20 Effective Tips to Lose Belly Fat (Backed by Science)
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Belly fat is more than a nuisance that makes your clothes feel tight. It’s seriously harmful. One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions (1Trusted Source). Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin (2Trusted Source). Though 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. Photography by Aya Brackett
[url=]1. Eat plenty of soluble fiber[/url]
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food (3Trusted Source, 4Trusted Source, 5Trusted Source). What’s more, soluble fiber may help fight belly fat. An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6Trusted Source). Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include: SUMMARYSoluble 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.
[url=]2. Avoid foods that contain trans fats[/url]
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies (7Trusted Source, 8Trusted Source, 9Trusted Source). A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10Trusted Source). 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. SUMMARYSome 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.
[url=]3. Don’t drink too much alcohol[/url]
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. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist (11Trusted Source, 12Trusted Source). Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help. One study on alcohol use involved more than 2,000 people. Results showed 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 (12Trusted Source). SUMMARYExcessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
[url=]4. Eat a high protein diet[/url]
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. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss (13Trusted Source, 14Trusted Source, 15Trusted Source). Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16Trusted Source, 17Trusted Source, 18Trusted Source). Be sure to include a good protein source at every meal, such as: - meat
- fish
- eggs
- dairy
- whey protein
- beans
SUMMARYHigh protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.
[url=]5. Reduce your stress levels[/url]
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19Trusted Source, 20Trusted Source). 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 (21Trusted Source). To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods. SUMMARYStress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
[url=]6. Don’t eat a lot of sugary foods[/url]
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 (22Trusted Source, 23Trusted Source, 24Trusted Source). Observational studies show a relationship between high sugar intake and increased abdominal fat (25Trusted Source, 26Trusted Source). 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. SUMMARYExcessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
[url=]7. Do aerobic exercise (cardio)[/url]
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27Trusted Source, 28Trusted Source, 29Trusted Source). In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30Trusted Source). SUMMARYAerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.
[url=]8. Cut back on carbs — especially refined carbs[/url]
Reducing your 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 people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS) (31Trusted Source, 32Trusted Source, 33Trusted Source). 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 (34Trusted Source, 35Trusted Source). In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36Trusted Source). SUMMARYA 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.
[url=]9. Replace some of your cooking fats with coconut oil[/url]
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 (37Trusted Source, 38Trusted Source). Controlled studies suggest it may also lead to abdominal fat loss (39Trusted Source). In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines (40Trusted Source). However, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial (41Trusted Source). Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil. SUMMARYStudies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat.
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[url=]10. Perform resistance training (lift weights)[/url]
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss (42Trusted Source, 43Trusted Source). In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (44Trusted Source). If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer. SUMMARYStrength 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.
[url=]11. Avoid sugar-sweetened beverages[/url]
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 found significant abdominal fat gain in people who consumed high fructose beverages (45Trusted Source, 46Trusted Source, 47Trusted Source). Sugary beverages appear to be even worse than high sugar foods. Since 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 (48Trusted Source, 49Trusted Source). To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as: - soda
- punch
- sweet tea
- alcoholic mixers containing sugar
SUMMARYAvoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.
[url=]12. Get plenty of restful sleep[/url]
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 (50Trusted Source, 51Trusted Source). A 16-year study involving more than 68,000 women found that 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 (52Trusted Source). The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat (53Trusted Source). 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. SUMMARYSleep 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.
[url=]13. Track your food intake and exercise[/url]
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key (54Trusted Source). 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 (55Trusted Source, 56Trusted Source). In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. You can find five free apps/websites to track nutrient and calorie intake on this page. SUMMARYAs 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.
[url=]14. Eat fatty fish every week[/url]
Fatty fish are incredibly healthy. They’re rich in high quality protein and omega-3 fats that protect you from disease (57Trusted Source, 58Trusted Source). Some evidence suggests that these omega-3 fats may also help reduce visceral fat. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat (59Trusted Source, 60Trusted Source, 61Trusted Source). Aim to get 2–3 servings of fatty fish per week. Good choices include: - salmon
- herring
- sardines
- mackerel
- anchovies
SUMMARYEating 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.
[url=]15. Stop drinking fruit juice[/url]
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 (62Trusted Source). An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose (63). To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime. SUMMARYWhen 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.
