18 Effective Tips to Lose Belly Fat (Backed by Science)

Excess abdominal fat can raise your chances of developing certain long-term illnesses. Cutting back on alcohol, increasing protein intake, and doing strength training are a few strategies that can help reduce belly fat.

Carries of extra fat around the midsection can harm health and contribute to multiple chronic diseases.

One particular form of abdominal fat, visceral fat — the fat stored deep within the abdomen that wraps around internal organs — is a key risk factor for type 2 diabetes, cardiovascular disease, and other problems. Many health bodies use body mass index (BMI) to categorize weight and estimate metabolic disease risk.

However, BMI is derived solely from height and weight and fails to reflect body composition or visceral fat.

Although trimming fat from this region can be challenging, there are several approaches you can take if you want to reduce excess belly fat.

Below are 18 practical, science-supported tips to help you lose abdominal fat.

1. Consume plenty of soluble fiber

Soluble fiber soaks up water and forms a gel-like substance that slows digestion. Research shows this type of fiber may aid weight loss by increasing satiety, which leads to eating less naturally.

Additionally, soluble fiber may specifically help reduce belly fat. An older observational study of more than 1,100 adults reported that every 10-gram increase in soluble fiber intake was associated with a 3.7% smaller gain in belly fat over five years.

Good sources include:

• fruits
• vegetables
• legumes
• oats
• barley

2. Steer clear of trans fats

Trans fats are made by adding hydrogen to unsaturated oils like soybean oil. They used to be common in some margarines, spreads, and many packaged goods, though most manufacturers have phased them out.

In animal and observational research, these fats have been associated with inflammation, heart disease, insulin resistance, and increases in abdominal fat.

To limit belly fat gain, check ingredient lists and avoid products containing trans fats, often listed as partially hydrogenated oils.

3. Drink less alcohol

In moderation, alcohol may offer some health benefits, but excessive drinking can be harmful. Studies indicate that high alcohol consumption can lead to increased abdominal fat.

Research from 2023 found that alcohol intake was significantly linked to a greater risk of storing extra fat around the waist.

Reducing alcohol may help shrink your waistline. You don’t necessarily need to eliminate it, but cutting back on the amount you drink in one sitting can be helpful.

An older 2003 study of over 2,000 participants showed that daily drinkers who averaged less than one drink per day had less belly fat than those who drank less often but consumed larger amounts when they did drink.

Current guidelines suggest limiting alcohol to two drinks or fewer per day for men and one drink or fewer per day for women.

4. Follow a high-protein diet

Protein is a crucial nutrient for managing weight. Higher protein intakes boost the secretion of peptide YY, a hormone that reduces appetite and promotes feelings of fullness.

Protein also increases metabolic rate and helps preserve muscle during weight loss. Evidence shows that people who eat more protein generally have less abdominal fat than those consuming lower-protein diets.

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

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

5. Manage your stress

Stress can promote belly fat accumulation by stimulating the adrenal glands to release cortisol, the stress hormone. Research indicates that elevated cortisol can increase appetite and encourage fat storage in the abdomen.

Additionally, women with larger waists often show higher cortisol responses to stress, which further contributes to central fat gain.

To reduce belly fat, try stress-relieving activities such as yoga or meditation.

6. Limit sugary foods

Added sugars, especially those high in fructose, have been linked to various chronic illnesses when overconsumed, including heart disease. Research links high sugar consumption to increased abdominal fat.

Remember that not only refined sugars can cause belly fat accumulation—natural sweeteners like honey should also be used sparingly.

»Learn more:Healthline Type 2 Diabetes Hub

7. Do aerobic (cardio) exercise

Cardio is a powerful way to boost health and burn calories. Studies show it can effectively reduce belly fat, although findings vary on whether moderate or high-intensity exercise is superior.

Frequency and duration are also key. One older study found postmenopausal women who did 300 minutes of aerobic exercise per week lost more fat overall than those who exercised 150 minutes weekly.

However, that study reported no significant difference between groups in reductions of visceral fat specifically.

8. Cut down on carbs, especially refined ones

Lowering carbohydrate intake can be highly effective for fat loss, including abdominal fat. Low-carb diets may reduce belly fat in people with overweight, those at risk for type 2 diabetes, and individuals with PCOS.

You don’t need to adopt a strict low-carb plan. Some research suggests swapping refined carbohydrates for minimally processed starchy carbs may improve metabolic health and lower belly fat.

The Framingham Heart Study found that people with the highest whole-grain intake were 17% less likely to have excess abdominal fat than those consuming diets rich in refined grains.

9. Do resistance training (weightlifting)

Resistance training, also called strength training, helps maintain and build muscle mass. Studies involving people with prediabetes, those with overweight, and individuals with fatty liver disease suggest resistance exercise can help reduce belly fat.

Research including adolescents with overweight found that combining strength training with aerobic exercise produced the greatest reductions in visceral fat.

Before beginning a weightlifting program, consult your doctor and consider guidance from a certified personal trainer.

10. Cut back on sugary drinks

Sugar-sweetened drinks are loaded with added sugars like fructose, which can promote belly fat.

Research in people with type 2 diabetes links consumption of sugar-sweetened beverages to greater abdominal fat. Because liquid calories don’t trigger fullness the same way solid foods do, it’s easier to consume excess calories and store them as fat.

