10 Simple Ways to Lose Belly Fat, Based on Science

Written by Resurchify | Updated on: February 24, 2022

10 Simple Ways to Lose Belly Fat, Based on Science

We were altered both inside and out by the COVID-19 epidemic. Those external alterations weren't appealing to many people. According to an APA Stress in America poll done in late February 2021, 42 per cent of American adults had gained unwanted weight since the pandemic began, with an average gain of 29 pounds. 

Because COVID-19 is carried from person to person, one of the techniques used to slow its transmission, and the infection rate and death associated with it is social isolation, which is used in most nations across the world. As a result, weight management, physical inactivity, and dietary alterations have become serious concerns. Several studies have demonstrated that minor changes in body weight over short periods can become permanent, resulting in significant weight gain over time.

These shifts can be traced back to two key factors. The first option is staying at home, which includes working remotely, studying, or spending many hours per day in front of a computer with no outdoor physical exercise. Second, due to the existing constraints on going outside to get food, food is being stored at home. Furthermore, the disruption in the work routine produced by quarantine may lead to boredom, which may be linked to an increase in calorie consumption. The stress that most people are presently experiencing may also lead to overeating, particularly carbohydrate-rich foods, which has been linked to an increased risk of obesity, which in turn has been linked to a higher risk of more serious COVID-19 infection consequences.

Obesity has been on the rise, and even though prevention is the best method, there has always been a greater emphasis on treatment, such as dietary adjustments and weight loss surgery. Because obesity is often accompanied by other more serious pathologies that impose additional costs on health systems, people are concerned about how to get rid of it. We've come up with several solutions to this problem. You can learn about the ten easy techniques to lose belly fat here. All of the things you'll read are founded on science and study, so you can use them freely in your daily life. However, in the event of any specific circumstances, see your doctor first. 

What Is Belly Fat, and Why Is It So Threatening?

Belly fat is exactly what it sounds like. The accumulation of tissue in the abdomen is known as "belly fat." You have subcutaneous fat and visceral fat (the latter being the most hazardous type) that accumulates, making your clothes tight and causing various problems. Eating a nutritious diet and exercising for 30 minutes each day can significantly reduce fat storage.

What happens when fat accumulates in the abdominal area?

The accumulation of fat can lead to: Blood pressure that is too high, Lipid levels in the blood are high, Coronary artery disease, Insulin resistance, inability to tolerate glucose, Fatty liver, Diabetes type 2 

What Are the Causes of Belly Fat?

There are a variety of reasons why belly fat accumulates. Even thin people can develop belly fat, especially the visceral fat I mentioned before. This unhealthy fat tends to accumulate around organs like the liver. The following are examples of possible causes:

Trans fats (also known as trans fatty acids) are People who switch to a clean-eating diet tend to lose weight.

  • Sedentary Behaviour: It's been proved that being sedentary contributes to the problem of belly fat accumulation.
  • Getting Insufficient Sleep: Are you neglecting to get enough sleep at night? You could be putting yourself at risk of gaining belly fat.

Too much sugar is a big no-no. It's quite easy to consume far more sugar than you should because there are so many hidden sugars in meals. One of the biggest culprits is sugar-sweetened beverages.

10 Simple Ways to Lose Belly Fat are as follows:

  • Increase your Intake of Soluble Fibre

Fibre is another important ingredient for overall health and well-being. However, it is especially advantageous while trying to lose weight. The importance of soluble fibre is significantly greater. 

Soluble fibre absorbs water and aids digestion by slowing the passage of food through the digestive tract. This allows you to feel full faster, allowing you to eat smaller portions and consume fewer calories. Most importantly, studies indicate that soluble fibre can help reduce the number of calories absorbed from the diet.

Furthermore, according to a 2012 study, soluble fibre can aid in the reduction of abdominal fat. The authors of the study found that increasing soluble fibre consumption by 10 grammes resulted in a 3.7 per cent decrease in belly fat growth over five years after studying more than 1,100 participants. And the advantages grew with each extra 10 grammes of soluble fibre consumed. Soluble fibre can be found in a variety of places. 

