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

Belly fat is more than just a nuisance that makes your clothes feel tight.

Fat inside the belly area is also termed visceral fat, and it is seriously harmful.

This type of fat is a major risk factor for type 2 diabetes and heart disease, to name a few (1).

Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading.

People with excess belly fat are at an increased risk, even if they look thin on the outside (2).

Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Here are 20 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 this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food (3, 4, 5).

What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6).

Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.

2. Avoid Foods That Contain Trans Fats

Trans fats are created by pumping hydrogen into unsaturated fats such as soybean oil.

They’re found in some margarines and spreads, and they’re also added to some packaged foods.

These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies (7, 8, 9).

A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat (10).

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as “partially hydrogenated” fats.

3. Don’t Drink Too Much Alcohol

Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.

Research suggests too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist (11, 12).

Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.

In a study of more than 2000 people, 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 did drink (12).

4. Eat a High-Protein Diet

Protein is an extremely important nutrient for weight control.

High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss (13, 14, 15).

Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet (16, 17, 18).

Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts.

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 high cortisol levels increase appetite and drive abdominal fat storage (19, 20).

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 (21).

To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

6. Don’t Eat a Lot of Sugary Foods

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

These include heart disease, type 2 diabetes, obesity and fatty liver disease (22, 23, 24).

Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26).

It’s important to realize that more than just refined sugar can lead to belly fat gain. Even “healthier” sugars (such as real honey) should be used sparingly.

7. Do Aerobic Exercise (Cardio)

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

Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial (27, 28, 29).

Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week (30).

8. Cut Back on Carbs, Especially Refined Carbs

Reducing 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, 33).

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, 35).

In the famous Framingham Heart Study, people with the highest consumption ofwhole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36).

9. Replace Some of Your Cooking Fats With Coconut Oil

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, 38).

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 1.1 inch (2.86 cm) from their waists without intentionally changing their diets or exercise routines (39, 40).

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.

However, keep in mind that coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.

10. Perform Resistance Training (Lift Weights)

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, 42).

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 (43).

If you decide to start weight lifting, it is a good idea to get advice from a certified personal trainer.

11. Avoid Sugar-Sweetened Beverages

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 10-week study showed significant abdominal fat gain in people who consumed beverages high in fructose (44, 45, 46).

Sugary beverages appear to be even worse than high-sugar foods. 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 (47, 48).

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.

12. Get Plenty of Restful Sleep

Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat (49, 50).

A 16-year study of more than 68,000 women found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (51).

The condition known as sleep apnea, where breathing actually stops intermittently during the night, has also been linked to excess visceral fat (52).

In addition to sleeping at least 7 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.

13. Track Your Food Intake and Exercise

Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key (53).

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 (54,55).

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.

You can find 5 free apps/website to track nutrient and calorie intake on this page.

14. Eat Fatty Fish Every Week

Fatty fish are incredibly healthy.

They are rich in quality protein and omega-3 fatsthat protect you from disease (56, 57).

Some evidence also suggests that these omega-3 fats may help reduce visceral fat.

Studies in adults and children with fatty liver disease show fish oil supplements can significantly reduce liver and abdominal fat (58, 59, 60).

Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.

15. Stop Drinking Fruit Juice

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 for abdominal fat gain (61).

An 8-ounce (248-gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose (62).

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

16. Add Apple Cider Vinegar to Your Diet

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (63).

It contains a compound called acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (64, 65, 66).

In a controlled study of obese men, those who took 1 tablespoon of apple cider vinegar per day for 12 weeks lost half an inch (1.4 cm) from their waists (67).

Although no other human studies yet exist, taking 1 to 2 tablespoons of apple cider vinegar per day is safe for most people and may lead to modest fat loss.

17. Eat Probiotic Foods or Take a Probiotic Supplement

Probiotics are bacteria found in some foods and supplements. They have all sorts of health benefits, including improved gut health and enhanced immune function (68).

Researchers have found different types of bacteria play a role in weight regulation, and 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. These include Lactobacillus fermentum, Lactobacillus amylovorus and especiallyLactobacillus gasseri (69, 70, 71, 72).

Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.

18. Try Intermittent Fasting

Intermittent fasting has recently become very popular for weight loss.

It is an eating pattern that cycles between periods of eating and periods of fasting (73).

One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period.

In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks (74).

More details: How Intermittent Fasting Helps You Lose Weight and Belly Fat.

