Best Ways To Lose Belly Fat

Introduction

Maintaining a slim waistline not only enhances your appearance but may also extend your lifespan. Increased waist sizes are associated with a greater risk of heart disease, diabetes, and even cancer. Shedding pounds, particularly from the belly, can enhance blood vessel function and improve sleep quality.

Dieting to lose belly fat is not practical. However, overall weight loss will help reduce your waist size; more importantly, it will decrease the harmful layer of visceral fat, a type of fat hidden within the abdominal cavity that raises health risks.

Excessive belly fat can elevate your chances of developing certain chronic diseases. Cutting back on alcohol, increasing protein intake, and engaging in resistance training are just a few ways to shed belly fat.

Having too much abdominal fat can adversely impact health and potentially lead to various chronic conditions. One specific type of belly fat—visceral fat—significantly increases the likelihood of type 2 diabetes, heart disease, and other ailments.

Various health organizations utilize body mass index (BMI) to categorize weight and forecast the risk of metabolic diseases.

Nonetheless, BMI is calculated solely based on height and weight and does not consider body composition or visceral fat. While losing fat from the abdominal area can be challenging, several strategies can help you reduce excess belly fat.

Reducing fat in the belly area is a common fitness objective. However, individuals cannot concentrate fat loss in one specific region. Making overall lifestyle and dietary changes is the most effective method for losing stomach fat.

Producers of specialized pills, beverages, and supplements claim their products can lead to rapid weight loss, eliminate belly fat, or achieve both. However, scientific evidence supporting the safety or effectiveness of these products is lacking.

On the other hand, people can reduce fat and lose weight by using tried-and-true natural strategies including dietary changes and focused exercise.

What distinguishes belly fat from other types?

Cardiovascular exercise is an effective approach to burn calories. Visceral fat, also referred to as abdominal, stomach, or belly fat, is a potentially harmful type that encapsulates abdominal organs. Decreasing abdominal fat can significantly improve health for some individuals.

Visceral fat secretes hormones that can contribute to type 2 diabetes and increase the risk of cardiovascular disease and other health issues. It is sometimes labeled “active fat” due to its active role in hormone production.

Compared to subcutaneous fat, which is found just beneath the skin, this particular type of fat is less obvious. However, a visible increase in waist circumference can signal a rise in visceral fat. Visceral fat is highly influenced by dietary choices.

Making important dietary adjustments and engaging in the right forms of exercise can help lower levels of this fat.

The following sections outline specific methods for reducing belly fat.

Prioritize low-calorie foods

One of the most successful strategies for losing body fat is to consume fewer calories than the body expends. This can result in fat loss across the entire body, including the abdomen.

There is a calorie deficit when you consume fewer calories than your body will need. A caloric deficit is a crucial element in weight loss.

Additionally, low-calorie foods are typically more nutritious than high-calorie options. Reducing the intake of foods high in calories but low in nutrition—such as processed items, baked goods, and fries—is a positive approach to creating a caloric deficit and enhancing health.

You can try substituting higher-calorie foods with nutritious, low-calorie alternatives like fruits, vegetables, legumes, and whole grains.

Some Effective Strategies for Losing Belly Fat

Include plenty of soluble fiber

Soluble fiber slows the movement of food through your digestive tract by absorbing water and gelling.

Research indicates that soluble fiber may encourage weight loss by making you feel full, leading to reduced food intake naturally. Furthermore, soluble fiber may assist in diminishing belly fat.

In a previous observational study that included more than 1,100 participants, belly fat accumulation decreased by 3.7% over five years for every 10-gram increase in soluble fiber consumption.

Excellent sources of soluble fiber are:

• fruits
• vegetables
• legumes
• oats
• barley

Soluble fiber may aid in weight loss by enhancing feelings of fullness and decreasing calorie absorption. Make an effort to include a range of foods high in fiber in your diet.

Increase your intake of fruits and vegetables

Fruits and vegetables offer complex carbohydrates, which serve as healthy, low-calorie substitutes for refined carbohydrates.

Fiber also occurs in fruits and vegetables. Research suggests that fiber can lower the risk of type 2 diabetes—a condition associated with visceral fat buildup and obesity—and assist in maintaining steady blood sugar levels.

Avoid munching on all that which includes trans fats.

Trans fats are formed by infusing hydrogen into unsaturated fats, like soybean oil.

In the past, they were present in certain margarines and spreads, often included in packaged foods, but many manufacturers have stopped using them.

These fats are associated with inflammation, heart disease, insulin resistance, and abdominal fat based on both observational and animal research.