To reduce belly fat, limit beverages like:

• soda
• punch
• sweet tea
• sugary alcohol mixers

11. Prioritize restorative sleep

Sleep plays a vital role in health and weight management. Studies show insufficient sleep is associated with a greater risk of obesity and higher abdominal fat.

A 16-year study with over 68,000 women found those sleeping less than five hours per night were much more likely to gain weight than women sleeping seven or more hours.

Sleep apnea, where breathing repeatedly pauses during sleep, has also been associated with excess visceral fat.

Aim for at least seven hours of quality sleep per night. If you suspect a sleep disorder like sleep apnea, talk with a healthcare provider about evaluation and treatment.

12. Monitor your food and exercise

Many strategies help with weight and belly fat loss, but the core principle is consuming fewer calories than you burn.

Keeping a food log or using an online app can help you keep track of calorie intake. Research suggests that tracking food consumption can support weight loss.

Food tracking also reveals your protein, carbohydrate, fiber, and micronutrient intake, and many apps let you log physical activity.

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13. Include fatty fish in your weekly diet

Fatty fish are a nutritious component of a balanced diet, offering high-quality protein and omega-3 fatty acids that may protect against chronic disease.

Evidence suggests omega-3s may help reduce visceral fat. Studies in adults and people with fatty liver disease show that omega-3 supplements can significantly lower liver and abdominal fat.

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

• salmon
• herring
• sardines
• mackerel
• anchovies

For vegetarians, vegans, or those who don’t eat fish, algae-based omega-3 supplements are available from plant sources.

14. Limit fruit juice

While fruit juice supplies vitamins and minerals, it can be as high in sugar as soft drinks. For instance, an 8-ounce (248-milliliter) glass of unsweetened apple juice contains a high amount of sugar, much of it fructose.

Some evidence suggests drinking large amounts of fruit juice may promote weight gain because of its calorie content rather than fructose alone.

To help reduce abdominal fat, moderate juice intake and choose lower-sugar beverages like water, unsweetened iced tea, or sparkling water with a lemon or lime wedge.

15. Try probiotic foods or supplements

Probiotics are beneficial bacteria found in some foods and supplements. They may offer various advantages, including improving gut health and supporting immune function.

Research suggests that certain gut bacteria influence weight regulation and that a favorable balance may aid weight loss, including abdominal fat reduction.

Some studies have found strains from the Lactobacillus group, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri, may help decrease belly fat.

However, more research is necessary. Since probiotics aren’t all FDA-regulated, consult your doctor before starting probiotic supplements.

16. Think about intermittent fasting

Intermittent fasting has gained popularity as a way to lose weight. It’s an eating pattern alternating between eating and fasting periods.

Common approaches include 24-hour fasts once or twice weekly or daily 16-hour fasts with an 8-hour eating window.

One study found combining intermittent fasting with protein pacing — consuming nutrient-dense meals spaced evenly throughout the day — led to larger reductions in body weight, total fat, and visceral fat compared with calorie restriction alone.

However, some evidence suggests intermittent fasting may impair blood sugar control in women but not men.

If you experience adverse effects, stop fasting. Discuss intermittent fasting with your doctor before trying it or making other major dietary changes.

Related reading: 16 8 intermittent fasting

17. Sip green tea

Green tea is a very healthful drink containing caffeine and the antioxidant epigallocatechin gallate (EGCG), which appears to aid fat loss.

EGCG is a catechin that several studies suggest may help reduce belly fat. The effect may be enhanced when green tea is combined with exercise.

Some reviews conclude green tea can support weight loss, particularly when consumed in doses under 500 milligrams per day for about 12 weeks.

Another review found regular green tea intake may help reduce body weight and waist size, though higher-quality research is still needed.

18. Adopt lasting lifestyle changes and combine approaches

One single strategy may produce limited effects. Combining several of these methods often delivers better results.

Many of the recommendations above align with balanced eating and an overall healthy lifestyle. Long-term lifestyle changes are essential for losing belly fat and keeping it off.

By adopting healthy habits, staying active, and cutting back on ultra-processed foods, fat loss tends to occur as a natural consequence.

Disordered eating and eating disorders

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.

They can arise from a mix of biological, social, cultural, and environmental influences — not only from diet culture. Consider contacting a healthcare professional or the National Alliance for Eating Disorders, which operates a daytime helpline staffed by licensed therapists and offers an online treatment search tool. For immediate mental health support, call the Substance Abuse and Mental Health Services Administration 24/7 at 1-800-662-4357 (or 1-800-487-4889 for TTY).

Frequently asked questions

What burns the most belly fat?

Research suggests intermittent fasting can be among the most effective strategies for reducing weight and abdominal fat.

How can I slim my tummy in 7 days?

It’s unrealistic and potentially unhealthy to expect significant tummy fat loss in seven days. While short-term changes can occur, meaningful and sustainable fat loss generally takes longer.

What are 5 foods that burn belly fat?

Five foods that may help reduce belly fat include:

• soluble-fiber-rich foods like fruits, vegetables, and legumes
• protein sources like meat, fish, eggs, and dairy
• fatty fish such as tuna and salmon
• probiotic foods like yogurt, kefir, sauerkraut, and kimchi
• green tea

Takeaway

There’s no single fix for belly fat. Implementing several of the strategies and lifestyle changes outlined here can help you reduce abdominal fat and enhance overall health.

Talk with your physician or a healthcare provider before beginning any weight-loss program so you can develop a plan that fits your needs and any medical conditions you may have.