Excess abdominal fat causes significant health risks, potentially leading to chronic conditions. Specifically, visceral fat, a type of belly fat, is strongly linked to type 2 diabetes, heart disease, and other serious illnesses. While body mass index (BMI) is commonly used to assess weight and metabolic risk, it doesn’t account for body composition or visceral fat distribution.

Reducing visceral fat can provide significant health benefits.

This “active fat” releases hormones that can lead to type 2 diabetes and increase the risk of cardiovascular disease (CVD) and other health problems. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat is less visible, though an increase in waist circumference can be an indicator. This fat is highly responsive to diet and exercise.

Science-Backed Tips to Lose Belly Fat

Try out these steps as a starting guide. But make sure to consult your doctor for personalized guidance on your circumstances and weight management goals.

1. Prioritize Soluble Fiber

Soluble fiber promotes weight loss by absorbing water, forming a gel that slows digestion, and increasing satiety, which can naturally decrease calorie intake. Research also suggests it aids in reducing belly fat. One observational study of over 1,100 adults found that for each 10-gram increase in soluble fiber, belly fat gain decreased by 3.7% over 5 years. Include fruits, vegetables, legumes, oats, and barley for the daily dose of fiber.

2. Remove Trans Fats

Trans fats, created by adding hydrogen to unsaturated fats like soybean oil, have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain. A 6-year study showed monkeys on a high trans fat diet gained 33% more abdominal fat than those on a diet high in monounsaturated fat. Read ingredient labels carefully and avoid products listing “partially hydrogenated oils.”

3. Moderate Alcohol Consumption

While small amounts of alcohol may offer health benefits, excessive intake contributes to belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of excess fat storage around the waist. A study of over 2,000 people showed that daily drinkers averaging less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on drinking days. Therefore, it is advised to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women.

4. Ensure Sufficient Protein Intake

Protein is important for weight management. High protein intake increases the release of the fullness hormone peptide YY, decreasing appetite and promoting fullness. It also raises metabolic rate and helps retain muscle mass during weight loss. Observational studies show that higher protein intake is associated with less abdominal fat. Meat, fish, eggs, dairy, whey protein, and beans are the best sources of protein that you need to add in your diet.

5. Manage Stress Levels

Stress triggers the release of cortisol, the stress hormone, which can lead to increased appetite and abdominal fat storage. Women with larger waists tend to produce more cortisol in response to stress, further contributing to fat gain. So, engage in stress-reducing activities like yoga or meditation.

6. Limit Sugary Foods

Excessive sugar, particularly fructose, is linked to chronic diseases like heart disease, type 2 diabetes, and fatty liver disease. Observational studies indicate that there is a relationship between high sugar intake and increased abdominal fat. Limit refined and natural sugars, including honey.

7. Reduce Carbohydrate Intake

Lowering carb intake can be beneficial for fat loss, including abdominal fat. Low-carb diets may cause belly fat loss in overweight people , those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS). Swapping refined carbs with unprocessed starchy carbs can help improve metabolic health and reduce belly fat. The Framingham Heart Study found that those with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those with high refined grain consumption. Reduce refined carbs and prioritize whole grains, legumes, and vegetables.

8. Limit Sugar-Sweetened Beverages

Sugar-sweetened beverages are high in added sugars like fructose, which contribute to belly fat. A study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week. Liquid calories are processed differently than solid calories, increasing the likelihood of excess calorie consumption and fat storage. Soda, punch, sweet tea, and alcohol mixers containing sugar are thus advised to be avoided.

9. Prioritize Restful Sleep

Insufficient sleep is linked to a higher risk of obesity and increased belly fat in some groups. A 16-year study of over 68,000 women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night. Sleep apnea has also been linked to excess visceral fat. Ensure at least 7 hours of high-quality sleep per night. If you suspect a sleep disorder, consult a doctor.

10. Track Food Intake and Exercise

Consuming lesser calories than your body needs for weight maintenance is integral in losing weight and belly fat. Food diaries or online trackers/apps help monitor calorie intake and have been shown to be beneficial for weight loss. These tools also allow you to track protein, carbs, fiber, micronutrients, and exercise.

11. Consume Fatty Fish Weekly

Fatty fish is rich in high-quality protein and omega-3 fats, which offers protection against chronic disease. Evidence suggests omega-3 fats may also help reduce visceral fat. Studies show that adults and children who have fatty liver disease and put on omega-3 supplements have shown significant reduction in liver and abdominal fat. It is recommended to have 2–3 servings of fatty fish per week. Plant-based omega-3 supplements are available for vegans, vegetarians, and those who don’t regularly consume fish.

12. Limit Fruit Juice Consumption

While fruit juice provides vitamins and minerals, it’s often as high in sugar as soda and other sweetened beverages. For example, an 8-ounce serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose. Research suggests high fruit juice consumption contributes to weight gain due to excessive calories.

13. Include Probiotic Foods or Supplements

Probiotics are bacteria found in some foods and supplements that may improve gut health and enhance immune function. Gut bacteria play a role in weight regulation, and the right balance can aid in weight loss, including belly fat loss. *Lactobacillus* family members, such as *Lactobacillus fermentum*, *Lactobacillus amylovorus*, and *Lactobacillus gasseri*, have been shown to reduce belly fat. Consult a doctor before adding probiotics or supplements to your routine, as some are not regulated by the Food and Drug Administration.

14. Drink Green Tea

Green tea contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which appear to boost metabolism. EGCG, a catechin, may help you lose belly fat, especially when combined with exercise. One review pointed out that green tea could increase weight loss, especially if consumed in doses of less than 500 milligrams per day for 12 weeks. Another study showed that regular consumption of green tea was beneficial for reducing body weight and waist circumference.

15. Adopt a Comprehensive Lifestyle Change

Individual tips may have limited impact on their own. Combining different methods is more effective. These methods are generally associated with balanced eating and a healthy lifestyle. Long-term lifestyle changes are key to losing and keeping off belly fat. Healthy habits, activity, and reduced intake of ultra-processed foods promote natural fat loss.