One six-year study revealed that monkeys consuming a high trans fat diet gained 33% more abdominal fat compared to those on a diet rich in monounsaturated fat.

Read ingredient labels carefully and steer clear of trans fat-containing goods to help reduce abdominal fat. Polymers are commonly known as partially hydrogenated fats.

Some research has connected a high consumption of trans fats with increased belly fat accumulation. No matter if your goal is weight loss, limiting trans fat intake is advisable.

Packaged goods and snacks often contain high levels of trans fats, added sugars, and excess salt or sodium—three factors that can hinder weight loss.

Limit your alcohol consumption

In moderation, alcohol can be beneficial to health, but in excess, it can be hazardous.

Studies indicate that excessive alcohol intake may contribute to an increase in belly fat.

Observational research links heavy alcohol use to a considerably heightened risk of excess fat accumulation around the waist.

Reducing alcohol intake could help shrink your waistline. You don’t have to eliminate it, but moderating your daily consumption may assist.

In a study involving over 2,000 participants, results indicated that individuals who consumed alcohol daily but averaged less than one drink a day had less belly fat than those who drank less regularly but consumed more alcohol on drinking days.

According to the most recent Dietary Guidelines for Americans, women should strive for one drink or less of alcohol per day, while men ought to restrict their consumption to two drinks or less.

High alcohol consumption is associated with increased belly fat. If you’re looking to lose weight, consider moderating your alcohol consumption or abstaining altogether.

Incorporate more protein into your diet.

One of the most important nutrients for weight management is protein. A higher protein intake enhances the secretion of the fullness hormone peptide YY, which curbs appetite and promotes a sense of fullness.

Protein also boosts your metabolic rate and aids in maintaining muscle mass during weight loss.

Numerous observational studies show that individuals who eat a higher protein diet tend to have less abdominal fat compared to those with a lower protein intake.

Make sure to include a reliable protein source in each meal, such as:

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

If you are interested in shedding belly fat, foods high in protein, such as beans, lean meats, and fish, may be beneficial.

Lean protein options include nuts, legumes, and lean meats. Adding these to your diet can promote feelings of fullness after meals and lessen cravings for sugary treats.

At the same time, it may be beneficial to cut back or eliminate fatty meats such as beef and processed meats.

Lower your stress levels.

Although stress causes the adrenal glands to release the stress hormone cortisol, it might increase belly fat.

Research indicates that elevated cortisol levels can spike appetite and lead to abdominal fat storage.

Additionally, women who already have a larger waist often produce more cortisol in response to stress. Increased cortisol can subsequently contribute to further fat accumulation around the middle.

To help minimize belly fat, participate in activities that reduce stress. Activities like yoga or meditation can be quite effective.

Stress can promote weight gain around your waist. Thus, managing stress should be a priority if you’re working towards weight loss.

Minimize the consumption of beverages that are high in sugar.

Beverages that contain added sugars, like fructose, can lead to increased belly fat.

A study involving individuals with type 2 diabetes indicated that drinking at least one serving of sugar-sweetened drinks weekly was related to higher belly fat compared to having fewer than one serving per week.

Moreover, since the brain doesn’t process liquid calories in the same way it does solid foods, you may end up consuming excessive calories later, which will be stored as fat.

To reduce belly fat, it’s advisable to cut down on sugar-sweetened drinks including:

• soda
• punch
• sweet tea
• alcoholic mixers that contain sugar

Limiting sources of liquid sugar, like sugar-sweetened beverages, is crucial if your goal is to lose belly fat.

Avoid consuming excessive amounts of sugary foods.

Sugar contains fructose, which can be associated with various chronic health conditions when ingested in high amounts.

These conditions include heart disease, type 2 diabetes, and fatty liver disease. Observational studies demonstrate a correlation between high sugar consumption and increased abdominal fat.

It’s crucial to understand that gaining belly fat can occur from more than just refined sugars. Even natural sugars, such as honey, should be consumed sparingly.

A high intake of sugar is a significant contributor to weight gain in numerous individuals. Reduce your consumption of candy and processed items high in added sugars.

Participating in aerobic exercises (cardio) is an effective method to boost your health and burn calories.

Research shows that it can effectively help decrease belly fat.

However, the evidence remains inconclusive regarding whether moderate or high-intensity workouts offer greater benefits.

Regardless, the frequency and duration of your exercise routine can greatly impact your progress.

One study found that postmenopausal women who engaged in 300 minutes of aerobic exercise weekly experienced more fat loss in all areas than those who exercised for only 150 minutes weekly.

Nonetheless, the researchers noted that there wasn’t a significant discrepancy in visceral belly fat changes between the two groups.