It's found in a variety of fruits and vegetables, including avocados, Brussels sprouts, and blackberries. It's also found in flaxseeds and flaxseed oil, as well as a variety of legumes like black beans and kidney beans. Shirataki noodles are high in soluble fibre, which makes dishes like our Sesame Coconut-Crusted Halibut with Shirataki Vegetable Stir-Fry and Clean Pho-Style Noodle Soup high in fibre. 

  • Probiotics Should be Taken

You already know how beneficial probiotics are for intestinal health, and now there's scientific evidence that they can help you lose belly fat as well. The diverse varieties of bacteria included in probiotics have been demonstrated in studies to assist in regulating weight and, when well-balanced, your gut bacteria may aid in weight loss and belly fat loss. 

According to a 2013 study, consuming Lactobacillus rhamnosus supplements substantially impacted women, helping those who took the probiotic supplement to lose weight and body fat. In a 2013 study, researchers discovered that consuming the probiotics Lactobacillus fermentum and Lactobacillus amylovorus had identical benefits—both strains lowered overall body fat mass. In terms of belly fat, a 2010 study found that consuming Lactobacillus gasseri probiotics can help lower body weight, BMI, waist circumference, and visceral fat in the abdomen. In 2013, Lactobacillus gasseri demonstrated similar outcomes in a trial, with subjects losing an average of 8.5 per cent of their visceral belly fat. 

These specific bacteria strains can be found in probiotic supplements. You can also eat fermented foods, which naturally contain the good bacteria found in supplements. Try some of these probiotic-rich recipes to incorporate fermented foods into your everyday diet.

  • Incorporate More Protein into your Diet

Protein may make you feel satiated for longer and help you eat fewer calories. Protein does, in fact, aid muscular development. But it's also in charge of a lot more, especially in terms of weight reduction and management. 

On the other hand, protein can boost your metabolic rate or the pace at which your body burns calories. Protein has been shown in numerous studies to aid in weight loss and the reduction of belly fat. A 2004 review and a 2013 study both indicated that higher-protein diets reduced body fat mass and weight. Several observational research studies, including a 2005 study of multi-ethnic people and a 2012 study, have found that high-quality protein diets are linked to lower belly fat.

To put it another way, consuming more protein reduces belly fat.

  • Sugar and Sugar-Sweetened Beverages should be Avoided

Sugar-added foods are detrimental to your health. Consuming a lot of these foods can lead to weight gain. According to research, adding sugar to tea has a particularly negative impact on metabolic health. In multiple studies, excessive sugar has been related to fat build-up around the belly and liver, owing to high fructose levels. 

When you consume a lot of added sugar, your liver becomes overburdened with fructose and must convert it to fat. This is the cause of negative health impacts. Increasing belly and liver fat causes insulin resistance and other metabolic issues.

In this aspect, liquid sugar is even worse. Because the brain does not appear to process liquid calories in the same way as solid calories, drinking sugar-sweetened beverages causes you to consume more total calories. Sugar-sweetened beverages, sodas, fruit juices, and numerous high-sugar sports drinks fall under this category. According to a study, each additional daily serving of sugar-sweetened beverages increased a child's risk of obesity by 60%. Reduce the quantity of sugar in your diet and consider eliminating sugary drinks.

Check the labels to ensure that the products you're buying don't contain refined sugar. Even foods marketed as "health foods" do have a lot of sugar in them. 

Remember that none of this applies to whole fruit, which is incredibly healthy and includes a lot of fibre, which helps to offset the harmful effects of fructose. 

  • Choose Healthy Fats

No doubt that in a healthy diet, some dietary fat is required, but not all fat sources are equally good. Saturated and trans fats have been shown to affect the heart, raising the risk of heart disease and stroke. They are also linked to the formation of visceral fat and can cause weight gain.

Instead, do eat healthy fats. It has several advantages, including helping to reduce overall body fat.

