Here are 13 proven tips to lose belly fat, backed by scientific studies.
Eat plenty of soluble fiber
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.
Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Don’t drink too much alcohol
Eat a high protein diet
High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.
Reduce your stress levels
Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
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Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
Do aerobic exercise (cardio)
Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.
Get plenty of restful sleep
Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.
Eat fatty fish every week
Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.