30 Best Tips to lose belly fat: Simple Ways to lose belly fat

What to do to lose belly fat. Well, this has become the most popular question now. Because losing the fat around your midsection can be a tough battle to win.

As it is a risk factor for several diseases, your excess abdominal fat may make you feel bloated and discouraged.

However, several strategies have been shown to be especially effective at reducing your waist size.

If you are concerned about what to do to lose belly fat, this article may be just what you need.

Here are the 30 Best Tips to lose belly fat. These are science-backed methods and will end your search for what to do to lose belly fat.

30 Simple Tips to lose belly fat

1. Cut Down Your Calories, but Not Much

Yes, it is a well-known fact that you need to cut calories to initiate weight loss.

And You need to consume fewer calories per day to lose weight. 

But, restricting your calorie intake too much can be counterproductive.

Additionally, taking too few calories can cause a major decrease in your metabolic rate.[1]

According to a study, people who ate 1,100 calories per day slowed their metabolic rate more than twice as much as those who consumed about 1,500 calories per day for four consecutive days.[2]

So, cutting calories is important, but don’t restrict your calorie intake too much or for too long. 

2. Eat Foods Rich in Monounsaturated Fatty Acids

Now, Monounsaturated fatty acids are fatty acids that are liquid at room temperature.  

And usually, these are categorized among the “good fats” for you.

Additionally, diets high in monounsaturated fatty acids may prevent the accumulation of tummy fat.[3]

Some foods that are high in monounsaturated fatty acids are olive oil, avocados, nuts, and seeds.

3. Trying Eating More Fiber, Mainly Soluble Fiber

Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract and delay stomach emptying.

Additionally, it causes the stomach to expand and makes you feel full for a longer time.[4]

Furthermore, it may decrease the number of calories your body is able to absorb from food.[5]

So, eating enough soluble fiber will reduce your risk of developing fat around your midsection.

Some good sources of soluble fibers are flaxseeds, oats, avocados, legumes, Brussels sprouts, and blackberries. Try adding them to your diet.

4. Incorporate Probiotics into Diet

Probiotics are live bacteria that play a big role in weight loss and weight maintenance.

And it is found that the composition of the gut bacteria in obese people is different than those of normal-weight people. 

Additionally, regular intake of probiotics may shift the balance towards beneficial gut flora.

Some good probiotic foods are yogurt, kefir, tempeh, kimchi, and pickles.

5. Limit  Your Carbs Intake, Mainly refined carbs

For weight loss, limiting your carb intake has been shown to have powerful benefits. 

According, to several studies you can significantly improve your metabolic health and reduce your waistline by simply replacing refined carbs with unprocessed, whole-food carbs.[6]

6. Add Protein Shakes to Your diet

Nowadays protein shakes are considered as an easy way to add extra protein to your diet.

Taking enough protein in your diet can boost your metabolism, reduce your appetite and assist with fat loss, especially to lose belly fat.

7. Try Eating  Whole, Single-Ingredient Foods

The best dietary advice for you is to base your diet around eating more whole, single-ingredient foods.

As whole foods are loaded with nutrients, fiber, water, vitamins, and minerals.

Which makes it very difficult to overconsume these foods.

Try, and eat plenty of whole grains, vegetables, legumes, fruits, fish, and unprocessed meat.

8. Limit Your Sugar Intake, mainly Added Sugar

Added sugar intake is linked to most of the common diseases in society today, including heart disease, type 2 diabetes, and fatty liver disease. 

Studies have continuously shown a direct link between a high intake of added sugar and increased waist size, especially if you consume sugar-sweetened beverages.

9.  Avoid Consuming Liquid Calories

Sugary drinks, such as soda, fruit juices, and energy drinks are generally loaded with sugar and liquid calories.

And, it is very easy for you to drink large quantities at a time, resulting in an abundance of empty calories.

Study shows that each daily serving of a sugar-sweetened beverage increases the risk of obesity by a whopping 60% in children.[7

These are loaded with fructose, which has been linked directly to belly fat gain.

Also, See… Yoga to improve digestion

10. Include  Apple Cider Vinegar to Your Diet 

Apple cider vinegar has tons of impressive health benefits, most of which are mainly attributed to its content of acetic acid.

Studies on animals have suggested that acetic acid may reduce body fat accumulation.

11. Drink More Water

Water helps you in at least three ways to lose belly fat.

  • By temporarily increasing your metabolic rate.
  • Drinking water before meals can make you feel fuller, So you will eat fewer calories.
  • It helps relieve constipation and reduce belly bloating.

12. Avoid consuming Air and Gases from drinks

The greatest source of gas in the diet is carbonated beverages such as soda.

It contains carbon dioxide in the form of bubbles, which is released from the liquid in your stomach.

Which is the cause of stomach distention or bloating.

13. Trying Reducing Your Stress Levels

Nowadays Stress and anxiety have become very common. 

Most of us have experienced them at some point in our lives.

Stress is linked to the development of many diseases, and a common reason why people tend to eat or binge eat, often without being hungry in the first place.

Try adding some stress-relieving activities to your daily routines, such as yoga or meditation.

14. Increase your Protein intake

Protein is considered the most important nutrient when it comes to lose belly fat.

