Health and Fitness

19 Effective Tips to Lose Belly Fat (Backed by Science)

Keeping a trimmed center section does more than make you look great, it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes, and even cancer. Losing weight, especially belly fat, also improves blood vessel function and also improves sleep quality.
It is impossible to specifically target belly fat while dieting. But losing weight, in general, will help reduce your waistline; More importantly, it will help reduce the dangerous layer of visceral fat, a type of fat in the abdominal cavity that can’t be seen but increases health risks, says Kerry Stewart, Ed.D. , director of clinical and research physiology at Johns Hopkins.

Effective Tips to Lose Belly Fat

There are some tips which are mostly used to reduce belly fat are given below:

Think of an eating plan, not a diet.

Ultimately, you need to choose a healthy eating plan that you can stick to, Stewart says. The advantage of a low-carb approach is that it’s simply about learning better food choices, you don’t have to count calories. In general, a low-carb diet shifts your intake away from problem foods (which are high in carbohydrates and sugar and not high in fiber, such as bread, bagels, and soda) and toward options high in fiber or protein, such as vegetables, beans, and healthy meats.

Keep moving.

Exercise helps burn belly fat. “One of the biggest benefits of exercise is that you get great bang for your buck in body composition,” Stewart says. Exercise, in particular, seems to eliminate belly fat because it lowers circulating insulin levels, which would otherwise signal the body to retain fat, and cause the liver to consume fatty acids, especially nearby visceral fat stores, he says.

The amount of exercise you need to lose weight depends on your goals. For most people, this means 30 to 60 minutes of moderate-to-vigorous exercise on most days.


By adding even moderate strength training to aerobic exercise, you build lean muscle mass, burning more calories throughout the day, both at rest and during exercise.

Become a tag reader.

Compare and contrast brands. For example, some yogurts claim to be low in fat but have more carbohydrates and added sugars than others, Stewart says. Foods such as gravies, mayonnaise, sauces, and salad dressings are often high in fat and high in calories.

Stay away from processed foods.

Ingredients in packaged goods and snacks are often high in trans fat, added sugars, and added salt or sodium, three things that make weight loss more difficult.

Focus on how your clothes fit rather than reading a scale.

As you add muscle and lose fat, the scale reading may not change much, but your pants will be wider. That’s a better sign of progress. Measured all around, your waist should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.

Hang out with health-focused friends.

Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same.


Use Law of Attraction for weight loss. it helps more than everything.

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