[url=]16. Add apple cider vinegar to your diet[/url]
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (64Trusted Source). It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (65Trusted Source, 66Trusted Source, 67Trusted Source). In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists (68Trusted Source). Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss. However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth. If you want to try apple cider vinegar, there’s a good selection to choose from online. SUMMARYApple cider vinegar may help you to lose some weight. Animal studies suggest it may help to reduce belly fat.
[url=]17. Eat probiotic foods or take a probiotic supplement[/url]
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function (69Trusted 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 (70Trusted Source, 71, 72Trusted Source, 73Trusted 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. SUMMARYTaking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.
[url=]18. Try intermittent fasting[/url]
Intermittent fasting has recently become very popular as a weight loss method. It’s an eating pattern that cycles between periods of eating and periods of fasting (74Trusted Source). One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within 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 6–24 weeks (75). There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men. Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects. SUMMARYIntermittent 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.
[url=]19. Drink green tea[/url]
Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (76Trusted Source, 77Trusted Source). EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise (78Trusted Source, 79, 80Trusted Source). SUMMARYRegularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.
[url=]20. Change your lifestyle and combine different methods[/url]
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. SUMMARYLosing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
[url=]The bottom line[/url]
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.
[url=]How to Lose Weight Fast in 3 Simple Steps[/url]
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Last medically reviewed on February 24, 2020
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Written by Franziska Spritzler on February 24, 2020 — Medically reviewed by Atli Arnarson BSc, PhD
 How to Lose Weight Fast: 3 Simple Steps, Based on Science
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NUTRITIONEvidence BasedCan Celery Juice Help You Lose Weight?Drinking celery juice every morning is a new health trend that’s marketed to improve overall health and boost weight loss. Celery and its juice can provide several health benefits — so you may wonder if weight loss is one of them. This article tells you whether celery juice can help you lose weight. Vira Simon-Nikulina/Offset
[url=]Why do people drink it?[/url]
Celery juice is purported to have several benefits, including weight loss and improved gut and skin health. It’s now a fad to drink it for weight loss. Those who follow this trend drink 16 ounces (475 ml) of the juice on an empty stomach every morning. To make your own, you can juice celery stalks — or blend them and strain out the plant fiber. One large bunch of celery, or about 9 stalks, makes 16 ounces (475 ml) of juice. This popular vegetable is rich in numerous nutrients, including folate, potassium, manganese, and vitamins A, C, and K. It’s also a great source of riboflavin, vitamin B6, pantothenic acid, calcium, magnesium, and phosphorus (1Trusted Source). You consume more of these nutrients per weight when celery is juiced because its plant fiber has been removed. While many people advocate for this trend, its benefits aren’t backed by research. Added to other drinksCelery juice can be consumed on its own or added to other drinks like green smoothies. These drinks usually contain a variety of fruits and vegetables. This makes a more nutritionally balanced drink that still provides some of celery juice’s benefits. What’s more, you can supplement your smoothie with protein sources like yogurt or protein powder, as well as fat sources like nut butter or avocado for an additional health boost. SUMMARYCelery juice is rich in several vitamins and minerals. While drinking it every morning may be the newest health craze, this trend isn’t backed by research.
[url=]Can it help you lose weight?[/url]
Celery juice is often said to promote weight loss. Proponents claim that drinking 16 ounces (475 ml) every morning breaks down and dissolves fat cells stored in your liver. However, this claim lacks scientific evidence and requires further research (2). That said, celery juice may promote weight loss in other ways. Your weight depends on how many calories you consume throughout the day (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source). Celery juice is relatively low in calories, providing 85 calories per 16 ounces (475 ml) (7Trusted Source). Replacing higher calorie beverages — such as sugary coffee drinks or soda — with celery juice is a smart choice if you’re trying to lose weight. Additionally, drinking low calorie beverages like celery juice before meals may promote fullness and help you eat fewer overall calories (8Trusted Source). Although celery juice is a healthy, low calorie beverage, the key to long-term weight loss doesn’t lie with a single food. Instead, combine exercise with a nutritious diet based on whole foods. SUMMARYCelery juice is low in calories and may aid weight loss if you drink it instead of higher calorie drinks. Still, it’s unlikely to promote weight loss on its own.