Your body has to burn more calories digesting protein than fat or carbs. 

 Therefore, a high-protein diet may cost you an extra 80–100 burned calories per day.

Try and aim to get 20–30% of your calories from protein on a daily basis.

15. Take proper sleep

Getting proper quality sleep is very important to lose belly fat.

Studies have continuously shown taking less than five hours a night for adults and less than 10 hours of quality sleep for children is linked to an increased risk of weight gain.[8]

16. Include fatty fish in Diet

You should eat fatty fish once or twice per week, as it is very healthy and rich in essential long-chain omega-3 fatty acids and good-quality protein.

Moreover, if you don’t like fish, you can get long-chain fatty acids from fish oil or fish oil supplements.

17. Incorporate Eggs into Diet

Eggs contain high healthy protein and we have discussed the protein’s role in weight loss.

Additionally, eating eggs for breakfast as part of a calorie-restricted diet may cause up to 65% greater weight loss over eight weeks, compared to other types of breakfast foods. 

And, moreover, it has been shown to be more effective at reducing waist size than other foods with the same calorie content.

Also, See… Yoga for beginners 

18. Replace fats with Coconut oil

Coconut oil contains a unique combination of fatty acids and it is also rich in medium-chain triglycerides (MCTs).

According to studies, replacing some dietary fat with MCTs may increase energy expenditure and make you feel fuller. 

Additionally, coconut oil has been shown to more effectively reduce waist size than other types of fat.

Note not just add coconut oil to your diet you need to replace it with other fats. 

19. Drink Green Tea or Unsweetened Coffee

These are the healthiest beverages as drinking coffee has been shown to increase the number of calories you burn by about 3–11%.

Moreover, drinking tea or taking green tea extract supplements has been shown to increase fat burning up to 17% and calorie expenditure by 4%.

20. Avoid Drink Too Much Alcohol

Alcoholic drinks tend to be loaded with liquid calories and it contains seven calories for each gram. 

Moreover, heavy drinking is linked to increased weight gain, especially around your midsection.

If you want to lose belly fat, you should aim to reduce or skip alcoholic drinks.

21. Try Intermittent Fasting

It is an eating method in which you rotate between eating and fasting for specific amounts of time.

Some popular intermittent fasting approaches are… 

doing a 24-hour fast two to four times per week 

A 16:8 fast, restrict your eating window to eight hours each day, often between lunch and dinner.

22.  Keep Track of Food Intake

While you’re trying to lose weight, it is helpful to track your food intake. 

ways to track your food intake…

counting calories

Tracking your food intake will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed.

Now, you can do some exercises to lose belly fat at home

Also, See… Best Weight loss fruits

23. Do Some Cardio

Cardio, or aerobic exercise, is an excellent way to burn calories and it improves your overall health.

Moreover, studies have shown that it is very effective at strengthening your midsection and reducing your waistline.

Some simple Cardio include

Running.

Brisk walking.

Biking. 

Rowing.

24. Try Resistance Training

Dieting will help you in weight loss but losing muscle mass is a common side effect of it. 

And losing muscle decreases the number of calories you burn on a daily basis. 

Resistance training may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate. 

Moreover, it is effective at tightening your midsection and helpful to lose belly fat.

You can also combine aerobic exercise and resistance training for better results.

25. Perform Standing Exercises Instead of Sitting

By standing exercises, you activate more muscles to maintain balance and hold up your weight. Therefore, spend more energy working out. 

According to, a study comparing the effects of standing and sitting exercises showed that some standing exercises increased muscle activation by 7–25%, compared to sitting.[9]

26.  Perform High-Intensity Training

In high-Intensity Training, perform intervals of very intense activity, such as sprinting, rowing or jumping, with short breaks in between.

This will make you burn more fat and increase your metabolic rate, even long after you’ve finished your workout.

27. Strengthen Your Core muscles 

Do regular core exercises, to strengthen and add mass to your abdominal muscles which benefit both your overall health and appearance.

Moreover, core exercises help you strengthen the muscles that ultimately hold in your belly, making you appear leaner. 

Some exercises for your core muscles 

  • Crunches
  • Planks
  • Knee crosses Planks
  • Leg raises
  • Mountain climber

28. Try Walking at Least 30 Minutes Daily

A Regular, brisk walk can effectively reduce total body fat and the fat located around your midsection. 

Moreover, walking briskly for 30–40 min (approx 7,500 steps) per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline. [10]

29. Try Some Extra Activity Into Your Day

Always sneak extra activity into your day.

This can be anything as

  • Standing
  • Fidgeting
  • Walking
  • Moving around

As just by Increasing the amount of non-exercise activity you do significantly increase the number of calories you burn on a daily basis.

30. Be A Mindful Eater

Mindful eating helps you recognize and cope with your emotions and physical sensations regarding food and hunger. 

The technique involves slowing down, eating without distraction, focusing on your physical hunger cues, and eating only until you feel full.[11]

This will allow you to focus on your physical hunger and eating only until you’re satisfied. Additionally, help you to reduce the risk of stress eating and binging. 

Conclusion

To lose belly fat you can consider the above-mentioned strategies and help yourself in achieving your goal. 

Just, incorporating some of the tips mentioned above into your daily routine and sticking with it will help you to lose belly fat.