6 Simple Ways to Lose Belly Fat, Based on Science

Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health (1).

Conversely, many normal weight people have the metabolic problems associated with obesity (2).

That's because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it's more of a cosmetic problem).

It's the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3).

If you have a lot of excess fat around your waistline, even if you're not very heavy, then you should take some steps to get rid of it.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.

There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.

Here are 6 evidence-based ways to lose belly fat.

1. Don't eat sugar and avoid 

 sugar-sweetened drinks

Added sugar is very unhealthy.

Studies show that it has uniquely harmful effects on metabolic health (4).

Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount (5).

When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat (6).

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7).

Some believe that this is the primary mechanism behind sugar's harmful effects on health. It increases belly fat and liver fat, which leads toinsulin resistance and a host of metabolic problems (8).

2. Eating more protein is a great long-term strategy to reduce belly fat

Protein is the most important macronutrient when it comes to losing weight (12).

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day (13, 14, 15, 16).

If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet.

Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (17, 18).

There is also some evidence that protein is particularly effective against belly fat.

3. Cut carbs from your diet

Carb restriction is a very effective way to lose fat.

This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight (23).

Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets (24, 25,26).

This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (27, 28).

4. Eat foods rich in fiber, especially viscous fiber

Dietary fiber is mostly indigestible plant matter.

It is often claimed that eating plenty of fiber can help with weight loss.

This is true, but it's important to keep in mind that not all fiber is created equal.

It seems to be mostly the soluble and viscous fibers that have an effect on your weight.

These are fibers that bind water and form a thick gel that "sits" in the gut (31).

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (32).

5. Exercise is very effective at reducing belly fat

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat.

However, keep in mind that I'm not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (37).

That being said, other types of exercise can be very effective.

6. Track your foods and figure out exactly what and how much you are eating

What you eat is important. Pretty much everyone knows this.

However, surprisingly, most people actually don't have a clue what they are really eating.

People think they're eating "high protein," "low-carb" or whatever, but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.

It doesn't mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.