Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat.
Having excess belly fat can negatively affect health and may contribute to several chronic conditions.
One specific type of belly fat — 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, BMI is only calculated using height and weight and doesn’t take body composition or visceral fat into account (2Trusted Source).
Though losing fat from this area can be difficult, there are several things you can do if you’re looking to reduce excess abdominal fat.
Here are 10 effective tips to lose belly fat, backed by scientific studies.
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 fiber may promote weight loss by helping you feel full, so you naturally eat less (3Trusted Source, 4Trusted Source).
What’s more, soluble fiber may help reduce belly fat.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years (5Trusted Source).
Excellent sources of soluble fiber include (6Trusted Source):
*fruits
*vegetables
*legumes
*oats
*barley
2. Avoid foods that contain trans fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Previously, they were found in some margarines and spreads and also often added to packaged foods, but most 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, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
3. Moderate your alcohol intake
Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.
Research suggests that too much alcohol can contribute to belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing 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 completely, 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).
According to the most recent Dietary Guidelines for Americans, it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women (13Trusted Source).
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 peptide YY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.
Be sure to include a good protein source at every meal, such as:
meat
fish
eggs
dairy
whey protein
beans
5. Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, 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 activities that relieve stress. Practicing yoga or meditation can be effective.
6. Don’t eat a lot of sugary foods
Sugar may contain fructose, which is linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, 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 refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation.
7. Do aerobic exercise (cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it can be an effective form 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 can also be very important.
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).
However, researchers also noted that changes in visceral belly fat were not significantly different between either group (30Trusted Source).
8. Cut back on carbs — especially refined carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people 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 replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34Trusted Source, 35Trusted Source).
In the 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).
9. Perform resistance training (lift weights)
Resistance training, also known as weightlifting 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 talk with a doctor first and get advice from a certified personal trainer.
10. Limit sugar-sweetened beverages
Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat.
One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week (40Trusted Source).
Additionally, because 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 (41Trusted Source, 42Trusted Source).
To lose belly fat, it’s best to limit your intake of sugar-sweetened beverages such as:
soda
punch
sweet tea
alcohol mixers containing sugar
