15 tips to lose belly fat (backed by science) –

1. EAT A LOT OF FIBER (BUT THE SOLUBLE)

Soluble fiber absorbs water and forms a gel that helps slow food as it passes through the digestive system.

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%.

Make an effort to eat fiber-rich foods every day (here we show you how).

2. AVOID TRANS FAT

Trans fats are created by pumping hydrogen into unsaturated fats such as soybean oil. They are found in some margarines, spreads and processed foods.

A 6-year study found that monkeys who ate a diet high in trans fat gained 33% more abdominal fat than those who ate a diet high in monounsaturated fat.

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.

3. DON’T DRINK TOO MUCH ALCOHOL

– (Flavio Coelho/Getty Images)

Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.

Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist.

4. HAVE A DIET RICH IN PROTEIN

High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.

Many observational studies show that people who eat more protein tend to have less belly fat than those who eat a lower protein diet.

Protein-rich foods like fish, lean meat, and beans are ideal if you’re trying to shed a few extra pounds around your waist.

5. REDUCE STRESS

Stress can make you gain belly fat by triggering your adrenal glands to produce cortisol, which is also known as the stress hormone.

Research shows that high levels of cortisol increase appetite and increase abdominal fat storage.

(Come to understand better how your diet affects your hormone production)

6. DON’T EAT TOO MUCH SUGAR

– (Yulia Reznikov/Getty Images)

Observational studies show a relationship between high sugar intake and increased abdominal fat.

It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars like honey should be used sparingly.

7. DO AEROBIC EXERCISES (CARDIO)

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Studies also show that it is one of the most effective forms of exercise to reduce belly fat.

8. REDUCE CARBOHYDRATES

Reducing your carbohydrate intake can be very beneficial for losing fat, including belly fat.

You don’t have to follow a carbohydrate-restricted diet — and it’s not even recommended. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs (refined carbs) can improve metabolic health and reduce belly fat.

9. DO BODYBUILDING

– (Chris Parente/)

Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.

Based on studies involving people with pre-diabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for losing belly fat.

In fact, one study showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.

10. AVOID SUGAR DRINKS

Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.

A 10-week study found significant abdominal fat gain in people who consumed high-fructose beverages. And sugary drinks seem to be even worse than high-sugar foods, as your brain doesn’t process liquid calories the same way it does solid ones, so you’re likely to end up consuming too many calories later and storing them as fat.

11. GET ENOUGH

Sleep is important for many aspects of your health, including weight.

A 16-year study involving more than 68,000 women found that those who slept less than 5 hours a night were significantly more likely to gain weight than those who slept 7 hours or more a night.

12. EAT FAT FISH EVERY WEEK

Fish is a great source of omega-3s (Pri Barbosa/Reproduction)

Fatty fish are incredibly healthy.

They are rich in high-quality protein and omega-3 fats that protect you from disease. 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.

Aim to consume 2 to 3 servings of fatty fish per week. Good choices include:

salmon
herring
sardine
horsetail
anchovies

13. ADD APPLE VINEGAR TO THE DIET

Apple cider vinegar contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.

In a 12-week controlled study of people diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar daily lost 1.4 cm from their waists.

Taking 1 to 2 tablespoons (15 to 30 ml) of apple cider vinegar daily 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 tooth enamel.

14. CONSUME PROBIOTICS

Probiotics are bacteria found in some foods and supplements.

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 losing belly fat.

15. DRINK GREEN TEA

Millennial green tea powder is known for its benefits / (Rimma_Bondarenko/Thinkstock/Getty Images)

Green tea is an exceptionally healthy drink.

It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.

EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect can be enhanced when green tea consumption is combined with exercise.