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Belly Fat and You – The Scientific way

Belly Fat and You – The Scientific way

A large amount of belly fat can increase your risk of developing certain chronic diseases. You can lose belly fat by drinking less alcohol, eating more protein, and lifting weights, to name a few strategies.

Belly fat is more than just an annoyance that makes your clothes feel too small.

It’s extremely dangerous.

Visceral fat, one type of belly fat, is a major risk factor for type 2 diabetes, heart disease, and other conditions.

Body mass index (BMI) is used by many health organizations to classify weight and predict the risk of metabolic disease.

However, this is deceptive because people with excess belly fat are at a higher risk even if they appear thin.

Though it can be difficult to lose fat in this area, there are several things you can do to reduce excess abdominal fat.

                                      Here are 19 scientifically proven methods for losing belly fat.

  1. Consume plenty of soluble fiber.

Soluble fiber absorbs water and forms a gel, which slows the passage of food through your digestive system.

According to research, this type of fiber promotes weight loss by making you feel full, causing you to eat less naturally. It may also reduce the number of calories absorbed by your body from food.

20 Foods High In Soluble Fiber: Fruits, Vegetables, Beans, - Parade: Entertainment, Recipes, Health, Life, Holidays

Furthermore, soluble fiber may aid in the reduction of belly fat.

Over a 5-year period, an observational study of over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7%.

Make an effort to consume high-fiber foods on a daily basis.                             

Soluble fiber is abundant in the following foods:

  • flax seeds
  • shirataki noodles
  • Brussels sprouts
  • avocados
  • legumes
  • blackberries
Summary: Soluble fiber may aid in weight loss by increasing fullness and decreasing calorie absorption. Incorporate plenty of high-fiber foods into your weight-loss diet.

2. Trans fats should be avoided in foods

Trans fats are made by injecting hydrogen into unsaturated fats like soybean oil.

They can be found in some margarine and spreads, as well as in packaged foods, but many food manufacturers have stopped using them.

The FDA just ordered food companies to stop using trans fat. Here's what it means for you. - Vox

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

A 6-year study discovered that monkeys fed a high trans fat diet gained 33% more abdominal fat than those fed a high monounsaturated fat diet.

Read ingredient labels carefully and avoid products containing trans fats to help reduce belly fat and protect your health. These are frequently referred to as partially hydrogenated fats.

Summary: Some studies have linked a high trans fat intake to belly fat gain. Whether you're trying to lose weight or not, limiting your intake of trans fat is a good idea.

3. Don’t consume too much alcohol

Alcohol has some health benefits when consumed in moderation, but it is extremely harmful when consumed in excess.

According to research, drinking too much alcohol can cause you to gain belly fat.

Observational studies show that heavy alcohol consumption increases the risk of developing central obesity, or excess fat storage around the waist.

Cutting back on alcohol may help you lose weight. You don’t have to give it up completely, but limiting how much you drink in one day can help.

Just how risky is it to drink more alcohol than Canada's new guide advises? | CBC News

Over 2,000 people participated in one study on alcohol use.

The results showed that 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 drank.

Summary: Excessive alcohol consumption has been linked to an increase in belly fat. If you need to lose weight, consider drinking alcohol in moderation or abstaining entirely.

4. Consume a high-protein diet

Protein is a critical nutrient for weight management.

Protein consumption boosts the release of the fullness hormone PYY, which reduces appetite and promotes fullness.

25 Easy High-Protein Meals That'll Keep You Full For Hours

Protein also increases your metabolic rate and aids in the retention of muscle mass during weight loss.

Many observational studies show that people who consume more protein have less abdominal fat than those who consume less protein.

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

  • meat
  • fish
  • eggs
  • dairy
  • whey protein
  • beans
Summary: If you're trying to lose weight around your waist, high protein foods like fish, lean meat, and beans are ideal.

5. Lower your stress levels.

Stress causes belly fat gain by causing the adrenal glands to produce cortisol, also known as the stress hormone.

According to research, high cortisol levels increase appetite and promote abdominal fat storage.

Furthermore, women with larger waists tend to produce more cortisol in response to stress. Cortisol elevation contributes to belly fat accumulation.

Engage in stress-relieving activities to help you lose belly fat. Yoga and meditation are both effective methods.

Summary: Stress can cause fat gain around the waist. If you're trying to lose weight, one of your top priorities should be to reduce stress.

6.  Limit your intake of sugary foods

Sugar contains fructose, which has been linked to a number of chronic diseases when consumed in large quantities.

Heart disease, type 2 diabetes, obesity, and fatty liver disease are examples of these.

High sugar diets cause depression | The Guardian Nigeria News - Nigeria and World News — Features — The Guardian Nigeria News – Nigeria and World News

Observational studies show a link between excessive sugar consumption and increased abdominal fat.