An optimal weight-loss method is aerobic exercise. Research indicates that it works very well for minimising body fat, including belly fat.

Being active helps burn abdominal fat. According to Stewart, “One of the main advantages of exercise is that it significantly improves body composition.” It seems that exercise especially targets belly fat by lowering circulating insulin levels—which could otherwise lead the body to store fat—and encourages the liver to use fatty acids, particularly near visceral fat areas.

The amount of exercise required to reduce weight will depend on your objectives. For many, this often translates to 30 to 60 minutes of moderate to vigorous activity almost daily.

Engagement in physical activity can facilitate weight loss throughout the entire body, including the abdominal region.

Regretfully, it is impossible to target specific fat loss in certain locations. This suggests that exercises aimed specifically at the abdomen, like crunches and sit-ups, will not necessarily be more effective than other types of exercise for reducing abdominal fat.

However, these exercises can contribute to strengthening and toning the abdominal muscles, offering them a more defined look.

Trim down on carbohydrates—particularly refined carbs.

Lowering your carb consumption can significantly aid in fat loss, including fat around the abdomen.

Research shows that low-carb diets can lead to the loss of belly fat in individuals who are overweight, at risk for type 2 diabetes, or have polycystic ovary syndrome (PCOS).

You don’t need to adopt a strictly low-carb diet. Some studies indicate that swapping refined carbs for unprocessed starchy carbs might enhance metabolic health and contribute to belly fat reduction.

According to the Framingham Heart Study, individuals who consumed the most whole grains were 17% less likely to possess excess abdominal fat compared to those who had diets high in refined grains.

A diet high in refined carbs is linked to increased belly fat. Consider reducing your carb intake or substituting refined carbs with healthier sources of carbohydrates like whole grains, legumes, or vegetables.

In a comparison conducted by Johns Hopkins researchers, examining the impact on heart health of weight loss through a low-carbohydrate diet versus a low-fat diet over six months—both having the same number of calories—those following a low-carb diet reduced their weight by an average of 10 pounds more than those following a low-fat diet—28.9 pounds against 18.7 pounds.

An added benefit of the low-carb approach is that it resulted in a higher quality of weight loss, as noted by Stewart.

Whereas losing weight usually results in less fat, lean tissue (muscle) is frequently lost as well, which is undesirable. Both diets resulted in a reduction of about 2 to 3 pounds of lean tissue alongside fat loss, indicating that the fat loss percentage was significantly higher with the low-carb diet.

Engage in resistance training (lifting weights)

Resistance training, commonly referred to as weightlifting or strength training, is crucial for maintaining and increasing muscle mass.

Research involving individuals with prediabetes, type 2 diabetes, and fatty liver disease suggests that resistance training may aid in belly fat reduction.

One study on teenagers who are overweight revealed that a combination of strength training and aerobic exercise resulted in the most substantial decrease in visceral fat.

If you plan to start weightlifting, it’s advisable to consult with a physician first and seek guidance from a certified personal trainer.

Any weight loss regimen must include strength training, which may also assist reduce belly fat. Studies indicate that it’s even more effective when paired with aerobic exercise.

Incorporating even moderate strength training into aerobic workouts helps build lean muscle mass, which causes an increase in calorie burn throughout the day, both during rest and exercise.

Enhance overall activity levels

Raising your activity throughout the day aids in calorie burning. Increased movement can also bolster muscle strength and improve mood.

Ways to boost daily activity levels include:

• taking regular stretching breaks while sitting for prolonged periods,
• opting for stairs instead of elevators,
• choosing to walk or cycle rather than driving or using public transport,
• Use a standing desk and parking far from your destination.

Consume probiotic foods or consider taking a probiotic supplement

Probiotics are good microorganisms that are frequently found in some meals and supplements. They may provide health advantages, such as supporting gut health and boosting immune function.

Studies have indicated that various strains of bacteria are involved in regulating weight and maintaining the right balance can assist with weight loss, particularly in reducing belly fat.

In particular, certain strains of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri, are known to reduce belly fat.

However, although probiotics may aid in weight loss, additional research is necessary. Since the Food and Drug Administration does not regulate some probiotics, consulting with a healthcare professional before incorporating probiotics or other supplements into your routine is crucial.

Taking probiotic supplements may support a healthy digestive system. Research also indicates that beneficial gut bacteria could facilitate weight loss.

Make sure to get sufficient restful sleep

Sleep is essential for managing your weight and many other areas of your health. Research indicates that inadequate sleep can be associated with a heightened risk of obesity and increased belly fat in certain populations.

