There are 19 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.

Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:

flax seeds

shirataki noodles

Brussels sprouts

avocados

legumes

blackberries

SUMMARY

Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.

2. Avoid foods that contain trans fats

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

SUMMARY

Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.

3. Don’t drink too much alcohol

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

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

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 PYY, which decreases appetite and promotes fullness.

Be sure to include a good protein source at every meal, such as

meat

fish

eggs

dairy

whey protein

beans

SUMMARY

High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.

5. Reduce your stress levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.

SUMMARY

Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.

6. Don’t eat a lot of sugary foods

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

SUMMARY

Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.

7. Do aerobic exercise (cardio)

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

SUMMARY

Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.

8. Cut back on carbs — especially refined carbs

Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.

SUMMARY

A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.

9. Perform resistance training (lift weights)

Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.

SUMMARY

Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.

10. Avoid sugar-sweetened beverages

Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.

To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:

 

soda

punch

sweet tea

alcoholic mixers containing sugar

SUMMARY

Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.

 

11. Get plenty of restful sleep

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 (45Trusted Source, 46Trusted Source).

SUMMARY

Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

12. 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 (49Trusted Source).

SUMMARY

As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.

13. Eat fatty fish every week

Fatty fish are incredibly healthy.

They’re rich in high quality protein and omega-3 fats that protect you from disease (52Trusted Source, 53Trusted Source).

Aim to get 2–3 servings of fatty fish per week. Good choices include:

salmon

herring

sardines

mackerel

anchovies

SUMMARY

Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.

14. 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 (57Trusted Source).

 

SUMMARY

When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.

15. Add apple cider vinegar to your diet

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (59Trusted Source).

SUMMARY

Apple cider vinegar may help you to lose some weight. Animal studies suggest it may help to reduce belly fat.

16. Eat probiotic foods or take a probiotic supplement

Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function (64Trusted Source).

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 (65Trusted Source, 66, 67Trusted Source, 68Trusted Source).

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

Shop probiotic supplements online.

SUMMARY

Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.

17. Try intermittent fasting

Intermittent fasting has recently become very popular as a weight loss method.

SUMMARY

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

18. Drink green tea

Green tea is an exceptionally healthy beverage.

SUMMARY

Regularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise

19. Change your lifestyle and combine different methods

Just doing one of the items on this list won’t have a big effect on its own.

 

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

Interestingly, many of these methods are things generally associated 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.

SUMMARY

Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.

The bottom line

There are no magic solutions to losing belly fat.

Weight loss always requires some effort, commitment, and perseverance on your behalf.

 

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.