Avocados, chia seeds, eggs, fatty seafood, nuts, and nut butter are all healthy high-fat foods.

  • Produce a Caloric Deficiency

A caloric deficit is achieved by reducing your calorie intake below your resting metabolic rate (a.k.a., RMR). This is the number of calories your body requires when it is at rest. For example, if a person's RMR is 1800 calories per day and they eat 1700 calories per day, their body will burn 100 calories from their fat reserve to sustain the RMR. If you do this for a few weeks, you will see the pounds melt away. You'll see a difference in your waistline after just a few days of maintaining a calorie deficit.

Among the best low-calorie foods are plain Greek yoghurt, green beans, refried beans, celery, carrots, cucumbers, broccoli, turkey breast, and lentils. 

Remember to account for the calories you expend by exercising each day. For example, you may consume 1700 calories but burn an additional 500 calories through exercise, bringing your total to 1200 calories. Make sure you don't limit your calories too low because everyone's caloric needs are different.

  • Control your Food Cues and Cravings

Working exercise and limiting calories will increase your thoughts about food at first, where most people fall off the waggon. You'll observe people eating unhealthy foods during the day, or you'll crave your favourite "pick-me-up" items like sugary coffee and pastries, or maybe chips and soda.

The goal is to anticipate these cues and cravings and come up with quick and easy replacements that will give you a boost. Green tea with a little piece of dark chocolate may be enough to get you through the worst of your hunger pangs. A small bit of fruit and nuts are also a wonderful option. If you want a doughnut, cut it in half and share it with someone. Just don't do it too frequently or you'll keep the belly fat. 

  • Cues and Cravings: The Best Strategies:
  • Don't linger near the dessert table.
  • Use small platters and keep the desserts to a minimum.
  • Bring along some healthy snacks.
  • Don't forget to eat your meals.
  • Seek the help of individuals who are eating well.
  • Keep junk food hidden from view.
  • Get Some Rest

Staying up late fretting about problems or watching a late-night movie can make it difficult to obtain a decent night's sleep. If you don't get enough sleep, you won't have enough energy to exercise. A lack of sleep might also trigger food cravings. Your body is grasping at straws, attempting to get the energy boost it requires to get through the day. Sugar and salt cravings are the most common.

Muscle healing also necessitates sleep after a workout. Furthermore, sleep can enhance the mood, resulting in a more optimistic attitude toward weight loss.

The Best Ways to Fall Asleep: Turn off the television, Take a look at a textbook, Keep your attention on your breathing, Don't even think about work. Even if you don't feel tired, close your eyes, Keep in mind that your troubles can wait.

  • Green Tea should be Consumed with Lot of Water

Green tea is a beverage that is extremely beneficial to one's health.

Caffeine and the antioxidant epigallocatechin gallate (EGCG) are both thought to help with metabolism.

EGCG has been linked to weight loss in the abdomen in various studies. When green tea drinking is paired with exercise, the benefit may be amplified.

Drink plenty of water. We don't only mean drinking a lot of water; we also mean avoiding sugary drinks and replacing them with water. Sugar makes you gain weight faster than you believe, and fruit juices and sodas are nothing more than empty calories. Pick up some fresh fruit instead of fruit juice. Also, don't drink any soda.

  • Combining Aerobic and Weight Training is a Good Idea

Without exercise and frequent heart-pumping activity, it's impossible to lose abdominal fat. However, if you've been doing intense exercise for weeks and still haven't seen any improvements, it's because sweaty workouts won't get you very far.

Any type of exercise is beneficial to your health and weight loss goals. However, reducing abdominal fat necessitates a more targeted and particular strategy. According to the study, cardio and resistance training should be combined.

Cardio burns a lot of calories, and according to a 2007 analysis, cardio is highly beneficial for reducing belly fat in several studies. However, aerobics alone will not be enough to get rid of this stubborn fat. While intensity is important for calorie burn, the frequency and duration of your workouts are more important. 

