20 Scientifically Proven Effective Tips to Get Rid of Belly Fat in 2022

20 Scientifically Proven Effective Tips to Get Rid of Belly Fat.


If you want to get rid of belly fat, you should know that it is more than just a nuisance that makes your clothes look unpleasant, it is very 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 the 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 increased risk even if they look thin.

Although losing fat from this area can be difficult, there are many things you can do to reduce excess abdominal fat.

Here are 20 effective tips to get rid of belly fat, backed by scientific studies.

1. Eat plenty of soluble fiber

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

Studies show that this type of fiber promotes weight loss by helping you feel full, which naturally reduces the amount you eat. It may also reduce the number of calories your body absorbs from food.

Moreover, soluble fiber may help fight belly fat.

An observational study in more than 1,100 adults found that for every 10g increase in soluble fiber intake, the increase in belly fat decreased by 3.7% over a 5-year period.

Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include:


Shirataki Noodles

Brussels sprouts



Black raspberries

Soluble fiber may help you lose weight by increasing satiety and reducing calorie absorption. Try to include plenty of high-fiber foods in your diet to lose weight.

2. Avoid foods that contain trans fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

It is found in some margarines and spreads and is often added to packaged foods, but many food producers have stopped using it.

This fat has been linked to inflammation, heart disease, insulin resistance, and increased belly fat in observational animal studies.

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

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. They are often listed as partially hydrogenated fats.

Some studies have linked a high intake of trans fats to increased belly fat. Regardless of whether you are trying to lose weight, limiting your intake of trans fats is a good idea.

3. Do not drink alcohol

Research indicates that drinking alcohol can also lead to an increase in belly fat.

Observational studies link alcohol consumption to an increased risk of central obesity  the storage of excess fat around the waist.

One study of alcohol use included more than 2,000 people.

Alcohol intake has been associated with increased belly fat.

4. Eat a diet rich in protein

Protein is a very important nutrient for weight control.

A high protein intake increases the release of the satiety hormone PYY, which reduces appetite and promotes satiety.

Protein also raises your metabolic rate and helps you maintain muscle mass while losing weight.

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

Make sure to include a good protein source at every meal, such as:





whey protein


Protein-rich foods, such as fish, lean meats, and beans, are ideal if you're trying to shed some extra weight around your waist.

5. Reduce your stress levels

Stress can increase belly fat by stimulating the adrenal glands to produce cortisol, which is also known as the stress hormone.

Research shows that high cortisol levels increase appetite and lead to belly fat storage.

Furthermore, women who already have large waists tend to produce more cortisol in response to stress. An increase in cortisol leads to an increase in fat gain around the midsection.

To help reduce belly fat, engage in fun activities that relieve stress.

Stress can lead to excess fat around your waist. Reducing stress should be one of your priorities if you are trying to lose weight.

6. Don't eat a lot of sugary foods

Sugar contains fructose, which has been linked to many chronic diseases when eaten in excess.

They include heart disease, type 2 diabetes, obesity, and fatty liver disease.

Observational studies show an association between high sugar intake and increased belly fat.

It is important to realize that it is not only refined sugar that leads to increased belly fat. Even healthy sugars, such as real honey, should be used in moderation.

Excessive sugar intake is a major cause of weight gain in many people. Limit sweets and processed foods that are high in added sugar.

7. 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 for reducing belly fat. However, results are mixed as to whether moderate or high-intensity exercise is more beneficial.

In any case, the frequency and duration of the exercise program is more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did 300 minutes of aerobic exercise per week, compared to women who did 150 minutes per week.

Aerobic exercise is an effective way to lose weight. Studies show that it is particularly effective in slimming your waistline.

8. Cut back on carbohydrates - especially refined carbohydrates

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

Diets with less than 50 grams of carbohydrates per day cause belly fat loss in overweight people at risk of type 2 diabetes and women with PCOS.

You don't have to follow a strict low-carb diet. Some research suggests that replacing refined carbohydrates with unprocessed starchy carbohydrates may improve metabolic health and reduce belly fat.

In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess belly fat than those who ate diets rich in refined grains.

Eating large amounts of refined carbohydrates is associated with increased belly fat. Consider reducing your carbohydrate intake or replacing refined carbohydrates in your diet with healthy carbohydrate sources, such as whole grains, legumes or vegetables.

9. Replace some of your cooking fat with coconut oil

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 reduce the amount of fat you store in response to higher calorie intake.

Controlled studies suggest that it may also lead to belly fat loss.

In one study, obese men who consumed coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diet or exercise regime.

However, the evidence for the benefits of coconut oil for belly fat loss is weak and controversial.

Also keep in mind that coconut oil is high in calories. Instead of adding more fats to your diet, replace some of the fats you already eat with coconut oil.

Studies show that using coconut oil in place of other cooking oils may help reduce belly fat.

