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

1. Stay away from meals that are high in trans fats.

To produce trans fats, hydrogen is injected into unsaturated fats like soybean oil. Examples of these fats are palm oil and peanut oil.

There are several kinds of margarine and spreads that contain them, and they are also frequently added to packaged foods. Many food manufacturers, however, have stopped using them in their products.
In both observational and experimental studies, these lipids have been linked to inflammation, heart disease, insulin resistance, and the accumulation of belly fat.

The results of a study that lasted for 6 years showed that monkeys who consumed a diet high in trans fat accumulated 33 percent more belly fat than those who consumed a diet high in monounsaturated fat.
If you want to get rid of belly fat and keep your health in good shape, you should pay close attention to the ingredient labels on food products and steer clear of those that contain trans fats. In ingredient listings, these are usually referred to as partially hydrogenated fats.

2. Limit your intake of alcoholic beverages.

In moderation, alcohol consumption may be beneficial to one’s health, but excessive consumption is associated with several major health risks.

According to the findings of certain studies, drinking too much alcohol might also cause one to acquire weight in the abdominal region.

Observational studies have established a correlation between heavy alcohol intake and a greatly elevated chance of developing central obesity, which can be defined as an excess accumulation of fat around the waist.

Cutting back on alcohol consumption can perhaps assist in the reduction of your waist size. You don’t have to give it up completely, but cutting back on the total amount you consume in a single day can be helpful.

In one investigation into the effects of alcohol drinking, over 2,000 participants took part.

The quantity of abdominal fat was lower in daily drinkers who drank less than one drink per day than in daily drinkers who drank less often but on days when they did drink, drank more alcohol overall.

3. Find ways to lower your levels of stress.

Cortisol, also called the “stress hormone,” is made by the adrenal glands when there is stress. This can cause more fat to build up in the belly.

According to studies, high cortisol levels both stimulate appetite and promote the storage of belly fat.
In addition, women who already have a large waist tend to create more cortisol in reaction to stress than women who do not have a large waist. The accumulation of fat around the middle is exacerbated by elevated cortisol levels.

Participating in enjoyable stress-relieving activities is an effective strategy for losing belly fat. Two activities that have the potential to be useful coping methods are yoga and meditation.

4. Limit the number of sugary meals you consume.

When taken in excessive amounts, fructose, which is found in sugar, has been associated with several chronic disorders.

These conditions include cardiovascular disease, diabetes type 2, being overweight, and fatty liver disease.

Studies that rely on participant observation have established a correlation between high sugar consumption and increasing belly fat.

It is crucial to note that the consumption of refined sugar is not the only factor that can contribute to an increase in abdominal fat. Even healthful sweets, such as genuine honey, should be consumed in moderation.

5. Do aerobic exercise (cardio)

Cardiovascular exercise, often known as aerobic exercise, is one of the most efficient ways to both enhance your health and burn calories.

Studies have shown that it is one of the most efficient forms of exercise for lowering the amount of fat that is stored in the abdominal region. However, the findings are inconclusive on whether exercising at a moderate or high intensity is more beneficial.

In any case, the frequency of your workouts and the length of time you devote to them are more significant than the intensity of the workouts themselves.

According to the findings of one study, postmenopausal women who engaged in aerobic activity for a total of 300 minutes per week lost more fat from all areas of their bodies compared to those who exercised for a total of 150 minutes per week.

6. Reduce your consumption of carbohydrates, particularly refined carbs

If you want to lose fat, including abdominal fat, cutting back on the number of carbohydrates you eat can be quite helpful.

People who are overweight, those who are at risk for type 2 diabetes, and women who have polycystic ovarian syndrome (PCOS) can lose belly fat by following diets that contain less than 50 grams of carbohydrates daily.

You are not required to stick to a very rigorous low-carb diet. It has been suggested by some bodies of research that substituting processed carbohydrates for their natural counterparts could improve metabolic health and lead to a reduction in abdominal obesity.

According to the well-known Framingham Heart Study, those who consumed the largest amounts of whole grains had a 17 percent lower risk of having excess belly fat compared to those whose diets were high in refined grain products.

7. Participate in strength training sessions (lift weights)

It is essential to engage in resistance training, which includes activities such as weight lifting and strength training, to maintain and increase one’s muscular mass.

According to the findings of several trials in which participants had prediabetes, type 2 diabetes, or fatty liver disease, resistance exercise may also be useful for reducing abdominal fat.

One study that looked at teenagers who were overweight found that a combination of strength training and aerobic activity led to the biggest drop in visceral fat. This combination led to a reduction in visceral fat.

If you have decided to begin lifting weights, it is in your best interest to seek the guidance of a licensed personal trainer.

8. Make sure you get a good night’s sleep every night.

A person’s weight is just one of many aspects of their health that depend on getting enough sleep. According to several studies, persons who don’t get enough sleep have a greater propensity to gain weight overall, which may include fat accumulation in the abdominal region.

A 16-year study of over 68,000 women found that those who slept for less than 5 hours per night had a significantly higher risk of gaining weight than those who slept for 7 hours or more per night.

The medical disorder known as sleep apnea, in which a person’s breathing stops repeatedly while they are sleeping, has also been connected to having an excessive amount of visceral fat.

In addition to sleeping for at least seven hours each night, you need also to make sure that the quality of your sleep is sufficient.

Consult a medical professional and get treatment if you have any reason to believe that you may be suffering from sleep apnea or another type of sleep disturbance.

9. Keep a record of the food you eat and the activity you do.

You can lose weight and belly fat by doing a variety of things, but the most important one is to consume fewer calories than your body needs for weight maintenance.

You can better keep track of the number of calories you consume by keeping a food journal, utilizing an online meal tracker or app, or both. It has been demonstrated that following this plan can help one achieve their weight loss goals.

In addition, tools that measure your food intake can show you how much protein, carbohydrates, fiber, and micronutrients you consume each day. A lot of them also let you keep track of your workouts and other kinds of physical activity.

On this page, you will find links to five free apps and websites that may be used to keep track of the calories and nutrients that you consume.