Are you noticing signs of excess belly fat and wondering where to start for effective fat reduction? Don’t worry; we are here to help. Excess belly fat not only affects your appearance but can also have negative implications for your health, increasing the risk of chronic conditions such as type 2 diabetes and heart disease. Below are 18 lose belly fat diets reduction backed by scientific research that we can share to assist you in starting your fat loss journey.
WHAT IS THE BEST DIET TO LOSE BELLY FAT?
The most effective diet to lose belly fat is one that emphasizes a balanced and sustainable approach to nutrition. Rather than relying on specific fad diets, incorporating long-term lifestyle changes is key. A diet rich in whole, nutrient-dense foods is crucial, including plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. To promote weight loss and reduce belly fat, it’s important to create a caloric deficit by consuming fewer calories than the body expends. This can be achieved through a combination of mindful eating and regular physical activity. High-fiber foods, such as fruits, vegetables, and whole grains, play a role in promoting satiety and supporting weight loss.
18 BEST DIETS TO LOSE BELLY FAT
EAT PLENTY OF SOLUBLE FIBER
Soluble fiber has the ability to absorb water and create a gel-like substance, which aids in slowing down the passage of food through the digestive system. Research indicates that this type of fiber can contribute to weight loss by promoting a feeling of fullness, leading to a natural reduction in food consumption . Furthermore, soluble fiber has shown potential in reducing belly fat. An earlier observational study involving more than 1,100 adults revealed that with every 10-gram increase in soluble fiber intake, there was a 3.7% decrease in the accumulation of belly fat over a span of 5 years . Some excellent sources of soluble fiber include fruits, vegetables, legumes, oats, and barley.
EAT A HIGH PROTEIN DIET
Protein plays a crucial role in weight management as it contributes to increased fullness and reduced appetite. A higher protein intake stimulates the release of the fullness hormone peptide YY, promoting a sense of fullness. Additionally, protein boosts metabolic rate and aids in preserving muscle mass during weight loss (sources: 13, 14, 15). Numerous observational studies indicate an inverse relationship between protein consumption and abdominal fat, suggesting that individuals with a higher protein intake tend to have less belly fat than those with a lower protein diet (sources: 16, 17, 18) Ensure that you incorporate a reliable source of protein into each meal. This can include options such as meat, fish, eggs, dairy, whey protein, and beans.
REDUCE YOUR STRESS LEVELS
Experiencing stress can contribute to the accumulation of belly fat as it prompts the adrenal glands to release cortisol, commonly known as the stress hormone. Studies indicate that elevated cortisol levels can lead to increased appetite and the storage of fat in the abdominal area (sources: 19, 20). Moreover, women with a larger waistline tend to produce more cortisol in response to stress, exacerbating the accumulation of fat around the midsection (source: 21). To mitigate belly fat, consider engaging in stress-relieving activities. Practices like yoga or meditation have been found to be effective.
DON’T EAT A LOT OF SUGARY FOODS
Sugar, which may contain fructose, has been associated with various chronic diseases like heart disease, type 2 diabetes, and fatty liver disease when consumed excessively (sources: 22, 23, 24). Observational studies indicate a connection between a high intake of sugar and the accumulation of abdominal fat (sources: 25, 26). It’s crucial to understand that not only refined sugar but also natural sugars, like real honey, should be consumed in moderation to prevent the gain of belly fat.
CUT BACK ON CARBS — ESPECIALLY REFINED CARBS
Reducing your carbohydrate intake can be highly beneficial for fat loss, especially in the abdominal area. Low-carb diets have been shown to contribute to the loss of belly fat in individuals with excess weight, those at risk of type 2 diabetes, and individuals with polycystic ovary syndrome (PCOS) (sources: 31, 32, 33). It’s not necessary to strictly adhere to a low-carb diet, as some research indicates that replacing refined carbs with unprocessed starchy carbs may enhance metabolic health and reduce belly fat (sources: 34, 35). According to the Framingham Heart Study, individuals with the highest whole grain consumption were 17% less likely to have excess abdominal fat compared to those with diets high in refined grains.
AVOID FOODS THAT CONTAIN TRANS FATS
While they were previously present in certain margarines, spreads, and frequently added to packaged foods, many food producers have discontinued their use. Extensive observational and animal studies have associated trans fats with inflammation, heart disease, insulin resistance, and the accumulation of abdominal fat (source: 7, 8, 9). In a 6-year study, monkeys consuming a high trans fat diet gained 33% more abdominal fat compared to those on a diet rich in monounsaturated fat (source: 10). To minimize belly fat, it is crucial to scrutinize ingredient labels and avoid products containing trans fats, often labeled as partially hydrogenated fats.
EAT FATTY FISH EVERY WEEK
Incorporating fatty fish into a well-rounded diet can provide essential nutrients. These fish are excellent sources of high-quality protein and omega-3 fats, offering potential protection against chronic diseases (sources: 52, 53). Moreover, there is evidence suggesting that omega-3 fats may contribute to the reduction of visceral fat. Studies involving individuals with fatty liver disease indicate that omega-3 supplements could significantly decrease both liver and abdominal fat (sources: 54, 55, 56). Aim to include 2–3 servings of fatty fish in your weekly meals. Good choices include salmon, herring, sardines, mackerel, and anchovies. For those following vegan or vegetarian diets or those who don’t regularly consume fish, plant-based omega-3 supplements sourced from algae are available (source: 57).