It’s critical to understand that more than just refined sugar can contribute to belly fat gain. Even healthier sugars, such as real honey, should be consumed in moderation.

Summary: Excess sugar consumption is a major contributor to weight gain in many people. Reduce your consumption of candy and processed foods high in added sugar.

7. Perform aerobic exercise (cardio)

Aerobic exercise (cardio) is a great way to improve your health while also burning calories.

It’s also one of the most effective forms of exercise for reducing belly fat, according to research. However, research on whether moderate or high-intensity exercise is more beneficial is conflicting.

Aerobic vs. Anaerobic Exercise: Which Benefits Me More? - GoodRx

In any case, your exercise program’s frequency and duration are more important than its intensity.

According to one study, postmenopausal women who exercised for 300 minutes per week lost more fat from all areas than those who exercised for 150 minutes per week.

Summary: Aerobic exercise is an effective way to lose weight. According to research, it is especially effective at slimming your waistline.

8. Reduce your intake of carbohydrates, particularly refined carbohydrates

Reducing your carbohydrate intake can help you lose fat, including abdominal fat.

Overweight people, people at risk of type 2 diabetes, and women with polycystic ovary syndrome benefit from diets with fewer than 50 grammes of carbs per day (PCOS).

Understanding Carbohydrates - Smith County Memorial Hospital

You are not required to follow a strict low carb diet. According to some research, simply substituting unprocessed starchy carbs for refined carbs may improve metabolic health and reduce belly fat.


In the well-known Framingham Heart Study, people who ate the most whole grains were 17% less likely to have excess abdominal fat than those who ate a diet high in refined grains.

Summary: A high intake of refined carbohydrates is linked to excess belly fat. Reduce your carbohydrate intake or replace refined carbs in your diet with healthy carb sources like whole grains, legumes, or vegetables.

9. Resistance training should be done (lift weights)

Resistance training, also referred to as weight lifting or strength training, is essential for maintaining and gaining muscle mass.

Resistance training may be beneficial for belly fat loss, according to studies involving people with prediabetes, type 2 diabetes, and fatty liver disease.

Why women should lift weights | Augustana Campus

In fact, one study of overweight teenagers found that a combination of strength training and aerobic exercise resulted in the greatest decrease in visceral fat.

If you decide to begin lifting weights, you should seek advice from a certified personal trainer.

Summary: Strength training can be an effective weight loss strategy and may aid in the reduction of belly fat. According to research, it is even more effective when combined with aerobic exercise.

10. Drinks with added sugar should be avoided

Sugar-sweetened beverages are high in liquid fructose, which can lead to belly fat gain.

According to research, sugary drinks cause an increase in fat in the liver. One 10-week study found that people who drank high fructose beverages gained significant abdominal fat.

Consumer group: Limit added sugars in beverages

Sugary drinks appear to be worse than high-sugar foods.

Because your brain does not process liquid calories the same way it does solid calories, you are more likely to consume too many calories later on and store them as fat.

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

  • soda
  • punch
  • sweet tea
  • alcoholic mixers containing sugar
Summary: If you're trying to lose weight, it's critical to avoid all liquid forms of sugar, such as sugar-sweetened beverages.

11. Get lots of restful sleep

Sleep is essential for many aspects of your health, including weight management. According to studies, people who do not get enough sleep gain more weight, which may include belly fat.

A 16-year study of over 68,000 women discovered that those who slept for less than 5 hours per night were significantly more likely to gain weight than those who slept for 7 hours or more per night.

Sleep apnea, a condition in which breathing stops intermittently during the night, has also been linked to excess visceral fat.

Sound and Restful Sleep with Ayurveda | Banyan Botanicals

Make sure you get enough quality sleep in addition to sleeping at least 7 hours per night.

If you believe you have sleep apnea or another sleep disorder, consult a doctor and seek treatment.

Summary: Sleep deprivation has been linked to a higher risk of weight gain. If you want to lose weight and improve your health, getting enough high-quality sleep should be one of your top priorities.

12. Keep track of your food intake and physical activity

Many things can help you lose weight and belly fat, but the key is to consume fewer calories than your body requires for weight maintenance (49Trusted Source).


You can track your calorie intake by keeping a food diary or using an online food tracker or app. This method has been shown to be effective for weight loss.


Furthermore, food-tracking software allows you to monitor your protein, carbohydrate, fiber, and micronutrient intake. Many also allow you to track your physical activity and exercise.

Summary: It's always a good idea to keep track of what you're eating as general weight loss advice. Two of the most popular methods are to keep a food diary or to use an online food tracker.

13. Consume fatty fish every week

Fatty fish is extremely healthy.

