How to Shed Belly Fat: 14 Ways and Why It Matters

There is a plethora of advice out there regarding how to shed weight quickly, some good, some not so great. While your primary motivation for wanting to learn how to lose belly fat might be due to vanity, there are also numerous compelling health reasons for wanting to trim down your waistline. For instance, dangerous visceral fat — the type of deep fat that tends to accumulate near your belly, surrounding your vital organs — raises the risk for serious conditions. If you gain weight around your midsection, you are more prone to heart disease, diabetes, and other issues. In fact, excess weight is a major risk factor for chronic diseases worldwide. Fortunately, research shows that losing just 10–20 pounds (or around 5 percent to 10 percent of your total body weight) can make a significant difference in preserving your health as you age.

You may have experienced periods in the past when you watched the numbers on the scale go down, but still didn’t see a corresponding fat loss in the belly region. For many, losing extra fat around the midsection is one of the biggest obstacles to slimming down, and it can be particularly challenging to lose weight after the age of 40. The World Health Organization estimates that nearly 40 percent of the world’s population is overweight. Obesity and being overweight can contribute to health problems such as type 2 diabetes, coronary heart disease, stroke, metabolic syndrome, certain types of cancer, sleep apnea, osteoarthritis, gallbladder disease, fatty liver disease, and even pregnancy complications. Obesity is said to be a “complex pathological processes,” as it can involve environmental, genetic, and emotional factors. Several hormones are involved in the accumulation of belly fat, including insulin, ghrelin, leptin, and cortisol. These impact how hungry or satisfied we feel before, after, and between meals. Eating chemically altered foods (which increase cravings), repeating yo-yo dieting, crash dieting, genetic factors, and stress can all interfere with appetite regulation. Visceral belly fat is especially dangerous. Visceral fat is also called “organ fat” or “intra-abdominal fat.” This stubborn fat lies in close proximity to the vital organs of the body, including the liver, kidneys, and other digestive organs, making it a genuine health concern. Fat is actually similar to an organ in that it releases compounds in the blood and alters hormone levels. When fat is stored close to the vital organs, it’s easier for it to enter the bloodstream. This can contribute to cardiometabolic problems such as clogged arteries and hypertension. Studies even show that visceral fat can trigger inflammatory responses that make people more susceptible to severe illnesses, including infections and viruses.

The Problem with Belly Fat

You may have experienced times in the past when you saw the numbers on the scale decrease, but still didn’t notice a corresponding fat loss in the belly area. For many, getting rid of excess fat around the midsection is one of the biggest hurdles in slimming down, and it can be particularly challenging to lose weight after the age of 40. The World Health Organization estimates that nearly 40 percent of the world’s population is overweight. Obesity and being overweight can lead to health problems such as type 2 diabetes, coronary heart disease, stroke, metabolic syndrome, certain types of cancer, sleep apnea, osteoarthritis, gallbladder disease, fatty liver disease, and even pregnancy complications. Obesity is said to be a “complex pathological process,” as it can involve environmental, genetic, and emotional factors. Several hormones are involved in the accumulation of belly fat, including insulin, ghrelin, leptin, and cortisol. These affect how hungry or satisfied we feel before, after, and between meals. Eating chemically modified foods (which increase cravings), repeating yo-yo dieting, crash dieting, genetic factors, and stress can all interfere with appetite regulation. Visceral belly fat is especially dangerous. Visceral fat is also called “organ fat” or “intra-abdominal fat.” This stubborn fat lies in close proximity to the vital organs of the body, including the liver, kidneys, and other digestive organs, making it a genuine health concern. Fat is actually similar to an organ in that it releases compounds in the blood and alters hormone levels. When fat is stored close to the vital organs, it’s easier for it to enter the bloodstream. This can contribute to cardiometabolic problems such as clogged arteries and hypertension. Studies even show that visceral fat can trigger inflammatory responses that make people more susceptible to severe illnesses, including infections and viruses.

Causes of Belly Fat

Experts believe that some of the main reasons people tend to accumulate weight around their midsections include:

1. Processed Foods

Today, people consume far too much of both processed foods and ultra-processed foods, along with less fresh plant foods. The most significant dietary change that has occurred in the last century is the overconsumption of high-calorie foods, including processed vegetable oils, sugary drinks, fast food, and all types of sweet snacks. A 2021 JAMA study found that ultra-processed foods now account for two-thirds (67 percent) of the calories in the diets of American children and teens. Research published in 2022 shows that ultra-processed foods are linked with cancer and early death — and could even increase the risk of cognitive decline.

2. Higher Stress Levels

Today, the average person faces increased stress levels and busier schedules. This means there is less time for healthy habits such as getting enough sleep or exercising, eating more while distracted, and more comfort/emotional eating. In addition, studies reveal that elevated stress and cortisol levels can increase abdominal fat.

