How to Lose your Belly Fat

Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science.
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However, if you need to lose weight fast , then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel. Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example It seems to be mostly the soluble and viscous fibers that have an effect on your weight This gel can dramatically slow the movement of food through your digestive system, and slow down the digestion and absorption of nutrients.

The end result is a prolonged feeling of fullness and reduced appetite In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3. What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like whole oats. Then you could also try taking a fiber supplement like glucomannan.

This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in several studies 30 , It is among the best things you can do if you want to live a long, healthy life and avoid disease. Listing all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat. However, keep in mind that I'm not talking about abdominal exercises here. Spot reduction losing fat in one spot is not possible, and doing endless amounts of ab exercises will not make you lose fat from the belly.


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In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity Aerobic exercise like walking, running, swimming, etc has been shown to cause major reductions in belly fat in numerous studies 33 , Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance Exercise also leads to reduced inflammation, lower blood sugar levels and improvements in all the other metabolic abnormalities that are associated with excess abdominal fat People think they're eating "high protein," "low-carb" or something else, but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential. It doesn't mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

You need to actually measure and fine tune in order to reach that goal. Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you are eating. I personally do this every few months. I weigh and measure everything I eat to see what my current diet looks like.

Many people store fat in the belly, and losing fat from this area can be hard. Here are 20 effective tips to lose belly fat, based on studies. Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes. Here are 12 things that make you gain belly fat. A simple 3-step plan to lose weight fast, along with numerous effective weight loss tips. All of this is supported by science with references. Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat. But do they actually work? Walking is a great form of physical activity that's free, low risk and easy to do.

Importantly, it can also help you lose weight and belly fat.


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Some foods can reduce appetite, cravings and help you burn more calories. These are the 20 most weight loss friendly foods on the planet. One type of fiber, soluble fiber, has been linked to belly fat loss. This article explains how this fiber can help you lose belly fat and avoid…. Several natural foods and beverages have been shown to increase metabolism and promote fat loss. These 12 healthy foods can help you burn fat. Most weight loss methods are unproven and ineffective.

Here is a list of 26 weight loss tips that are actually supported by real scientific studies. This article examines the effects of probiotics on weight loss. Several studies suggest that they can help you lose weight and belly fat. Don't eat sugar and avoid sugar-sweetened drinks. Even healthier sugars, such as real honey , should be used sparingly.

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


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However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial 27 , 28 , 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 minutes per week, compared to those who exercised minutes per week 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 overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome PCOS 31 , 32 , 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 34 , Coconut oil is one of the healthiest fats you can eat. Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake 37 , Controlled studies suggest it may also lead to abdominal fat loss In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.

To boost belly fat loss, it's best to take about 2 tablespoons 30 ml of coconut oil per day, which is the amount used in most of the studies reporting good results. Coconut oil is still high in calories. Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss 41 , In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat 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 week study found significant abdominal fat gain in people who consumed beverages high in fructose 44 , 45 , 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 47 , To lose belly fat, it's best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

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 49 , A year study in more than 68, women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat In addition to sleeping at least seven 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.

How to Lose Your Belly Fat Quickly and Naturally | StrongLifts

Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key 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 54 , In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.

Fatty fish are incredibly healthy. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat 58 , 59 , Aim to get 2—3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies. 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 of abdominal fat gain An 8-ounce ml serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.

Drinking apple cider vinegar has impressive health benefits , including lowering blood sugar levels It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies 64 , 65 , In a week controlled study in obese men, those who took 1 tablespoon 15 ml of apple cider vinegar per day lost half an inch 1. 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.

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However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth. Probiotics are bacteria found in some foods and supplements. They have many health benefits, including improved gut health and enhanced immune function 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 69 , 70 , 71 , Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.

Intermittent fasting has recently become very popular for weight loss. One popular method involves 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.

The Truth About Belly Fat

Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , both of which appear to boost metabolism 75 , EGCG is a catechin, which several studies suggest may be effective in losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise 77 , 78 , If you want good results, you need to combine different methods that have been shown to be effective.

Interestingly, many of these are things generally associated with healthy eating and an overall healthy lifestyle.

How I Lost Belly Fat In 7 Days: No Diet No Exercise!

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. There are no magic solutions to losing belly fat. 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. Belly fat is the most harmful fat in your body, linked to many diseases.