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[url=]Other potential benefits[/url]
Celery juice may have several other benefits. Anti-inflammatory propertiesCelery juice is high in phytonutrients, which are plant compounds that have been shown to have anti-inflammatory effects (9Trusted Source, 10Trusted Source). Flavonoids are the main class of phytonutrients in celery. Increased flavonoid intake is associated with a lower risk of heart disease, diabetes, and cancer (11Trusted Source, 12Trusted Source). Thus, whole celery and its juice may help prevent certain diseases. May help control blood pressureCelery juice may also aid in managing blood pressure (13Trusted Source). This effect is likely due to celery’s concentration of nitrates, which promote heart health and help lower blood pressure (14Trusted Source, 15Trusted Source). These aren’t to be confused with the nitrates and nitrites used in food preservation, which are linked to negative effects (15Trusted Source). May lower high cholesterolCelery may also help reduce cholesterol levels (16Trusted Source). Several animal studies associate celery intake with a significant reduction in cholesterol levels (17Trusted Source, 18, 19Trusted Source). Still, human research is needed. SUMMARYCelery juice may provide several health benefits, such as reduced inflammation, blood pressure, and cholesterol.
[url=]Possible downsides[/url]
While celery juice is generally recognized as safe, you should be aware of a few possible downsides. Loss of fiberWhen you juice celery, you lose the plant’s beneficial dietary fiber. One bunch of celery — around 9 stalks — packs about 9 grams of fiber, while 16 ounces (475 ml) of juice contains only a negligible amount (1Trusted Source, 7Trusted Source). Fiber intake is associated with numerous benefits, ranging from increased weight loss to a healthy gut (20Trusted Source, 21Trusted Source, 22Trusted Source). Sodium can add upAnother potential downside of celery juice is excessive sodium intake. Celery is naturally low in sodium, with a single stalk providing 32 mg. However, just 16 ounces of celery juice provides about 288 mg of sodium, because it’s made from at least 9 stalks of celery (1Trusted Source, 2). The U.S. Department of Health recommends that adults keep their daily sodium intake below 2,300 mg as part of a healthy diet (23Trusted Source). Thus, if you already consume a lot of salt, a glass of celery juice could put you over that recommendation. As excess sodium intake is linked to increased blood pressure, people who have a higher chance of developing this condition should practice caution when drinking celery juice (24Trusted Source, 25Trusted Source). However, celery juice is also high in potassium — 9 stalks or 16 ounces of juice contains 936 mg, or 20% of your daily potassium requirement (7Trusted Source, 26Trusted Source). Potassium helps relax blood vessels and lower blood pressure. Lowering your sodium to potassium ratio by consuming more potassium can help lower blood pressure. This means that potassium in celery juice can counteract the sodium and may actually result in lower blood pressure (27Trusted Source, 28Trusted Source, 29Trusted Source). SUMMARYThough celery juice is generally safe, its drawbacks include a lack of fiber and high levels of sodium, though the sodium might be mitigated by its potassium content.
[url=]The bottom line[/url]
While a daily dose of celery juice is the latest health craze, it doesn’t promote weight loss on its own. Still, celery juice may aid weight loss if you’re drinking it instead of high calorie beverages. What’s more, it may help reduce inflammation and blood pressure. However, if you want to lose weight, you’re better off making larger dietary and lifestyle changes — not merely following the latest trend.
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Last medically reviewed on August 9, 2021
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Written by Daniel Preiato, RD, CSCS — Medically reviewed by Amy Richter, RD — Updated on August 9, 2021
How to Lose Weight Fast: 3 Simple Steps, Based on Science
10 Morning Habits That Help You Lose Weight
29 Healthy Snacks That Can Help You Lose Weight
How Intermittent Fasting Can Help You Lose Weight
The 14 Best Ways to Burn Fat Fast
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NUTRITIONEvidence Based17 Healthy Lunch Ideas for Weight LossEating balanced lunches that include vegetables, a lean protein source, and other health-promoting foods can aid weight loss. We understand that having a healthy lunch is not always easy, especially if you’re busy at work or on the go during the day. That’s why it’s important to have a list of go-to lunch ideas on hand. This way, you can stay prepared and avoid skipping meals or relying on fast food and other less healthy options. Here are 17 healthy lunch ideas for weight loss, including choices for plant-based, low carb, diabetes-friendly, and paleo diets.
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