Too much belly fat can increase your risk of certain chronic conditions. Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat.

Having excess belly fat can negatively affect health and may contribute to several chronic conditions.

One specific type of belly fat, visceral fat – fat that is deeper in your body and surrounding organs – 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, BMI is only calculated using height and weight and doesn’t account for body composition or visceral fat.

Though losing fat from this area can be difficult, there are several things you can do if you’re looking to reduce excess abdominal fat.

Here are 18 effective tips to lose belly fat, backed by scientific studies.

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less.

What’s more, soluble fiber may help reduce belly fat. An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years.

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. Previously, they were found in some margarines and spreads, and also frequently added to packaged foods, but most food producers have stopped using them.

In observational and animal studies, these fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.

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

The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.

Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much. Research suggests that too much alcohol can contribute to belly fat.

Research from 2023 links alcohol consumption to a significantly increased risk of developing excess fat storage around the waist.

Cutting back on alcohol may help reduce your waist size. You don’t need to give it up completely, but limiting the amount you drink in a single day can help.

One older study from 2003 on alcohol use involved more than 2,000 people. Results showed that 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.

According to the most recent Dietary Guidelines for AmericansTrusted Source, it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women.

Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness.

Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss. Research suggests that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.

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

Stress can cause belly fat gain by triggering the adrenal glands to produce cortisol, the stress hormone. Research suggests that high cortisol levels increase appetite and drive abdominal fat storage.

What’s more, women who already have a large waist tend to produce moreTrusted Source cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.

To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.

Most added fructose contains sugar, which is linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetesTrusted Source, and fatty liver diseaseTrusted Source. Research suggests a relationship between high sugar intake and increased abdominal fat.

It’s important to realize that more than refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation.

Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies suggest that it can be an effective form 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 your exercise program can also be very important. One older 2015 studyTrusted Source 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.

However, researchers also noted that changes in visceral belly fat were not significantly different between either group.

Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS).

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

In the Framingham Heart Study, an ongoing study of the common factors or characteristics that contribute to heart disease that started in 1948, found that 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.

Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass. StudiesTrusted Source involving people with prediabetes, type 2 diabetesTrusted Source, and fatty liver disease suggest that resistance training may also be beneficial for belly fat loss.

One 2014 studyTrusted Source involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.

If you decide to start lifting weights, it’s a good idea to talk with a doctor first and get advice from a certified personal trainer.

Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat.

Research of people with type 2 diabetes suggests that consuming sugar-sweetened beverages is associated with increased belly fat. Additionally, because your gut-brain system doesn’t recognize liquid calories the same way it does solid ones, it’s much easier to consume extra calories and store them as fat.

To lose belly fat, it’s best to limit your intake of sugar-sweetened beverages such as:

  • soda
  • punch
  • sweet tea
  • alcohol mixers containing sugar

Sleep is important for many aspects of your health, including weight. Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groupsTrusted Source.

A 16-year study from 2006 involving more than 68,000 women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.

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

In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep. If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.

Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.

Keeping a food diary or using an online food tracker or app can help monitor your calorie intake. Research suggests this strategy may be beneficial for weight loss.

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.

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Fatty fish can be a nutritious addition to a balanced diet. They’re rich in high quality protein and omega-3 fats, which may offer protection against chronic disease.

Some researchTrusted Source suggests that these omega-3 fats may also help reduce visceral fat. Studies in adults and childrenTrusted Source with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat.

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

  • salmon
  • herring
  • sardines
  • mackerel
  • anchovies

For vegans, vegetarians, and those who don’t regularly consume fish, plant-based omega-3 supplements derived from sources like algae are also available.

Although fruit juice provides vitamins and minerals, it’s often just as high in sugar as soda and other sweetened beverages. For example, an 8-ounce (248-milliliter) serving of unsweetened apple juice contains 24 g of sugarTrusted Source, over half of which is fructose.

Research suggestsTrusted Source that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains.

Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

Probiotics are bacteria found in some foods and supplements. They may have health benefitsTrusted Source, including helping improve gut health and enhancing immune function.

Research suggests 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.

Some research as found that members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillusamylovorus, and Lactobacillus gasseri may help reduce belly fat.

However, while probiotics may be beneficial for weight loss, more research is needed. As some probiotics aren’t regulated by the FDA, it’s important to talk with a doctor before adding probiotics or other supplements to your routine.

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.

One popular method involves 24-hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.

One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction.

However, there’s some older researchTrusted Source suggesting intermittent fasting may negatively affect blood sugar control in women but not men.

Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet.

Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which appears to boost metabolismTrusted 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.

Interestingly, one reviewTrusted Source concluded that green tea could increase weight loss, especially when consumed in doses of less than 500 milligrams per day for 12 weeks.

Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference.

However, more high quality research is needed.

Doing one of the items on this list may not have a big effect on its own. For best results, combining different methods may be more effective.

Interestingly, many of these methods are generally associated with balanced 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, stay active, and reduce your intake of ultra-processed foods, fat loss tends to follow as a natural side effect.

Disordered eating and eating disorders

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.

They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.Consider speaking with a healthcare professional or contacting the National Alliance for Eating Disorders, which offers a daytime helpline staffed by licensed therapists and an online search tool for treatment options. For general mental health support at any time, you can call the Substance Abuse and Mental Health Services Administration 24 hours a day at 1-800-662-4357 (or 1-800-487-4889 for TTY).

Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat.

It’s probably not realistic or healthy to try to lose weight in your tummy in 7 days. While there are healthy ways to lose weight, it will likely take longer than 7 days.

Five foods that may help burn belly fat include:

  • foods with soluble fiber like fruits, vegetables, and legumes
  • foods with protein like meat, fish, eggs, and dairy
  • fatty fish like tuna and salmon
  • foods with probiotics like yogurt, kefir, sauerkraut, and kimchi
  • green tea

There’s no one solution to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.

Speak with your doctor or healthcare professional before starting any weight loss plan. Together, you can create a plan that is appropriate for you and any health conditions you may have.