Belly fat is not just a nuisance; that excess fat around the abdomen can be seriously harmful.

Referred to as visceral fat, belly fat is a major risk factor for health conditions like heart disease and type 2 diabetes.

The use of body mass index to classify weight and predict the risk of developing metabolic disease is misleading. Why? Simply because even thin people with excess belly fat are at an increased risk.

Though it can be challenging to lose fat from this area, there are a few things backed by scientific studies you can do to reduce excess belly fat.

How To Lose Belly Fat Naturally?

So here are 21 proven tips and strategies to lose belly fat naturally.

1. Eat adequate amounts of soluble fiber

Soluble fiber dissolves in water to form a gel-like material that helps slow down food as it passes through the digestive system.

Studies demonstrated that soluble fiber promotes weight loss as it helps you feel full, making you naturally eat less, and reduces calorie absorption. It may help fight belly fat as well.

In the IRAS Family Study by Hairston et al., a 10-gram increase in soluble fiber intake decreases belly fat gain by 3.7% within 5 years.

So make an effort every day to consume fiber-rich foods, such as flax seeds, Brussels sprouts, legumes, shirataki noodles, avocados, and blackberries.

2. Eat a high-protein diet

Protein is absolutely an essential nutrient when it comes to weight management. When you eat a high-protein diet, the release of fullness hormone PYY increases, reducing your appetite and promoting fullness.

Aside from that, protein also increases your metabolic rate and helps keep muscle mass during weight loss.

Studies have shown that those who consume more protein tend to have less abdominal fat as compared with those who consume less protein.

So make sure to include in your meals a good source of protein, like lean meat, eggs, fish, beans, whey protein, and dairy.

3. Avoid high trans fat foods

Created by pumping hydrogen into unsaturated fats, trans fat is probably the worst type of fat you can consume.

Trans fats are found in some spreads and margarines. They’re often added to packaged foods, but since these fats are worst for your health, many food producers have decided to stop using them.

In observational and animal studies, trans fats have been linked to abdominal fat gain, inflammation, insulin resistance, and heart disease.

A 6-year animal study demonstrated that monkeys that consumed high trans fat gained 33% more abdominal fat as compared with those that consumed monounsaturated fat.

Thus, carefully reading ingredient labels and staying away from products that contain trans fats can help reduce belly fat and protect your health.

4. Avoid drinking too much alcohol

If taken in small amounts, alcohol can have health benefits, but if you drink too much, it’s seriously harmful.

Heavy alcohol consumption, according to research, can result in belly fat gain.

Observational studies have linked too much alcohol consumption to a higher risk of developing an excess fat storage around the waist, or central obesity.

Limiting the amount of alcohol you drink may help reduce your waist size.

A study in 2, 000 people on alcohol use showed that those who limit their alcohol intake per day have less belly fat as compared with those who drank less frequently but consumed too much.

Thus, it can be deduced that drinking alcohol in moderation or abstaining completely may help reduce your waistline.

5. Limit your consumption of sugary foods

Sugar holds fructose, which when consumed in excess has been linked to some chronic diseases, including type 2 diabetes, obesity, heart disease, and fatty liver disease.

In some observational studies, high sugar intake has been linked to increased abdominal fat.

It is therefore important to consume healthier sugars like real honey. Limiting your consumption of processed foods and candy with added sugar is also a great idea.

6. Do aerobic exercise

Aerobic exercise helps burn calories and improve your health.

Studies show that aerobic exercise is effective for reducing belly fat. Results however are mixed as to whether moderate or intense exercise is more beneficial. In any case, the duration and frequency of your exercise are more important than the intensity.

A study in postmenopausal women found that those who did a 300-minute aerobic exercise per week lost more fat from all areas as compared with those who did a 150-minute exercise per week.

7. Cut back on carbs

Reducing your carb intake helps you lose fat, including abdominal fat.

Studies suggest that diets with < 50 grams of carbs daily result in belly fat loss in people who are at risk for type 2 diabetes, those who are overweight, and women with polycystic ovary syndrome.

You need not follow a strict low-carb diet. You can simply replace refined carbs with unprocessed starchy carbs to reduce belly fat and improve metabolic health. Healthy carb sources include vegetables, legumes, and whole grains.

In the popular Framingham Heart Study, people who eat whole grains were 17% less likely to have belly fat as compared with those who eat refined grains.

8. Use coconut oil

Coconut oil is absolutely one of those healthy fats you can consume.

According to some studies, coconut oil’s medium-chain fats may improve metabolism and reduce the amount of fat you store in response to high intake of calories.

Controlled studies suggest that coconut oil may also result in abdominal fat loss.

One study found that obese men who took coconut oil every day for 12 weeks lost 1.1 inches from their waistline without having to change their exercise routines or diets.

Evidence for the potential benefits of coconut oil for belly fat loss is however controversial.

9. Perform resistance training

If you want to preserve and gain muscle mass, resistance training is key.

Based on studies in people with fatty liver disease, prediabetes, and type 2 diabetes, resistance training can also lead to belly fat loss.

