Here are 20 effective tips to lose belly fat, backed by scientific studies.

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.

flax seeds

shirataki noodles

Brussels sprouts

avocados

legumes

blackberries

Avoid foods that contain trans fats

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

Don’t drink too much alcohol

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

Research suggests that too much alcohol can also make you gain belly fat.

Eat a high protein diet

Protein is an extremely important nutrient for weight management.

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

meat fish eggsy

dair whye protein beans

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Reduce your stress levels

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

Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19Trusted Source, 20Trusted Source).

Don’t eat a lot of sugary foods

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

These include heart disease, type 2 diabetes, obesity, and fatty liver disease (22Trusted Source, 23Trusted Source, 24Trusted Source).

Do aerobic exercise (cardio)

Studies also show that it’s 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 (27Trusted Source, 28Trusted Source, 29Trusted Source).

Cut back on carbs — especially refined carbs

Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS) (31Trusted Source, 32Trusted Source, 33Trusted Source).

Replace some of your cooking fats 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 decrease the amount of fat you store in response to high calorie intake (37Trusted Source, 38Trusted Source).

Perform resistance training (lift weights)

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

Avoid sugar-sweetened beverages

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

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

soda

punch

sweet tea

alcoholic mixers containing sugar

Get plenty of restful sleep

Sleep is important for 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 (50Trusted Source, 51Trusted Source).

Track your food intake and exercise

Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key (54Trusted Source).

Eat fatty fish every week

Fatty fish are incredibly healthy.

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

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

salmon . herring . sardines . mackerel . anchovies . SUMMARY

Stop drinking fruit juice

Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.

Add apple cider vinegar to your diet

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (64Trusted Source).

Eat probiotic foods or take a probiotic supplement

Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function (69Trusted Source).

Try intermittent fasting

Intermittent fasting has recently become very popular as a weight loss method.

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

Drink green tea

Green tea is an exceptionally healthy beverage.

It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (76Trusted Source, 77Trusted Source).

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