  • Make Fatty Fish a Priority

There's a lot of evidence that fatty fish is good for your health and can help you lose weight. Fatty fish, which are high in protein and omega-3 fatty acids, can help you protect your brain, keep your liver healthy, and live longer. According to scientists, fatty fish like salmon, herring, sardines, mackerel, and other forms of fatty fish can help you lose belly fat. Research reveals that the same omega-3 fatty acids that are beneficial to your overall health are also beneficial to your skin. Omega-3 fatty acids can assist in the reduction of visceral fat in the body. The majority of visceral fat is housed in the belly.

Fish oil pills, when combined with other healthy lifestyle modifications like regular exercise, have been shown in many trials to drastically reduce fat in the belly and liver. Make fatty fish your main source of protein, and aim for a few portions per week. Try meals like our Wild Mushroom Salmon with Asparagus or Pizza with Sardines and Fennel for a taste of variety. With our Wild Salmon Side with Lemony Dill Dressing, you can turn fatty fish into a delectable side dish.


To summarise, the most effective strategy to lose belly fat is to increase the intensity and duration of your workouts so that you are burning fat. Create a calorie deficit by eating meals that are high in nutrients and help you burn fat. Come up with nutritious meal substitutes to combat and avoid hunger cues and cravings. The importance of sleep cannot be overstated. Make sure you get adequate rest so you can work out effectively. Sleep also aids in the reduction of food cravings.

Always check with your doctor before beginning any workout or diet regimen.

Finally, consistency is essential. If you want to see immediate benefits, stay on this strategy for at least two weeks before giving up. This entails exercising for at least an hour each day and adhering to the eating plan. You will not want to stop after giving it two weeks. Plus, your stomach will shrink in no time! 

Frequently Asked Questions (FAQs)

  • Do Vitamins and Medications Make a Difference?

On the market, numerous medicines and supplements claim to aid with weight loss. Most supplements, according to the National Academies of Science, Engineering, and Medicine, do not aid in weight loss, and some may even be damaging to one's health.

While some vitamins may have a minor influence on weight loss, further research is needed before a firm conclusion can be drawn. A meta-analysis published in 2019 looked at the use of vitamin D supplementation for weight loss. According to the data, vitamin D supplementation may help lower BMI, although more research is needed to confirm these findings. 

  • Is it Possible that Getting Adequate Sleep will Help you Lose Weight?

Consuming more calories than necessary is one of the key causes of obesity. People who have significant sleep deprivation are more likely to consume more calories than people who do not have significant sleep deprivation, according to laboratory studies.

Researchers indicate that after receiving sleep training, overweight subjects who were not obtaining adequate sleep lowered their daily calorie intake. Sleep education's possible relevance in weight loss programmes has lately been examined by scientists.

  • What is the Best Exercise for Burning Belly Fat?

Incorporating at least 30 minutes of aerobic activity or cardio into your daily routine is the first step toward burning visceral fat. The following are some excellent cardio and aerobic exercises for reducing abdominal fat:

Walking, particularly at a fast speed, Running, biking, rowing, swimming, cycling, Fitness classes for a group. 

  • Is It True That Alcohol Causes Belly Fat?

For years, scientific investigations have supported the claim that alcohol causes belly fat. Sure, wine and other alcoholic beverages are OK in moderation, but excessive drinking can quickly lead to belly obesity. Drinking less than one drink per day should not cause belly fat, but drinking four or more drinks per day regularly will.

  • What is the Danger of Visceral Fat?

Even if a person's body weight is normal, excess belly fat puts them at risk for major health problems. A person who has 25 pounds of visceral belly fat may have greater health issues than someone who has 50 pounds of subcutaneous fat spread throughout their body.

Visceral fat surrounds the organs and is found beneath the abdominal muscles and deep within the abdominal cavity. Because it causes inflammation and impairs the health and function of important organs such as the liver, pancreas, and kidneys, visceral fat is more dangerous than fat found directly beneath the skin.



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