15 Tips To Lose Belly Fat | Based On Science!

Do you have belly fat hanging around that you just can’t get rid of? This post shares 15 helpful tips to lose belly fat, so you can feel better in your body and confident about your health.

How To lose Belly Fat

Belly fat is a pain. I know it—I’ve been there and I’ve had it. I know just how you feel. You diet, you exercise, and yet you feel like you are getting nowhere. We can change that, my friends. I get tons of emails and requests for tips to lose belly fat so I’ve decided to dedicate an entire post to it. We’re gonna talk about annoying belly fat and give you the encouragement you need to kick it to the curb.

Cuz it can be done. It’s possible. And I know for certain, it doesn’t take a whole lotta magic. In fact, this post tells you how to lose belly fat based on science—because I know that the science behind weight loss, being healthy, and all that is the way to go. Once you know what to do and why, the rest will come together. So let’s get to it!

Close up view of a hand holding a plastic container filled with trail mix, a sugary version which can add to belly fat.

What Is Belly Fat And Why Is It Bad?

Belly fat is just like it sounds. Belly fat is an accumulation of tissue in the abdomen. You’ve got subcutaneous fat and visceral fat (that one being the especially dangerous type) that build up, making your clothes tight and bringing about other complications. Eating a healthy diet and exercising 30 minutes a day can have a very positive influence on fat accumulation. We’ll go into that more below.

What does an accumulation of fat in the abdominal area do? This fat build-up can cause:

  • High blood pressure
  • High levels of lipids in the blood
  • Heart disease
  • Insulin resistance
  • Impaired glucose tolerance
  • Fatty liver disease
  • Type 2 diabetes
Overhead view of a woman in purple striped pajamas lying awake unable to sleep.

What Causes Belly Fat?

Belly fat accumulates for a lot of reasons. Even skinny people can have belly fat, in particular the visceral fat I was talking about earlier. This bad-for-you fat tends to build up around the organs like the liver. Causes can be:

  • Trans fats: Packaged goods, for example, are often full of trans fats and that’s why when people switch to a clean-eating diet, they often lose weight.
  • Being sedentary: It’s been proven that being sedentary can add to the problem of fat build-up around the middle.
  • Not getting enough sleep: Not taking the time to get adequate rest at night? You may be setting yourself up for belly fat gain.
  • Too much sugar: This is a biggie. With so many hidden sugars in foods, it’s really easy to take in way more than you should. Sugar-sweetened beverages are one of the main culprits.

Does Alcohol Cause Belly Fat?

Alcohol can definitely cause belly fat; scientific studies have backed that statement up for years. Sure, alcohol like wine is fine in moderation, but overdoing it with the drinking can lead to belly fat pretty quickly. Less than one drink a day shouldn’t cause belly fat, but drinking 4 or more drinks a day often will certainly contribute.

Overhead image of a white bowl containing avocado hummus, a food to fight belly fat.

What Foods Burn Belly Fat?

Fiber is really useful when it comes to burning fat. This is for a few reasons, including that it’s great for the digestive system and fills you up so that you eat less. Studies show that soluble fiber may be an important part of the fiber-decreased belly fat scenario. Foods to look for? Try these:

These foods are easy to find and easy to use when making amazing recipes, so keep them in mind!

Close up image of Lacey getting ready to lift heavy weights as a way to beat belly fat.

What Exercise Burns The Most Belly Fat?

Any kind of exercise is the best exercise! Really, moving instead of sitting still all day is going to help you get in better shape and remove fat all over, including the belly. Science backs this fact up – this study shows that both moderate movement and high-intensity exercise will burn fat. 

I know for some, it seems near impossible to fit exercise onto an already busy day. Take a look at my post on exercise, my post on boosting your metabolism, and my video on how to exercise effectively right at home!

How Can I Lose Belly Fat Naturally?

Lose fat naturally by taking care of yourself. You know, not letting mom guilt get in the way of being the best you can be. Easier said than done, you think, I know. But it’s all about taking tiny steps toward putting yourself first so that you can take care of others.

I’m talking about sleep, stress management, and all that. Let’s look at it more closely in my tips to lose belly fat which you’ll find directly below. Keep reading and you’ll see the details!

Blackberry cobbler easy overnight oats recipe ready to eat with dollop plain greek youfrt, fresh blackberries, and some more rolled oats over the top.

15 Tips To Lose Belly Fat

1. Eat fiber. As I mentioned above, eating soluble fiber (pears, oats, kidney beans, figs, and more) is one of the best ways to not accumulate fat through your food. Fiber slows down the digestive process, boosting your satiety, and keeping you away from junky and inflammatory foods.

