How to Lose Belly Fat: 18 Science-Backed Tips That Actually Work

Excess abdominal fat can increase the risk of certain diseases. Avoiding alcohol consumption, increasing protein intake, and strength training exercises are just a few ways to get rid of belly fat.

Having excess abdominal fat is detrimental to one's health and increases the risk of several chronic illnesses. For instance, visceral fat, which is deep inside your body close to organs such as the stomach and liver, contributes greatly to type 2 diabetes and cardiovascular diseases among others. Various institutions use body mass index (BMI) as a tool for categorizing one's body weight and predicting the risk of metabolic disorders.

However, BMI measurement only considers the height and weight of a person without considering any factor related to body fat or visceral fat. Eliminating visceral fat is not easy, and you can try out several options if you wish to shed excess abdominal fat.

Here are 18 tips backed by science that work to reduce belly fat.

01. Reduce stress levels

Excessive stress contributes to fat storage in the mid-section. It triggers the adrenal glands to release the hormone known as cortisol. Some studies have found that high levels of cortisol increase hunger and cause fat storage in the abdominal region. Additionally, studies have shown that women who are heavier around their mid-sections release high amounts of cortisol during stressful situations. In order to lose abdominal fat, one should engage in activities that relieve stress.

02. Eat more soluble fiber

Soluble fiber attracts water and forms a gel which makes digestion of foods slower. Research shows that this type of fiber could aid weight loss by reducing appetite and helping people eat less. In addition, it may help reduce visceral fat. One study involving over 1,100 people showed that for each 10 grams of increased intake of soluble fiber, there was a 3.7 percent reduction in visceral fat gain within five years.

Food sources of soluble fiber are:

• fruits
• vegetables
• legumes
• oats
• barley

03. Avoid an abundance of sweet foods

Refined sugars are known to increase the chances of suffering from serious health issues. Excessive consumption of fructose increases the risk of developing type 2 diabetes, cardiovascular diseases, obesity, and nonalcoholic fatty liver. It's important to know that, not only added sugars but even natural sweeteners like honey should be consumed in small amounts.

04. Be careful about alcohol consumption.

According to a study published in 2023, excessive drinking has been associated with higher chances of being obese. Cutting back on your alcohol intake may help reduce some inches around your waist. This does not mean you need to stop alcohol consumption entirely; rather, it will be beneficial to minimize it per day.

According to an older research article published in 2003, more than 2,000 subjects were studied. It was observed that individuals who consumed alcoholic beverages daily but not exceeding one serving had less visceral fat compared to individuals who consumed alcohol less frequently but in high amounts. Latest recommendations according to the Dietary Guidelines for Americans: Two or fewer alcoholic drinks per day for males, and one drink or less per day for females.

05. Participate in cardio training

Cardio exercise is beneficial for your health and burning calories. This type of exercise also helps to reduce fat in your abdomen; however, its effectiveness depends on the intensity of exercise. The duration and frequency of exercises influence the results. For example, women who participated in 300-minute training sessions per week lost more body fat in comparison with those who exercised 150 minutes weekly. The effect was similar when reducing visceral fat accumulation.

06. Reduce the number of carbohydrates consumed, especially refined ones

Reducing carbohydrate intake facilitates the process of losing belly fat. Low-carb diet is recommended for people who are at risk of having type 2 diabetes, obesity, or PCOS. Low-carbohydrate diets aren't necessary since, according to some researchers, replacing refined carbohydrates with unprocessed and starchy ones may result in improved metabolic health and reduced visceral fat. For example, people who had the highest consumption of whole grains had 17% lower chances of accumulating excessive abdominal fat than participants with higher intake of refined grains.

07. Consume more protein

The intake of proteins is beneficial for weight management as it increases the production of peptides YY, a hormone that induces satiety. Proteins increase the metabolic rate and help maintain muscles during weight loss. According to studies, individuals who consume more proteins tend to have lower levels of abdominal fat compared to individuals who consume fewer amounts of proteins.

A recommended daily consumption of some sources of protein includes:

• meat
• fish
• eggs
• dairy products
• whey protein
• legumes

08. Lift weights

Resistance training, weightlifting, or strength training not only maintain but also build muscles. According to some research findings in individuals with prediabetes, type 2 diabetes, and fatty liver disease, it could be helpful for reducing belly fat as well. A study published in 2014 conducted with overweight adolescents discovered that those who performed strength training together with aerobic exercises showed the highest reduction in visceral fat. Before starting any weightlifting routines, it’s better to consult a physician and receive proper guidance from a certified fitness coach.

09. Stay away from food containing trans fats

These types of fats are created when hydrogen is added to unsaturated fats, for example, soybean oil. Trans fats were present in certain types of margarine and spreads and were added to processed food, although producers stopped using them in many of their products.

Animal studies and observations of people show links between trans fats and inflammation, heart disease, insulin resistance, and increased body fat, particularly in the belly. In order to reduce belly fat, look at food labels and avoid any type of food containing partially hydrogenated fats.