They are high in protein and omega-3 fats, which protect you from disease.
Some evidence suggests that omega-3 fats may also aid in the reduction of visceral fat.

Fish oil supplements have been shown in studies of adults and children with fatty liver disease to significantly reduce liver and abdominal fat.

Omega-3s: consuming more oily fish could prevent asthma in children with specific gene variant

Aim for two to three servings of fatty fish per week. Good options include:

  • salmon
  • herring
  • sardines
  • mackerel
  • anchovies
Summary: Eating fatty fish or taking omega-3 supplements may help you live a healthier life. Some evidence suggests it may also help people with fatty liver disease lose belly fat.

14. Stop consuming fruit juice

Although fruit juice contains vitamins and minerals, it contains the same amount of sugar as soda and other sweetened beverages.

Large amounts of alcohol may pose the same risk of abdominal fat gain.

Fruit Juice Versus Whole Fruit; Which One Should You Choose? - NDTV Food

Unsweetened apple juice has 24 grams of sugar in an 8-ounce (240-mL) serving, half of which is fructose.

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

Summary: Fruit juice can be just as bad as sugary soda when it comes to fat gain. To increase your chances of successfully losing weight, avoid all sources of liquid sugar.

15. Include apple cider vinegar in your diet

Drinking apple cider vinegar has numerous health benefits, including the reduction of blood sugar levels.

It contains acetic acid, which has been shown in animal studies to reduce abdominal fat storage.

In a 12-week controlled study of obese men, those who consumed 1 tablespoon (15 mL) of apple cider vinegar daily lost half an inch (1.4 cm) from their waists.

The Myths, Benefits, and Legends of Apple Cider Vinegar | Epicurious

Taking 1-2 tablespoons (15-30 mL) of apple cider vinegar per day is generally safe and may result in minor fat loss.

However, make sure to dilute it with water because undiluted vinegar can erode your teeth’s enamel.

Summary: Apple cider vinegar may aid in weight loss. Animal studies indicate that it may aid in the reduction of belly fat.

16. Consume probiotic foods or use a probiotic supplement

Probiotics are bacteria that can be found in certain foods and supplements. They have numerous health benefits, including improving gut health and immune function.

Researchers discovered that various types of bacteria play a role in weight regulation and that having the right balance can aid in weight loss, including belly fat loss.

17 Probiotic Foods for Better Gut Health and More - Dr. Axe

Members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri, have been shown to reduce belly fat.

Probiotic supplements typically contain a variety of bacteria, so choose one that contains one or more of these bacterial strains.

Summary: Taking probiotic supplements may aid in the maintenance of a healthy digestive system. Beneficial gut bacteria may also aid in weight loss, according to research.

17. Experiment with intermittent fasting

Intermittent fasting has recently gained popularity as a weight loss strategy.

It is an eating pattern that alternates between eating and fasting periods.

One popular method is to fast for 24 hours once or twice a week. Another is to fast for 16 hours every day and eat all of your food within an 8-hour period.

Losing Weight with Intermittent Fasting - Hans Peter Becker Blog

People experienced a 4-7% decrease in abdominal fat within 6-24 weeks in a review of studies on intermittent fasting and alternate-day fasting (70).

Some evidence suggests that intermittent fasting, and fasting in general, may not be as beneficial to women as it is to men.

Although certain modified intermittent fasting methods appear to be better options, if you experience any negative effects, stop fasting immediately.

Summary: Intermittent fasting is a type of eating pattern that alternates between eating and fasting periods. According to research, it could be one of the most effective ways to lose weight and belly fat.

18. Green tea should be consumed

Green tea is an extremely nutritious beverage.

How to Make Green Tea | Epicurious

Caffeine and the antioxidant epigallocatechin gallate (EGCG) are both present, and both appear to boost metabolism.


EGCG is a catechin that has been linked to weight loss in several studies. When green tea consumption is combined with exercise, the effect may be amplified.

Summary: Green tea consumption has been linked to weight loss, though it is likely ineffective on its own and works best when combined with exercise.

19. Change your way of life and experiment with different methods

Performing just one of the items on this list will not have a significant impact on its own.

If you want to achieve good results, you must combine various methods that have been shown to be effective.

Surprisingly, many of these methods are commonly associated with healthy eating and living a healthy lifestyle.

Changing your lifestyle, in the long run, is therefore the key to losing belly fat and keeping it off.

Fat loss is a natural side effect of having healthy habits and eating real food.

Summary: Losing weight and keeping it off is difficult unless your dietary habits and lifestyle are permanently altered.


There are no quick fixes for losing belly fat.

Weight loss always necessitates some effort, dedication, and perseverance on your part.

Adopting some or all of the strategies and lifestyle goals discussed in this article will undoubtedly assist you in losing the excess weight around your waist.


Source: Healthline

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