20 Effective Tips to Lose Belly Fat (Backed by Science)
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously 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 (1).
Many health organizations use 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 an increased risk even if they look thin (2Trusted Source).
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
Photography by Aya Brackett
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food (3Trusted Source, 4Trusted Source, 5Trusted Source).
What’s more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6Trusted Source).
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
- flax seeds
- shirataki noodles
- Brussels sprouts
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.