weight and belly fat, but cutting back on calories beyond what your body needs to sustain your weight is the most crucial.

You can keep an eye on your caloric intake by keeping a food journal or by using an app or online food tracker. It has been demonstrated that this method helps people lose weight.

Many also let you keep track of your physical activity and workouts.

This page offers several free apps or websites for tracking calorie and nutrient intake.

Summary

Using an online food tracker or keeping a food journal are two of the most common methods for doing this.

13. Eat fatty fish once a week.

They are rich in omega-3 fats and high-quality protein, which may protect against chronic illness.

According to some data, these omega-3 fats might also aid in the reduction of visceral fat.

Omega-3 supplements may dramatically lower liver and abdominal fat, according to studies conducted on adults and children with fatty liver disease.

Every week, try to consume two to three servings of fatty fish. Some wise decisions are:

• salmon
• herring
• sardines
• mackerel
• anchovies

Summary

Your general health may be enhanced by consuming fatty fish or taking omega-3 supplements made from algae or fish oil. It may also aid in the reduction of abdominal fat in those who suffer from fatty liver disease, according to some evidence.

14. Avoid drinking too much fruit juice.

Despite its vitamin and mineral content, fruit juice frequently has the same amount of sugar as soda and other sweetened drinks.

According to research, eating a lot of fruit juice may cause weight gain because it contains an excessive amount of calories rather than fructose.

Summary

When consumed in excess, fruit juice can cause weight gain because it frequently contains the same amount of sugar as soda. Limiting your consumption and consuming other drinks, like water or unsweetened iced tea, is the best course of action.

15. Eat probiotic-rich foods or take supplements.

Certain foods and supplements contain probiotics, which are bacteria. They might have positive health effects, such as strengthening the immune system and promoting gut health.

Numerous bacterial species have been linked to weight regulation, and the proper balance of these bacteria can aid in weight loss, including the reduction of abdominal fat, according to research.

Among those that have been demonstrated to decrease abdominal fat are Lactobacillus species, including Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri.

Even though probiotics might help people lose weight, more research is required. It’s crucial to consult a physician before incorporating probiotics or other supplements into your regimen because the Food and Drug Administration doesn’t regulate all of them.

Summary

It may be possible to support a healthy digestive system by taking probiotic supplements. Additionally, research indicates that good gut flora might support weight loss.

16. Take intermittent fasting as an example.

Another is to eat all of your food in 8 hours and fast for 16 hours each day.

In contrast to calorie restriction, one study found that protein pacing, which entails eating nutrient-dense meals evenly throughout the day, combined with intermittent fasting, resulted in larger reductions in body weight, total fat, and visceral fat.

Be aware that some older research indicates intermittent fasting may hurt women’s blood sugar control but not men’s.

If you encounter any adverse effects, stop fasting right away, even though some modified intermittent fasting techniques seem like better choices.

Summary

It may be among the most effective methods for losing weight and belly fat.

17. Drink green tea

A very healthful beverage is green tea.

The antioxidant epigallocatechin gallate (EGCG) and caffeine, which are present in it, seem to increase metabolism.

Numerous studies indicate that EGCG, a catechin, may aid in the reduction of abdominal fat.

Surprisingly, one review discovered that green tea may help people lose weight, especially if they take 500 mg or less per day for 12 weeks.

More excellent research is necessary, though.

Summary

Green tea consumption regularly has been linked to weight loss, but more research is needed. On its own, though, it’s probably not as effective; exercise is the best combination.

18. Alter your way of living and use a variety of strategies.

Performing a single action on this list might not have a significant impact.

Combining different approaches could give better results.

Remarkably, a lot of these techniques are typically linked to healthy eating and a balanced way of living.

Therefore, the secret to losing and maintaining belly fat is to make long-term lifestyle changes.

Losing weight is often a natural consequence of maintaining healthy habits, being active, and consuming fewer highly processed foods.

Summary

If you don’t stick to your diet and lifestyle changes, it could be hard to lose weight and keep it off.

What is different about belly fat?

Visceral fat, also known as stomach, belly, or abdominal fat, is the potentially harmful type of fat that surrounds the organs in the abdomen. Some people can experience major health benefits from reducing their abdominal fat.

Type 2 diabetes, cardiovascular disease (CVD), and other diseases are made more likely by the hormones released from visceral fat.

Subcutaneous fat, which is located directly beneath the skin, is more noticeable than this kind of fat. However, if the waist circumference noticeably increases, visceral fat may also increase.

The right kind of exercise and important dietary adjustments can lower levels of this kind of fat.

Factors influencing abdominal fat

Visceral fat accumulation is more common in people who eat a lot of processed and sugary foods.

As people age, their belly fat naturally grows. Additionally, some medical conditions may cause visceral fat to increase.

Summary

Many people’s health can be greatly enhanced by losing belly fat. It’s important to remember, though, that abdominal fat cannot be targeted or reduced specifically.

Rather, it is best to lose weight overall by following a nutritious diet and exercise regimen. Over time, these lifestyle modifications are probably going to help reduce abdominal fat.

There aren’t any quick fixes for belly fat.

Losing weight always takes some work, dedication, and persistence.

Losing belly fat and enhancing your general health may be possible if you implement some or all of the lifestyle objectives and tips covered in this article.

FAQs

Reference

• Spritzler, F. (2023, November 30). 18 Effective Tips to Lose belly Fat (Backed by Science). Healthline. https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat
• Morales-Brown, P. (2024, July 9). 11 natural ways to get rid of belly fat. https://www.medicalnewstoday.com/articles/319957