A study lasting 16 years that involved more than 68,000 women found that those who averaged less than 5 hours of sleep per night were significantly more prone to weight gain in contrast to people who slept for at least seven hours.

The sleep disorder known as sleep apnea, characterized by intermittent breathing interruptions during sleep, has been associated with excess visceral fat.

In addition to ensuring at least 7 hours of sleep each night, it’s essential to focus on obtaining enough high-quality sleep.

If you suspect that you might have sleep apnea or another sleep-related issue, it may be beneficial to consult a healthcare professional about treatment options.

Lack of sleep is linked to a higher chance of gaining weight. Achieving adequate high-quality sleep is essential if you’re working toward weight loss.

Your routine ought to involve high-intensity interval training (HIIT). 

To burn calories fast, HIIT alternates short bursts of high-intensity exercise with periods of lower-intensity activity. For example, HIIT can comprise alternating both walking for 3 minutes and running for 30 seconds.

Research suggests that HIIT is as effective as other weight loss methods but might produce results more quickly due to its shorter workout sessions.

Monitor your food consumption and physical activity

While many strategies can aid in losing weight and belly fat, consuming fewer calories than your body needs for maintenance is crucial.

Keeping a food diary or using an online food tracker or app can assist in monitoring your calorie consumption. This approach helps people lose weight.

Food tracking tools also allow you to assess your intake of protein, carbohydrates, fiber, and micronutrient intake. Many of these tools also enable you to log your exercise and physical activity.

You can discover numerous free applications or websites for tracking calorie and nutrient intake on this page.

If you’re aiming to shed pounds, it may be beneficial to keep a record of your food intake. Maintaining a food diary or utilizing an online food tracker are among the most popular methods for doing so.

Incorporate fatty fish into your diet each week

Fatty fish can be a healthy and nutritious addition to a balanced diet.

They are abundant in high-quality protein and omega-3 fatty acids, which may offer protection against chronic diseases.

Some evidence indicates that these omega-3 fatty acids might also help decrease visceral fat.

Research involving both adults and children with fatty liver disease has shown that omega-3 supplements can lead to significant reductions in liver and abdominal fat.

Aim to include 2–3 servings of fatty fish in your weekly meals. Good options consist of:

• salmon
• herring
• sardines
• mackerel
• anchovies

For those who are vegan, vegetarian, or do not eat fish regularly, plant-based omega-3 supplements derived from sources such as algae are also available.

Consuming fatty fish or taking omega-3 supplements sourced from either fish oil or algae may enhance overall health. Some studies also indicate that it may help reduce belly fat in individuals with fatty liver disease.

Limit your intake of fruit juice

While fruit juice offers essential vitamins and minerals, it can be as high in sugar as soda and other sweetened drinks.

An 8-ounce (248-milliliter) portion of unsweetened apple juice, for example, contains 24 grams of sugar, of which fructose makes up more than half.

Research indicates that consuming high quantities of fruit juice might lead to weight gain due to the calories it provides, rather than the fructose content.

To help minimize excess belly fat, it’s advisable to limit your intake and opt for beverages with lower sugar levels, such as water, unsweetened iced tea, or sparkling water with a slice of lemon or lime.

Fruit juice can contain as much sugar as soda and may lead to weight gain if consumed excessively. It’s wise to moderate your consumption and choose other drinks, like water or unsweetened iced tea.

Consider intermittent fasting

As a weight loss strategy, intermittent fasting has evolved into very popular. Such dietary pattern alternates between times when you eat and when you fast.

Once or twice a week, 24-hour fasts are a popular strategy. Another method includes fasting for 16 hours each day and consuming all meals within an 8-hour window.

One study revealed that combining intermittent fasting with protein pacing—which entails eating nutrient-dense meals evenly spaced throughout the day—resulted in greater reductions in body weight, total fat, and visceral fat compared to simply restricting calories.

It’s important to note that some earlier evidence suggests intermittent fasting might adversely impact blood sugar control in women but not in men.

While certain modified intermittent fasting techniques may be more favorable, stop fasting right away if you notice any negative effects.

Moreover, consult a doctor before attempting intermittent fasting or making significant dietary changes.

A dietary plan that alternates between periods of eating and fasting is known as intermittent fasting. Research indicates it may be one of the most effective strategies for losing weight and belly fat.

Drink green tea

Green tea is an incredibly nutritious drink.

It has caffeine and the antioxidant epigallocatechin gallate (EGCG), which may enhance metabolism.

EGCG is a catechin that several studies suggest could assist in reducing belly fat. This effect might be amplified when green tea is consumed alongside exercise.

Interestingly, one review found that green tea could promote weight loss, particularly when ingested in doses below 500 milligrams per day for 12 weeks.

