12 Science-Backed Tips to Lose Belly Fat Faster

8 Science-Backed Ways to Reduce Belly Fat

1. Increase Protein Intake Throughout the Day -

Eating more protein is an effective way to get rid of belly fat because it can increase metabolism. Increased protein intake has a thermic effect on the body which means it is more capable of burning through fat cells and lipids.

Plus, protein is filling and low calorie. You can get a good amount of protein from eggs, chicken, turkey, and nuts.

Foods That Burn Belly Fat

2. Eat More Soluble Fiber -

Fiber absorbs water, forms a gel, and slows down the stomach-emptying process. This means that fiber can be considered a belly fat burner by helping you feel fuller for longer and reducing your need to consume more calories.

Here’s a list of soluble fibers you can incorporate into your diet.

• fruits
• vegetables
• Barley
• legumes
• oats

3. Reduce Sugary Foods and Refined Carbs -

Increased sugar intake can also increase insulin resistance which will result in higher concentrations of fat lipids.

For example, an 8-ounce (248-milliliter) serving of unsweetened apple juice contains 24 grams of sugar, with more than half coming from fructose. Research shows fruit juice consumption in large amounts leads to weight gain due to its high calorie count instead of its fructose content.

So cutting out sugary foods, drinks, and carbs and replacing them with healthier alternatives like quinoa, whole grains, and sweet potatoes can help reduce belly fat.

Prioritizing whole, unprocessed foods and limiting sugary drinks is a cornerstone of belly fat reduction," states Dr. Walter Willett, MD, DrPH, Professor of Epidemiology and Nutrition at Harvard T.H. Chan School of Public Health.

4. Exercise

Cardiovascular exercise goes a long way to burning off calories, limiting visceral fat, and keeping your body’s natural fat-fighting defenses intact. Some of the best exercises for shrinking belly fat include walking, cycling and swimming.

To further assist you, here's a practical workout routine:

This video, presented by fitness expert Lucy Wyndham-Read, offers a 7-minute daily workout designed to target belly fat.

It's a beginner-friendly routine that requires no equipment, making it ideal for at-home workouts. Consistency with this challenge can complement your efforts in reducing abdominal fat.

5. Manage Stress and Cortisol Levels -

Cortisol is a hormone that is released when you are stressed that tells the body to hang onto fat because the brain perceives that the body is in some kind of emergency “fight or flight” scenario.

So limiting stress can help reduce the release of cortisol and reduce belly fat. You can limit stress by getting more sleep, improving the quality of your sleep, or trying proven anti-stress activities like yoga, meditation, and deep breathing.

6. Get Enough Quality Sleep -

Quality sleep can help you reduce stress which will decrease the risk of tacking on excessive belly fat. Poor sleep can also signal the release of hormones that tell you body that you need to eat more.

So one great answer to the question, ‘how to get rid of belly fat’ is simply by getting better or more sleep. Ideally, you should be getting between 7-9 hours of quality sleep per night.

You can try limiting your exposure to blue light (phone screens, laptops, TVs etc) before bed, exercising before bed, engaging in evening relaxation activities, and taking natural supplements to help you sleep better.

7. Consider Intermittent Fasting -

If you are wondering how to lose belly fat fast, consider intermittent fasting. Intermittent fasting can reduce your total caloric intake and it has also been linked to lowered insulin resistance which helps the body process fat adequately.

Intermittent fasting involves cycling through periods of eating and periods of fasting.

One of the most effective schedules for intermittent fasting is the 16:8 schedule which mandates that you fast for 16 hours a day and contain all your eating to an 8-hour period. However, intermittent fasting isn’t for everyone.

If you have type 1 diabetes and take insulin, have a history of eating disorders, or are breastfeeding or pregnant, you should speak with your healthcare practitioner before adopting a regimen of intermittent fasting.

8. Drink More Water and Green Tea -

Staying hydrated helps your body burn calories, reduces bloating, and stifles unhealthy food cravings. Green tea contains catechins (a potent antioxidant) and caffeine which can help stimulate physical energy and boost metabolism.

While there is no universal guideline for how much water you should drink, you should strive for about 15.5 cups a day if you’re a man and about 11.5 cups a day if you’re a woman.

9. Track your dietary intake

To successfully lose weight along with belly fat reduction you must consume fewer calories than your body requires to stay at its present weight.

Having a food diary or using digital food tracking tools enables effective monitoring of your daily calorie consumption. Such tracking tools enable users to monitor their caloric intake together with their protein and carbohydrate and fiber and nutrient consumption.

Your health tracking apps allow you to record both physical exercise and daily physical activities which results in better understanding of your health status.

10. Limit your alcohol consumption

The controlled intake of alcohol might deliver certain medical advantages. Extreme indulgence comes with health dangers mostly affecting the belly fat accumulation.

Research consistently indicates a connection between heavy drinking and increased belly fat. Those who consume large amounts of alcohol frequently face greater challenges with fat accumulation around the waist.

Less use results in positive changes. You don't need to stop drinking alcohol completely but you must practice moderation when enjoying it. Lowering daily alcohol intake enables waist size reduction without requiring full alcohol abstinence.

One study involving over 2,000 participants discovered an interesting pattern: individuals who enjoyed alcohol daily, yet averaged less than one drink per day, tended to have less belly fat compared to those who drank sporadically but consumed larger quantities on those occasions.

The latest Dietary Guidelines for Americans advise limiting alcohol consumption to a maximum of two drinks per day for men and one drink per day for women.

Eat Fish

People who eat fatty fish gain essential nutrients when following an optimal dietary plan. Packed with high-quality protein and omega-3 fatty acids, they may help protect against chronic diseases (52, 53).

Scientific research indicates that fatty fish omega-3 fatty acids help minimize visceral fat accumulation. Research on people across various age ranges who have fatty liver disease demonstrates how omega-3 fatty acids potentially improve their health results.

Consume 2–3 serving of fatty fish during every week. Some great options you might want to try are:

• Mackerel
• Anchovies
• Salmon
• Herring
• Sardines

12. Eat probiotics

People utilize probiotics from foods or supplements to gain health advantages which include strengthening the gut system and enhancing immune defenses.

Research suggests that specific types of bacteria play a significant role in weight management, with a balanced gut microbiome contributing to weight loss, including the reduction of belly fat.

Notably, strains from the Lactobacillus family—such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri—have been linked to these positive effects.