19. Drink Green Tea

Green tea is an exceptionally healthy beverage.

It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (75, 76).

EGCG is a catechin, which several studies suggest may be effective for losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise (77, 78, 79).

20. Change Your Lifestyle and Combine Different Methods

If you do just one of the items on this list, then it won’t have a big effect on its own.

If you want good results, then you need to combine different methods that have been shown to be effective.

Interestingly, many of these are the same things we generally associate with healthy eating and an overall healthy lifestyle.

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.

8 Weight Loss Tips to Ignore Completely

There is no shortage of weight loss advice on the internet.

Although some weight loss tips are good, others are useless or downright harmful.

Here are 8 weight loss tips that you should ignore completely.

1. Always Eat Breakfast, Even if Not Hungry

You may have heard that it’s important to eat breakfast in order to boost your metabolism after sleeping all night.

Because of this, many people force themselves to eat in the morning, even if they’re not hungry. However, eating breakfast isn’t necessarily beneficial for losing weight.

In fact, studies have shown that eating or skipping breakfast has very little effect on weight, and that skipping it may even result in slightly more weight loss (1, 2, 3).

In one study, people who skipped breakfast did end up eating 140 calories more at lunch than people who’d eaten a morning meal. However, at the end of the day, their total calorie intake was still 400 calories lower (3).

Skipping breakfast is one form of intermittent fasting, which makes it easier for some people to lose weight and improve health (4).

The idea that eating breakfast is important for weight control may be partly due to a survey of National Weight Control Registry members who had lost weight and kept it off for at least 5 years. Most of these people said they ate breakfast regularly (5).

However, everyone is different and some people clearly do better eating breakfast than others. If you’re not hungry in the morning, then there’s no reason to eat.

If you are hungry, make sure to eat a breakfast high in protein so you’ll be more satisfied and less likely to overeat at lunch (6, 7).

Bottom Line: Eating breakfast in the morning doesn’t help you lose weight. Don’t eat in the morning unless you’re hungry, and eat a protein-rich breakfast if you are hungry.

2. Don’t Weigh Yourself Every Day

Your weight can fluctuate from day to day in response to several factors.

For this reason, people are often advised not to get on the scale every day when trying to lose weight.

While this seems to make sense, the opposite may actually be true.

Researchers have reported that daily weighing doesn’t lead to disordered eating or negative psychological effects such as poor body image (8, 9, 10).

In a six-month study, overweight and obese people who got on the scale every day took in fewer calories and lost an average of 10 lbs (4.5 kg) more than those who weighed themselves less frequently (11).

In another study, researchers looking at the weighing habits of 40 overweight people found that the more frequently participants weighed themselves, the more successful they were at losing weight (12).

It’s important to keep in mind that your weight can fluctuate from one day to the next due to hormonal changes and other factors that influence fluid balance, along with bowel movement frequency. These changes don’t reflect fat loss or gain.

However, weighing daily will provide accountability and confirm that your weight is trending in the right direction.

Bottom Line: Research suggests that frequent weighing actually helps you lose more weight, contrary to popular belief.

3. Do a Juice Cleanse

Juice cleanses, also known as juice fasts, are very popular.

Proponents claim you can lose up to 10 lbs (4.5 kg) in a week and rid your body of toxins.

But there is very little research to support the safety or effectiveness of juice cleanses (13).

In one study, women drank a lemon juice and syrup mixture with less than 500 calories for 7 days (14).

Yet while they lost weight and reduced insulin resistance and inflammatory markers, they also lost an average of 0.6 lbs (0.3 kg) of muscle (14).

Any diet this low in calories will cause weight loss, but it’s unlikely to produce lasting results. A major issue is that a cleanse doesn’t establish the type of healthy eating habits necessary for weight maintenance.

What’s more, these juices tend to be high in sugar but low in protein, which is a bad combination for appetite control and health (15, 16).

As far as detoxifying goes, your liver and other organs perform that function on a daily basis. There is no need for a “cleanse” (17).

Bottom Line: A juice cleanse may cause fast weight loss, but it doesn’t promote the healthy habits necessary to keep the weight off.

4. Don’t Lose Weight Quickly

The conventional advice is to lose weight slowly so you’ll have a better chance of maintaining your lower weight.

While it’s certainly fine to lose weight slowly, the most recent research indicates that faster weight loss in the beginning does not increase the risk of weight regain. In fact, losing weight fast seems to be beneficial for long-term weight loss (18, 19, 20).