10. Doing resistance exercises (lifting weights)

Resistance training, also known as weight lifting or strength training, is important for maintaining 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 losing belly fat.

In fact, one study in overweight adolescents showed that a combination of strength training and aerobic exercise led to a greater reduction in visceral fat.

If you decide to start lifting weights, it is a good idea to get advice from a certified personal trainer.

Strength training can be an important weight loss strategy and may help reduce belly fat. Studies show that it is most effective when combined with aerobic exercise.

11. Avoid sugar-sweetened drinks

Sugar-sweetened drinks are full of liquid fructose, which increases belly fat.

Studies show that sugary drinks lead to increased fat in the liver. A 10-week study found a significant increase in belly fat in people who drank high-fructose drinks.

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

Since your brain doesn't process liquid calories the same way it processes solid calories, you will likely end up consuming a lot of calories later and storing them as fat.

To lose belly fat, it is best to completely avoid sugar-sweetened beverages such as:

Soft drinks


sweet tea

Avoiding all forms of liquid sugar, such as sugar-sweetened beverages, is very important if you're trying to shed some extra pounds.

12. Get plenty of restful sleep

Sleep is important to 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.

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

The condition known as sleep apnea, in which breathing stops intermittently during the night, has also been linked to excess visceral fat.

In addition to sleeping at least 7 hours every night, make sure you get enough quality sleep.

If you suspect that you may have sleep apnea or another sleep disorder, speak to a doctor and seek treatment.

Sleep deprivation is associated with an increased risk of weight gain. Getting enough quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

13. Track your food intake and exercise

Many things can help you lose weight and belly fat, but eating fewer calories than your body needs to maintain weight is key.

Keeping a food diary or using an app or online food tracker can help you monitor your calorie intake. This strategy has been proven to be beneficial for weight loss.

Plus, food trackers help you see what you're eating for protein, carbs, fiber, and micronutrients.

As a general advice for weight loss, it is always a good idea to keep track of what you eat. Keeping a food diary or using an online food tracker is one of the most popular ways to do this.

14. Eat fatty fish every week

Oily fish is incredibly healthy.

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

Some evidence suggests that omega-3 fats may also help reduce visceral fat.

Studies in adults and children with fatty liver disease have shown that fish oil supplementation can significantly reduce liver fat and belly fat.

Try hard to get 2-3 servings of fatty fish per week. Good options include:






Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests that it may reduce belly fat in people with fatty liver disease.

15. Stop drinking fruit juice

Although fruit juice provides vitamins and minerals, it is as high as soda and other sweetened beverages.

Drinking large amounts may carry the same risk of gaining belly fat.

An 8-ounce (240-ml) serving of unsweetened applesauce contains 24 grams of sugar, half of which is fructose.

To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a slice of lemon or lime.

When 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.

16. Add apple cider vinegar to your diet

Drinking apple cider vinegar has great health benefits, including lowering blood sugar levels.

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

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

Taking 1-2 tablespoons (15-30 ml) of apple cider vinegar daily is considered 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 of your teeth.

Apple cider vinegar may help you lose some weight. Animal studies suggest that it may help reduce belly fat.

17. Eat probiotic foods or take probiotic supplements

Probiotics are bacteria found in some foods and supplements. It has many health benefits, including helping to improve gut health and boost immune function.

Researchers have found that different types of bacteria play a role in weight regulation and that achieving the right balance can help with weight loss, including losing belly fat.

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

Probiotic supplements usually contain several types of bacteria, so be sure to purchase one that provides one or more of these bacterial strains.

Taking probiotic supplements may help promote digestive health. Studies also suggest that beneficial gut bacteria may help promote weight loss.

18. Try intermittent fasting

Recently, intermittent fasting has become popular as a way to lose weight, it is an eating pattern that cycles between eating and fasting periods.

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

In a review of studies on intermittent fasting and alternating day fasting, people saw a 4-7% decrease in belly fat over 6-24 weeks.

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies show that it may be one of the most effective ways to lose weight and belly fat.

19. Drink green tea

Green tea is an exceptionally healthy drink.

It contains caffeine and the antioxidant epigallo catechin 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 increased when green tea consumption is combined with exercise.

Drinking green tea regularly has been linked to weight loss, although it may not be as effective on its own and is preferred in combination with exercise.

20. Change your lifestyle and combine different styles

Just doing one of the items on this list won't make much of an impact on its own.

If you want good results, you need to combine different methods that have been proven to be effective.

Interestingly, many of these approaches are things generally associated with healthy eating and a healthy lifestyle in general.

Therefore, long-term lifestyle change is the key to losing and maintaining belly fat.

When you have healthy habits and eat healthy food, fat loss follows as a natural side effect.

Losing and maintaining weight is difficult unless you permanently change your eating habits and lifestyle.

8 foods that get rid of belly fat and stomach bloating in 2022

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