3. More Difficulty Affording Food

With inflation affecting most countries around the world, food has never been more expensive. For some populations, many people now have trouble affording healthy food in particular. It has been found that individuals from disadvantaged communities seem to have a greater risk of obesity compared to more affluent individuals of the same age.

4. Genetics

Research now shows that genetic components of obesity account for 40 percent to 50 percent of the variability in body weight status. There are around 250 genes associated with obesity. Some studies also suggest that a mother’s environment, habits, and diet during pregnancy can have lasting consequences on body weight and the risk of chronic disease in the offspring.

5. Sedentary Living

In the past two decades, there has been a decrease in physical activity, including more people spending too much time sitting at work while doing less physical activities for leisure. According to studies, a sedentary lifestyle and physical inactivity are among the leading modifiable risk factors for cardiovascular disease and all-cause mortality worldwide. It has also been repeatedly found to play a significant role in developing belly fat.

6. Social Networks

Research examining the effects of weight gain among friends, siblings, and spouses has found that a person’s risk of becoming obese increases by 57 percent if a close friend becomes obese, 40 percent if a sibling does, and 37 percent if a spouse or partner does.

How to Lose Belly Fat

So, how do you lose belly fat (and back fat) and maintain a normal body mass index? Here are suggestions for trimming down in a healthy manner:

1. Eat More Fat-Burning Foods

Eating real foods from nature, rather than fake foods found in packages or boxes, is one of the best (and easiest) things you can do for your well-being. Think about:

• vegetables
• fruits
• seeds
• clean meats (not processed meats) and fish (the best fish to eat)
• legumes
• others grown in healthy, rich soils without any chemicals added

Ultra-processed foods, on the other hand, are something you want to avoid at all costs, as they are linked to obesity and can actually cause fat gain. These are most of the foods you’ll find at your local supermarket: bagged, boxed, frozen items loaded with unhealthy additives and preservatives that you don’t want to put into your body. What are five foods that burn belly fat? Among the best fat-burning foods are leafy greens, other vegetables like cruciferous veggies, high-protein sources like meat and fish, berries, and healthy fats such as olive oil or nuts.

2. Increase Fiber Intake

Eating more high-fiber foods is beneficial for controlling appetite, digestion, heart health, and more. It has been found that higher consumption of fiber can help prevent obesity. In particular, increase your intake of soluble fiber, found in oats, barley, peas, carrots, beans, apples, citrus fruits, and psyllium. Soluble fiber attaches to cholesterol particles and removes them from your digestive system, thereby lowering your risk of heart disease as well as helping you lose fat.

3. Stay Away from Sugar, Liquid Calories, and Grains

You probably already know that sugar is really bad for you. You especially want to avoid added sugar when trying to lose weight, including hidden sources of sugar like sweetened dairy, juices, or packaged snacks made with grains. It’s best to keep these foods out of your home entirely for the best results, and follow these tips:

• Don’t drink your calories! Drink more plain water, herbal tea, sparkling water with lemon slices, and other healthy drinks. Avoid soda, sports drinks, sweetened teas, and most juices.
• Reduce your intake of grains (especially refined kinds). All grains are not bad (especially sprouted or gluten-free grains), but they won’t help you lose weight or recover from a health condition. Instead, focus on vegetables and fruits that are low in sugar and high in fiber.

4. Eat More Protein

Most people consume lower levels of protein, notably less than 20 percent of their diets. Studies show that eating more protein foods has numerous health benefits. It helps you maintain and lose weight, creates normal blood sugar levels, improves your ability to learn and concentrate, reduces brain fog, and supports your muscles and bones. Upping your protein consumption may also decrease levels of ghrelin, the hormone that is responsible for stimulating feelings of hunger. You can eat high-protein foods as part of a balanced diet, or you may opt to follow a high-protein diet that is heavily populated by high-protein foods and supplements. Good options include grass-fed beef, organic chicken breast, wild-caught cod and salmon, high-protein plant foods, and protein powders. How much protein do you need? For those who want to lose body and belly fat, it’s recommended to consume about 0.7 grams to 0.75 grams of protein per pound of body weight daily. In this case, if you weigh 160 pounds, then multiply that figure by 0.75. At this weight, you’ll want to consume close to 100 to maybe 120 grams total daily. If you eat four meals a day, aim to consume 25 to 30 grams worth of high-protein foods.