One study found that people who lost 1.5 lbs (0.7 kg) per week during the first month were five times as likely to have lost 10% of their body weight within 18 months as those who started off losing weight more slowly (20).

However, some weight loss methods are better than others. Cutting calories to extremely low levels may cause rapid weight loss in the beginning, but is unlikely to be sustainable.

Bottom Line: Losing weight relatively quickly in the initial phase of a diet does not increase the risk of weight regain. It may actually lead to better results in the long-term.

5. Do Lots of Cardio

Cardiovascular exercise, also known as aerobic exercise, is excellent for your heart, stress reduction and overall health (21).

However, don’t depend on it to help you lose weight.

The truth is that the weight loss response to cardiovascular exercise depends greatly on the individual (22, 23).

Some people lose weight in response to cardio, others maintain weight and others gain slightly (24).

The best strategy for getting fit and maintaining muscle mass while losing weight is to combine strength training with cardio (25, 26, 27).

Bottom Line: Intense cardio is healthy, but may not lead to weight loss. You should combine cardio and strength training for best results.

6. Minimize Foods High in Natural Fat

Avoiding all fatty foods when you’re trying to lose weight is a bad idea.

Fat has twice as many calories as protein or carbs, but it’s also very filling and takes long to digest.

Standard low-fat diets, with fat under 30% of calories, generally have a poor track record when it comes to weight loss.

For example, one study with over 48,000 women found that a low-fat diet caused only 1 lb (0.5 kg) of weight loss in 7 years (28).

Foods that are naturally high in fat — such as avocados, nuts and coconut — have also been shown to be beneficial for weight loss (29, 30, 31).

Full-fat dairy products contain a fat called conjugated linoleic acid (CLA) that can reduce body fat and improve insulin sensitivity (32, 33).

By contrast, consuming fat-free or low-fat products in an attempt to cut calories could backfire. Many of these products are loaded with refined sugar.

However, although eating foods naturally high in healthy fat can work in your favor, putting a lot of added fat on your food isn’t a good idea either. Adding too much fat can increase calories to the point where you won’t lose weight.

All this being said, diets that are ultra low in fat (less than 10% of calories) may havesome benefits for weight loss.

Bottom Line: Avoiding unprocessed foods that are naturally high in fat is a bad idea. The standard low-fat diet has a poor track record for weight loss.

7. Eat Every 2–3 Hours

You may have heard that it’s best to eat many small meals throughout the day to keep your metabolism up. However, this is a myth.

Studies in people who consumed the same number of calories in two meals versus seven meals found no difference in calories burned between the two groups (34).

Controlled studies have shown that eating many small meals does not result in greater weight loss, compared to eating three or fewer meals per day (35, 36).

What’s more, frequent snacking after weight loss surgery was linked to reduced weight loss 6 months after the procedure (37).

The main problem with snacking or eating several small meals is that you often end up consuming too many calories.

Bottom Line: It is a myth that eating many small meals boosts metabolism compared to eating fewer but larger meals. Increased eating frequency does not help you lose weight.

8. Focus on Calories Only

While a calorie deficit is needed for weight loss, calorie intake is only part of the story.

The type of food you eat has a huge impact on hunger, appetite and the hormones that control your weight.

These can affect your ability to achieve the required calorie deficit.

For instance, eating a 100-calorie pack of pretzels isn’t a good idea because it’s made of refined carbs. These can raise blood sugar levels, cause hunger and lead to overeating (38).

By contrast, getting the same amount of calories from a high-protein food, such as an ounce of cheese, results in hormone changes that lead to increased fullness and a reduction in hunger (39, 40).

In addition, protein has a higher thermic effect than either carbs or fat, meaning it burns more calories during digestion (41, 42).

Studies have demonstrated that calorie intake often spontaneously declines when carbs are restricted and that weight loss is greater on low-carb diets compared to low-fat diets (43, 44, 45).

Finally, even if calories were the only thing that mattered, it’s very difficult to accurately gauge how many you’re eating. One study found that people with obesity underestimated their true caloric intake by 47%, on average (46).

In addition, calorie counts on processed foods are often inaccurate (47).

Bottom Line: Calories are important, but food quality is just as important when it comes to losing weight and keeping it off.

9. Anything Else?

Although everyone is unique and there are differences among individuals, there are certain recommendations for weight loss that simply don’t work for most people.