Another review indicated that consistently drinking green tea could help decrease body weight and waist measurements.

However, further high-quality research is necessary.

Even though more studies are required, regularly consuming green tea has been associated with weight loss. However, it’s likely not as effective alone and is best when combined with exercise.

Change your lifestyle and combine different methods

Implementing just one item from this list may not yield significant results on its own.

For optimal outcomes, combining multiple approaches could be more beneficial.

Interestingly, many of these strategies are commonly linked to balanced eating and an overall healthy lifestyle.

Thus, making long-term lifestyle changes is essential for losing belly fat and maintaining that loss.

When you establish healthy habits, remain active, and decrease your consumption of ultra-processed foods, fat loss often occurs as a natural consequence.

Achieving weight loss and sustaining it can be challenging unless you uphold consistent dietary practices and lifestyle adjustments.

Go Mediterranean

Much of the knowledge gained from following a Mediterranean diet, which promotes heart and brain health, is incorporated into the well-known “flat belly diets.” The fundamental principle of both diets is to consume foods rich in monounsaturated fatty acids (MUFA), which may assist in decreasing belly fat accumulation. Foods high in MUFAs include avocados, nuts & seeds, salmon, and olive oil. Yoghurt has also been demonstrated to help reduce abdominal fat when consumed regularly.

The apple cider vinegar diet is another nutritional gimmick that promises to reduce belly fat. While promising findings have emerged from animal studies, current human research has yet to demonstrate significant outcomes. However, the evidence backing the Mediterranean diet is robust and warrants making some dietary modifications.

Additionally, constitutes an effort to spend less time sitting.

Research indicates that individuals who sit for eight to nine hours daily, even if they engage in the recommended 150 minutes of exercise per week, do not experience the same health benefits as those who remain active throughout the day.

If your job requires you to sit for most of the day, look for ways to incorporate movement:

• All through the day, take brief pauses to stroll around.
• Use your lunch break for a longer walk.
• Opt for the stairs rather than the elevator, whenever possible.
• Perform stretching exercises at your desk.
• Make an effort to be active as much as possible.

Reconsider the concept of ‘rest.’

Engaging in an active hobby — and developing one if you don’t already have it — is essential. Participate in some form of sport, whether it’s a team activity or something you can do solo. Essentially, if an activity is enjoyable for you, you’ll be more likely to stick with it.

If your downtime consists of being sedentary on the sofa or in a chair, you might be negating the positive health effects of regular exercise.

Sadly, most people think of rest as lounging in front of the TV or dining out — what we refer to as “passive rest.” However, our rest should primarily involve sleep, while our leisure time should be filled with enjoyable physical activities, which can be termed active rest.

Statistics indicate that out of 900 months in an individual’s life, the average U.S. man spends around 198 months watching television, five months complaining about his boss, and five months on hold.

During those 208 months of your life, consider what else you could achieve. You could pursue healthier activities and help keep belly fat in check.

You are unlikely to receive a six-pack from doing sit-ups.

Unfortunately, visceral fat may not be directly reduced by crunches or sit-ups. It’s not possible to target fat loss in specific areas of the body through localized exercises; our bodies simply do not function that way.

With sit-ups or other exercises aimed at the abdomen, you’re primarily strengthening the abdominal muscles but not burning intra-abdominal fat. The key tactic is to reduce your total body fat by eating a healthy diet and engaging in moderate-intensity exercise; this will also reduce your belly fat.

Thus, if you choose to incorporate abdominal exercises, make them a part of your exercise regimen. Just be sure they don’t replace the recommended 150 minutes of weekly moderate-intensity physical activity.

Disregard weight loss medications or supplements that promise a ‘one trick.’

Currently, there is no single medication approved by the Federal Drug Administration for targeting belly fat. Supplements claiming to offer a “one trick solution” for belly fat lack strict regulation, and many of the assertions made in their advertisements are not supported by scientific evidence.

In summary

The most significant thing to remember while dealing with abdominal fat is that medications or supplements are not the answer. Embracing a healthy lifestyle should be the priority. While it may not be as straightforward as taking a pill, the advantages will endure for a lifetime.

FAQs

References

• 18 According to Science Proven Strategies to Reduce Belly Fat. Healthline. https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat
• Losing Belly Fat. (n.d.). RUSH. https://www.rush.edu/news/losing-belly-fat
• 11 all-natural strategies for losing tummy fat. https://www.medicalnewstoday.com/articles/319957
• 8-ways-to-lose-belly-fat-and-live-a-healthier-life https://www.hopkinsmedicine.org/health/wellness-and-prevention/