In fact, a study in overweight teenagers demonstrated that when combined with aerobic exercise, strength training can lead to the greatest decrease in visceral fat.

Getting advice from a certified personal trainer is a good idea if you want to start lifting weights.

10. Avoid sugary drinks

Sugary drinks contain liquid fructose, which can result in belly fat gain.

Studies found that sugar-sweetened beverages can result in increased fat in the liver. A 10-week study demonstrated that people who consumed high fructose beverages experienced abdominal fat gain.

Completely avoiding sugary drinks, such as soda, sweet tea, punch, and alcoholic mixers containing sugar, is best if you want to lose belly fat.

11. Get adequate sleep

Your body needs sleep just as it needs food to eat and air to breathe. It is very important for many areas of your health, including weight.

Studies have shown that those who lack sleep are more likely to gain more weight, which may include abdominal fat.

A 16-year study in 68,000 women demonstrated that those who slept < 5 hours every night were more likely to gain weight as compared with those who slept > 7 hours every night.

Sleep apnea—a potentially serious condition in which breathing intermittently stops during the night—has been linked to belly fat gain.

12. Track your food intake

There are several things you can do to lose weight and belly fat, but the key is consuming fewer calories than your body needs for weight maintenance.

To help you monitor your calorie intake, you can use an online food tracker or keep a food diary. Moreover, food tracking tools allow you to see your carbs, fiber, protein, and micronutrients intake.

13. Eat fatty fish every week

Fatty fish are rich in high quality protein and omega-3 fats, making them incredibly healthy. In addition, some evidence suggests that omega-3 fats can potentially help reduce belly fat.

Studies in adults and children who have fatty liver disease demonstrated that fish oil supplements help promote liver and abdominal fat loss.

Aim to include fatty fish, like salmon, herring, sardines, mackerel, and anchovies, in your meals per week.

14. Avoid fruit juice

Fruit juice provides vitamins and minerals, but it is high in sugar. Consuming large amounts of fruit juice can lead to abdominal fat gain.

A 240-mL unsweetened apple juice contains 24-gram sugar, half of which is fructose.

You can replace fruit juice with sparkling water with a wedge of lemon, unsweetened iced tea, or water to help reduce excess belly fat.

15. Consider adding apple cider vinegar to your diet

Apple cider vinegar offers amazing health benefits, like reducing inflammation and blood sugar levels.

Apple cider vinegar contains acetic acid, which has been linked to reduced abdominal fat storage in some animal studies.

In a 12-week study in obese men, those who consumed a tablespoon of apple cider vinegar every day lost half an inch from their waistline.

Taking a tablespoon or two of apple cider vinegar every day is safe for most people and may even result in modest fat loss. But make sure to dilute it with water so it does not erode the enamel on your teeth.

16. Eat probiotic foods

Probiotics have many health benefits, including enhancing immune function and helping improve gut health. These good bacteria can be found in some foods and supplements. So you can either eat probiotic foods like yogurt, kombucha, sauerkraut, and kefir, or take a probiotic supplement.

Researchers have discovered that different types of bacteria, including members of the Lactobacillus family, play a role in weight regulation. In addition, having the right balance can improve weight loss, including belly fat loss.

17. Try intermittent fasting

Intermittent fasting has recently become one of the most popular ways to lose weight.

Intermittent fasting is not a diet, but rather an eating pattern that cycles between eating and fasting periods. It can be done in several different ways: one popular method involves a 16-hour fasting and an 8-hour eating period every day.

An in-depth review on alternate-day fasting and intermittent fasting demonstrated that people experienced belly fat loss within 6–24 weeks.

18. Drink green tea

Green tea contains antioxidant epigallocatechin gallate (EGCG) and caffeine, which are both able to improve metabolism.

Several studies suggest that EGCG, since it’s a catechin, can potentially help you lose belly fat. The effect may be evident when drinking green tea is combined with exercise.

19. Hang out with health-focused friends.

Research suggests that you’re more likely to exercise more and eat healthier and better if the people around you do the same.

20. Reduce your stress levels

Stress triggers the adrenal glands to produce cortisol, which results in fat gain around your waist.

High cortisol levels, according to research, increases appetite and drives abdominal fat storage. What’s more, women with a large waistline are likely to produce more cortisol in response to stress. And with increased cortisol comes fat gain around the middle.

To help reduce belly fat, minimizing stress is important. You can engage in pleasurable activities that relieve stress, like meditation or practicing yoga.

21. Lifestyle changes

Healthy eating and an overall healthy lifestyle is the key to lose belly fat and keep it off. With healthy eating and exercise, fat loss follows as a natural side effect. You can also come up with a belly fat diet plan where you can include a list of healthy foods that burn belly fat!

Conclusion

Belly fat has been linked to increased risk of developing certain diseases. But losing belly fat can be challenging. It requires effort, commitment, and perseverance.

If you just adopt some of the tips and strategies discussed in this article, you’ll definitely achieve abdominal fat loss!