10. Avoid sugar-sweetened beverages

Sugar-sweetened beverages usually have a high amount of refined fructose, contributing to the excess belly fat problem. Several studies have revealed that the intake of sugar-sweetened drinks in individuals with type 2 diabetes contributes to belly fat accumulation. Besides, due to a different processing mechanism within the gut-brain axis in comparison with calorie content of food, the extra caloric intake and fat accumulation become easy.

Some sugary beverages include the following:

• soda
• fruit juices
• sweet tea
• sugary alcohol beverages

11. Ensure you get adequate sleep

Proper sleep is essential for good health in many ways, one being maintaining healthy body weight. Research indicates that lack of adequate sleep might put one at greater risk of obesity and abdominal fat accumulation. One particular study conducted over a period of 16 years in 2006 on more than 68,000 women showed that participants who did not sleep for more than five hours each night gained significantly more weight compared to other participants who had slept for seven hours or more each night.

Another factor associated with excessive visceral fat is the inability to breathe normally during sleep in a situation referred to as sleep apnea. Apart from ensuring that you have eight hours or more of proper sleep each night, ensure you get enough quality sleep.

12. Log what you eat and how often you exercise

There are plenty of ways to help you drop some pounds and shed visceral fat, but the most important factor is eating fewer calories than your body requires to maintain its weight. Logging what you eat in a journal or using an online tracker can help you keep track of your calorie consumption. This approach might prove helpful for your weight loss efforts. Moreover, food logging apps provide you with detailed information about your intake of proteins, carbohydrates, fiber, and vitamins. Some apps let you log your workouts as well.

13.Eat fatty fish weekly

Fatty fish is a nutritious element of a balanced meal. It contains quality protein and healthy omega-3 fatty acids that can protect against chronic illnesses. Omega-3 fatty acids have been linked to reduced visceral fat. According to some research on adults and children with fatty liver disease, omega-3 supplements have been found to decrease visceral fat and liver fat.

Aim for 2–3 servings of fatty fish weekly. These include:

• salmon

• herring

• sardines

• mackerel

• anchovies

There are omega-3 supplements derived from algae for vegans and vegetarians who do not eat fish.

14. Minimize intake of fruit juice

Although fruit juices contain vitamins and minerals, they may have as much sugar content as sodas do. Take for instance, a glass containing 8 ounces (248 ml) of unsweetened apple juice, which has 24 grams of sugar, where a significant portion is fructose. Studies indicate that excess consumption of fruit juice may cause obesity due to additional calories, besides the presence of fructose. To minimize the accumulation of abdominal fats, consume juices moderately, choosing beverages such as water, iced tea, or carbonated water mixed with wedges of lemon or lime.

15. Consume green tea 

Green tea is highly nutritious. It contains caffeine and EGCG – an antioxidant that could increase your metabolic rate. EGCG is a compound that is associated with reduced abdominal fat in a number of studies. Its effects are enhanced with regular exercises. According to one systematic review, green tea is associated with significant weight reduction with daily consumption lower than 500 mg for a period of 12 weeks. Another review indicated that green tea consumers have the ability to reduce their body weight and waist circumference. However, more research is required on this matter.

16. Intermittent fasting may help

Intermittent fasting is a type of dieting regime which consists of eating during certain periods and fasting during other timeframes. There are two popular regimes of intermittent fasting: 24-hour fasting performed one or two times per week and 16/8 fasting, where one should fast 16 hours and eat all foods within 8 hours. In one study, it was proven that combining protein pacing along with intermittent fasting produced more significant effects compared to caloric reduction when it comes to reducing body weight, fat mass, and visceral fat. According to some older studies, intermittent fasting may be harmful to blood glucose control in women but not in men. If you use this type of dieting regime, do not hesitate to give up on fasting if you experience negative effects. Consult a physician prior to implementing any kind of diet, including fasting.

17. Include Probiotics In Your Daily Routine

The definition of probiotics includes the type of bacteria that are either in some products or dietary supplements. According to scientific studies, specific bacteria play a crucial role in helping achieve and maintain a healthy weight. Several strains of Lactobacilli (Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri), in particular, have shown potential benefits when it comes to reducing belly fat and promoting weight loss.

Nonetheless, further research is required before any conclusive claims can be made about the impact of probiotics on health and weight reduction. As mentioned earlier, many probiotic products sold in the market lack FDA approval; therefore, one should consult a physician before taking them.

18. Modify your lifestyle and use several approaches

A single approach listed above may have no significant impact. Instead, it's best to combine different techniques. Most of these methods are linked to following a balanced diet and maintaining a healthy lifestyle. As a result, adopting a healthier lifestyle and maintaining it is vital to successfully getting rid of belly fat. In case a person has good eating habits, exercises regularly, and avoids ultra-processed products, fat loss will be easier as an inevitable consequence.

Conclusion

No universal approach exists when it comes to getting rid of belly fat. Experimenting with the suggested techniques and modifying one's lifestyle is likely to contribute to effective fat loss. Consult with your physician or other healthcare specialist in advance to discuss your weight loss goals and design a personalized strategy.

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