LIMIT CONSUMPTION OF FRUIT JUICE
Despite being a source of essential vitamins and minerals, fruit juice often rivals soda and other sweetened beverages in its high sugar content. For instance, an 8-ounce (248-milliliter) serving of unsweetened apple juice contains 24 g of sugar, with over half being fructose (source: 58). Research suggests that consuming substantial amounts of fruit juice may contribute to weight gain primarily due to its excessive calorie content rather than the fructose it contains (source: 59). To mitigate excess belly fat, consider moderating your fruit juice intake and opting for beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
EAT PROBIOTIC FOODS OR TAKE A PROBIOTIC SUPPLEMENT
Probiotics, bacteria present in certain foods and supplements, offer potential health benefits, such as improving gut health and boosting immune function (source: 60). Research indicates that specific bacterial strains play a role in weight regulation and can aid in weight loss, including the reduction of belly fat. Members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri, have demonstrated the ability to decrease belly fat (sources: 61, 62, 63, 64). While probiotics show promise for weight loss, further research is warranted. Given that some probiotics lack FDA regulation, it’s advisable to consult with a doctor before incorporating probiotics or other supplements into your routine.
CONSIDER INTERMITTENT FASTING
Intermittent fasting has gained popularity as a weight loss method, characterized by cycles of eating and fasting (source: 65). One approach involves 24-hour fasts once or twice per week, while another entails fasting for 16 hours daily and consuming all meals within an 8-hour period. A study found that combining intermittent fasting with protein pacing, which involves evenly spaced nutrient-dense meals throughout the day, resulted in greater reductions in body weight, total fat, and visceral fat compared to calorie restriction (source: 66). It’s worth noting that older evidence suggests intermittent fasting may impact blood sugar control in women but not men (source: 67). While some modified intermittent fasting methods may be preferable, discontinue fasting if adverse effects occur, and consult with a doctor before attempting intermittent fasting or making dietary changes.
DRINK GREEN TEA
Green tea stands out as an exceptionally healthy beverage, containing caffeine and the antioxidant epigallocatechin gallate (EGCG), which may enhance metabolism (source: 68). EGCG, a catechin, is associated with potential belly fat loss, with the effect possibly amplified when combined with exercise (source: 70). A review suggested that green tea might promote weight loss, particularly at doses below 500 milligrams per day for 12 weeks (source: 73). Another review indicated that regular green tea consumption could be beneficial for reducing body weight and waist circumference (source: 74). However, additional high-quality research is required.
CHANGE YOUR LIFESTYLE AND COMBINE DIFFERENT METHODS
Implementing just one item from this list may not yield significant results on its own. For optimal outcomes, combining various methods might prove more effective. Intriguingly, many of these approaches are typically linked to balanced eating and an overall healthy lifestyle. Consequently, the key to shedding belly fat and maintaining the result lies in making long-term lifestyle changes. By cultivating healthy habits, staying active, and minimizing the consumption of ultra-processed foods, fat loss tends to occur as a natural byproduct (source: 75).
PERFORM RESISTANCE TRAINING (LIFT WEIGHTS)
Resistance training, commonly known as weightlifting or strength training, is crucial for maintaining and building muscle mass. Research, including studies involving individuals with prediabetes, type 2 diabetes, and fatty liver disease, suggests that resistance training can be beneficial for reducing belly fat (sources: 37, 38). Notably, a study involving overweight teenagers demonstrated that a combination of strength training and aerobic exercise resulted in the most significant reduction in visceral fat (source: 39). If you plan to incorporate weightlifting into your routine, it’s advisable to consult with a doctor first and seek guidance from a certified personal trainer.
LIMIT SUGAR-SWEETENED BEVERAGES
Sugar-sweetened beverages are rich in added sugars, including fructose, which can contribute to the accumulation of belly fat. A study involving individuals with type 2 diabetes revealed that consuming at least one serving of sugar-sweetened beverages per week was associated with increased abdominal fat compared to consuming less than one serving weekly (source: 40). Moreover, because the brain processes liquid calories differently from solid ones, there’s a likelihood that you may end up consuming excess calories later, leading to fat storage (sources: 41, 42). To reduce belly fat, it’s advisable to limit your intake of sugar-sweetened beverages such as soda, punch, sweet tea, and alcohol mixers containing sugar.
GET PLENTY OF RESTFUL SLEEP
Adequate sleep is crucial for various aspects of health, including weight management. Research indicates that insufficient sleep may be associated with a heightened risk of obesity and increased abdominal fat in certain groups (sources: 43, 44, 45, 46). A comprehensive 16-year study involving over 68,000 women revealed a significant likelihood of weight gain among those who slept fewer than 5 hours per night compared to those who slept 7 hours or more per night (source: 47). Additionally, conditions such as sleep apnea, characterized by intermittent breathing pauses during the night, have been correlated with excess visceral fat (source: 48). To support your health and weight management, aim for at least 7 hours of quality sleep each night. If you suspect you may have sleep apnea or another sleep disorder, consulting with a doctor about potential treatment options is advisable.
TRACK YOUR FOOD INTAKE AND EXERCISE
There are various approaches to aid in weight loss and dieting to lose belly fat, but the fundamental principle is to consume fewer calories than your body requires for weight maintenance (source: 49). One effective method for managing calorie intake is keeping a food diary, utilizing online food trackers, or using dedicated apps (sources: 50, 51). Research has demonstrated the benefits of this strategy for weight loss. These tools not only assist in monitoring calorie consumption but also provide insights into your protein, carbohydrate, fiber, and micronutrient intake. Additionally, they often offer features to log exercise and physical activity. Numerous free apps and websites are available to help track nutrient and calorie intake.
CONCLUSION
A diet rich in soluble fiber, lean protein, and healthy fats, while limiting added sugars, trans fats, and refined carbohydrates, can contribute to reducing abdominal fat. Regular physical activity, especially strength training, along with adequate sleep and stress management, plays a crucial role in achieving effective and sustainable results. Seeking guidance from healthcare or nutrition professionals can provide personalized advice for a safe and effective approach to achieving physical and health-related goals.