2. Eat clean. I touched on this before too. Stay away from packaged stuff, make your own snacks and eat lots of fresh veggies and fruits. This goes a long way toward a healthy lifestyle—and a slimmer waistline.

3. Give intermittent fasting a go. I’ve been following an intermittent fasting regimen for a while now and it’s helped me take a lot of inches off my waistline. There are a few methods to try and I am sure you can find one that will fit your lifestyle. Read my post here!

Close up image of a tall clear glass filled with green tea, with lemons, limes, and mint around the glass.

4. Drink some green tea. Take a look at my post on the benefits of green tea. It’s loaded with fat-burning properties and is an anti-oxidant.

5. Drink apple cider vinegar. This is another way that I was able to burn fat and slim down. I drink apple cider vinegar just about every day. Studies show that people who took apple cider daily lost inches off their waists.

6. Eat probiotic foods. Fermented and probiotic foods can play a part in reducing belly fat. That’s because the bacteria in them improve gut health and may help with weight loss. Want to learn more? Read these posts: 9 Shocking Benefits of Sauerkraut and The 8 Best Fermented Foods + Why Fermented Foods Are Good For You.

Close up of drizzling the homemade teriyaki sauce over the baked teriyaki salmon.
Teriyaki Salmon – Get The Recipe!

7. Enjoy fatty fish. Studies have shown that the omega-3s in fish may reduce visceral fat, particularly that found around the liver. Salmon is one of my favorites; it’s delicious and works great for meal prep too!

8. Drink water. Not only do I mean drink lots of H2O, but I’m saying giving up sugar-laden drinks and replace them with water. Sugar works to pile on the pounds faster than you think, and fruit juices and sodas are just empty calories. Instead of fruit juice, grab fresh fruit. And ditch the soda altogether.

9. Get the required amount of sleep. I go into lots of detail about sleep and weight loss here, but in a nutshell, studies have proven that a lack of zzz’s can lead to weight gain (and where do we pack on the pounds – the belly!).

Close up side view of a hand holding a large jar of coconut oil with a pink label.

10. Use coconut oil. I’m a big fan of coconut oil and use it in a lot of m recipes. But did you know that coconut oil may help you lose fat around the middle? So, use coconut oil and stay away from unhealthy oils for cooking and baking.

11. Cut out refined carbs. What do I mean by that? Refined flours and sugars are the bad carbs you need to avoid. Go for healthy options like quinoa and oats. Bananas and sweet potatoes are healthier alternatives to empty carbs.

12. Avoid sugar. I’ve got a sweet tooth, I’ll admit. But I satisfy that little fact with things like healthy desserts (think chocolate chia pudding and a nice piece of fresh fruit). And if you’ve gotta use a sweetener, opt for the healthiest one you can find.

Healthy Orange Chicken
Healthy Orange Chicken. Get The Recipe!

13. Eat lots of protein. If you’ve followed me for a while, you’ll know I am big on protein. I’ve got a lot of informative posts on the blog about high protein snacks, protein powder, and even high protein smoothies. Protein is extremely important to our health, raises our metabolic rate, and helps to decrease appetite for unhealthy foods. And, people who eat adequate protein tend to have less abdominal fat. Bonus!

14. Don’t eat trans fats. This kind of goes part and parcel with eating clean. Trans fats are found in packaged foods and not-so-good stuff like frozen pizza and fries (make your own instead–>homemade pizza and healthy fries!).

Close up view of a hand holding a glass of wine up in celebration, the background is trees and the street.

15. Drink wisely. If you choose to indulge in a drink now and then, you can do so. But excessive amounts of alcohol are bad for you and the calories add up pretty quickly. One glass of wine can add 100-120 calories to your intake (and that’s a 5-ounce glass, not an 8-ounce one!). Alcohol can add inches to your waistline if you don’t watch out.

Now you’ve got some scientific knowledge and tips to lose belly fat. Read your labels, avoid unhealthy foods (yes, a cheat day now and then is fine!), and in general, try to live a lifestyle with plenty of rest and lots of movement! Before you know it, you’ll see the belly fat melting away.

This post contains affiliate links to products I use regularly and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

One thought on “15 Tips To Lose Belly Fat | Based On Science!

  1. Well, in my case I’ve been doing some Hiit exercises, and on Youtube is really easy to find some short videos, like 15 minutes of workout, and it works a lot, at least for me.

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