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20 Effective Tips to Lose
Belly Fat (Backed by
We include products we think are useful for our readers. If you buy through links on this page, we
may earn a small commission. Here’s our process.
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 .
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.
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.
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.
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.
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
Make an effort to consume high fiber foods every day. Excellent sources of
soluble fiber include:
2. Avoid foods that contain trans
Trans fats are created by pumping hydrogen into unsaturated fats, such as
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.
A 6-year study fou