5. Track Your Calories and Your Macros

It cannot be emphasized enough that a reasonable daily calorie intake is also necessary to lose belly fat. Many studies suggest that calories in/calories out (such as in the CICO diet) matters. Evidence also shows that tracking your food can be an amazing tool to help manage your goals. It works by bringing awareness to your eating routine. Over time, you can learn about your food to the point where you may not have to journal. To get there, learn to count your calories, such as by using a calorie counting app like FitnessPal. Meanwhile, with that app, also count your macros to make sure you getting a good balance of carbs, fat, and protein.

6. Eat Mindfully

Mindful eating means many things, and it’s a surprisingly key part of achieving a healthy weight. Here are some mindful eating tips:

• Slow down while you eat so you’re less likely to scarf down too much too quickly.
• Become aware of how much food it takes to make you feel satisfied when eating (reaching so-called satiety) without becoming overly stuffed.
• Eat while undistracted, and avoid multitasking.
• Face emotional discomfort head on instead of eating due to stress or sadness.

7. Intermittent Fasting

For improved fat loss efforts, you may consider intermittent fasting, which is best approached as a shift in lifestyle and eating patterns, not a diet. While the science is now mixed on how effective it is, for many, it’s an effective strategy. There’s no need to count calories or measure grams. Simply focus on extending the duration of time between eating the healthy foods you already eat, with a particular emphasis on healthy fats and proteins. The most common method is 16/8 fasting (also often referred to as time-restricted feeding). You fast for 16 hours every day, and limit your eating to eight hours. Most often, the key component of 16/8 intermittent fasting is skipping breakfast. This approach involves not eating anything after dinner and skipping breakfast the next morning.

8. Try a Low-Carb or Ketogenic Diet

How can you reduce belly fat in seven days? You may want to try the ketogenic diet, a strict low-carb diet that’s high in fat. This approach helps the body burn stored body fat for energy, usually very quickly. While this approach isn’t a good fit for everyone (such as some athletes, those who are underweight, or women who experience hormonal alterations easily), it has been shown to help many struggling with being overweight drop pounds while not feeling hungry or deprived. If this sounds too extreme for you, carb cycling is another option. This approach alternates days of low-carb eating with days of higher carb consumption to help keep cravings and fatigue in check. The standard low-carb diet is also practiced by many who seek to lose weight over a shorter period of time.

9. Add in Metabolism Boosters

Did you know that spicy foods can increase your heart rate, make you sweat, and boost your metabolic rate at the same time? They are also some of the best foods to reduce inflammation in your body and excellent metabolism boosters. Try adding the following to your diet:

• Cayenne pepper: Capsaicin, found in cayenne pepper, can increase calories burned after consumption. A study in the British Journal of Clinical Nutrition found that when subjects consumed capsaicin for weight maintenance, fat oxidation (the breakdown of fat) was increased. Capsaicin may also stimulate the production of AMPK, leading to further breakdown of fat. Try adding cayenne pepper to recipes like chicken tenders for an extra fat-burning effect, or try a detox drink with cayenne pepper.
• Matcha green tea: In one study, drinking matcha tea improved fat oxidation.
• Seaweed called wakame: If you haven’t heard of this seaweed native to Japan yet, you can bet you will soon. In a Japanese study, wakame was shown to promote fat burning within the fat cells in animals. It may also help with reducing high cholesterol.

However, beware that overconsumption has been associated with increased risk of obesity, so it’s vital to consume spicy foods in moderation if you’re looking for ways to lose belly fat.

10. HIIT Workouts

How do you lose belly fat faster? Focus not just on your diet, but also on your fitness. Which exercise is best for belly fat? One of the most effective and efficient ways to lose unwanted belly fat, or simply extra weight distributed all over, is doing HIIT workouts. High-intensity interval training has been shown to be an excellent way to burn fat in a short period of time. One systematic review found that interval training led to 28 percent greater reductions in total absolute fat mass compared to moderate-intensity continuous training. HIIT can help improve physical performance, support your metabolism, and build muscle in just 30 to 40 minutes per day. It combines short, high-intensity bursts of exercise with slow, recovery phases. It’s beneficial even if done for a short 15- to 20-minute session. The key is you work out at 85 percent to 100 percent of your maximum heart rate rather than 50 percent to 70 percent. Even if that type of workout isn’t to your liking, it’s key to find some kind of workout you enjoy and that you want to do regularly. It’s also suggested by experts to use weightlifting for fat loss — a proven way to create more muscle, which supports a healthy metabolic rate. Weightlifting doesn’t have to mean heavy weights, either, as a bodyweight workout or yoga exercises done at home can also be a great way to incorporate fitness into your routine.

11. Reduce Stress

Chronic stress experienced over a long period of time is not only dangerous — raising your risk for heart disease, diabetes, mental disorders, and autoimmune diseases, to name a few — but it’s also associated with fat gain and poor eating habits. Stress manifests in the body in multiple ways that you