10 healthy ways to lose belly fat
Are you plagued with hard-to-shift stomach fat? Excess weight around your middle is now thought to be a risk to your health, so try our top belly-busting tips
The battle of the bulge is as old as time, as so many of us struggle with how to lose belly fat. The problem with weight congregating around our middles is that it is associated with health issues.
Visceral fat, which lies deeper inside our bodies and can accumulate around our vital organs, has been linked with increased risk of type-2 diabetes, heart disease and breast and colorectal cancers.
Find out more about why belly fat is so bad for you.
Want to burn belly fat fast? Unfortunately, belly fat can't be torched in a matter of days, and solutions proclaiming success in a short period of time often don't lead to long-term success. The key is to lose weight healthily and sustainably, adapting your diet to make healthier choices, exercising more regularly, and adopting a healthier lifestyle in general. Find out more by reading our 10 tips below.
Visit our ‘all you need to know about diets’ page for recipes and more expert advice on weight loss, including keto and the 5:2 diet.
10 surprising ways to lose belly fat
The good news is making changes to your activity levels, diet and lifestyle can be effective strategies for slimming that stomach.
1. Replace sit-ups with aerobic exercise
You can't 'spot reduce' fat from the areas you're looking to slim down or tighten up. What's actually best for trimming stubborn belly fat is a combination of aerobic exercise and strength training as this will burn calories, increase muscle mass and speed up metabolism. Aim for at least 30 minutes of moderate-intensity activity most days of the week – this can be something as simple as brisk walking. Once you’ve reached your goals, don’t give up – continued exercise will help you maintain a slimmer stomach.
2. Cut fat ahead of carbs and avoid UPFs
Choosing a low-fat diet has been shown to be more useful than a low-carb diet when getting your waistline in order. While cutting carbs might reduce overall weight, cutting fat is better for reducing belly fat, according to the study.
Research also shows a link between weight gain and ultra-processed foods (UPFs), so these foods should only be eaten occasionally. UPF foods include confectionery, fried snacks, processed meats, cakes and biscuits. Find out more about UPFs and how to spot them.
3. Focus on plant fibre
Soluble fibre, found in plant foods like flaxseeds and avocado, has been found to help reduce abdominal fat. It's also useful for keeping your appetite in check and your gut in good health.
4. Pack in the protein
Research tells us that people who eat more protein have lower visceral fat levels. Aim to include lean sources of protein in each meal and snack such as seafood, lean meats, eggs, dairy, beans and pulses.
5. Eat calcium and vitamin D-rich foods
Studies suggest calcium and vitamin D, two nutrients we typically associate with bone health, may be useful in our mission to reduce visceral adiposity. Researchers think these nutrients play an important role in how the body metabolises fat. Look to include dairy or fortified plant-based alternatives, canned oily fish with bones and egg yolks.
6. Don't binge drink
When it comes to alcohol, it’s not just the frequency of consumption you need to consider. Interesting research suggests the pattern of our drinking plays an important role. Findings indicate that those who save their alcohol intake until the weekend and have four or more drinks in one sitting may be at greater risk of visceral fat accumulation than those who have one small glass a day.
7. Choose an eating ‘window’
What you eat is not the only way to successfully beat that belly: choosing when you eat may also be effective. Intermittent fasting involves cycling between periods of eating and fasting. Typically, fasters select an eating ‘window’, a time period of the day within which they eat all meals and snacks. This pattern of eating may have other benefits such as improving hunger signalling and insulin sensitivity. The key to success is to select a time period that suits your lifestyle, but avoid eating too late in the evening, because this can disrupt sleep.
8. Manage stress
The stress hormone cortisol increases belly fat storage, so moderating stress is key to successfully managing your waistline. What works for you will be personal to you, so check out a variety of methods such as meditation, mindfulness, yoga and physical exercise.
9. Get sound sleep
Getting the right amount of sleep is crucial for managing belly fat. Studies suggest that somewhere between six and eight hours is the ideal duration for most people.
10. Quit smoking
Smoking promotes the storage of fat around the abdomen, so a sure-fire win is to quit smoking.
If you are considering a significant change in diet, please consult your GP to ensure you can do so without risk to health.
Further reading:
Why is belly fat so bad for you?
Are you 'TOFI'? (Thin on the outside, fat on the inside)
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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