11 Science-Backed Ways to Lose Belly Fat

Eat more fiber

High-carb and sugary foods don't satisfy hunger, so you eat more. Eat whole grain breads, cereals, veggies, fruits, beans, legumes, and chia seeds.

Walk every day

Gagliardi says walking is a great method to exercise. Obese women who walked 50 to 70 minutes reduced weight, according to studies.

Begin strength training

Full-body strength exercise is vital for long-term abdominal fat loss. Everyone should do strength training.

Load up on protein

Protein keeps you full and repairs strength-training-caused muscle damage.

Try to limit your stress.

Stress management might affect weight loss. I think stress has mostly behavioural impacts.

Prioritize quality sleep

Sleep is huge when it comes to your weight loss success—and that’s both if you sleep too much or too little

Drink less alcohol

To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. 

Cook more often

A 2017 research found that cooking with the proper ingredients might help you lose abdominal fat.

Avoid sugary foods

Research links sugar consumption to belly fat. Added sugar adds several calories.

Skip processed foods.

Processed foods may contribute to extra calories and weight gain, like sugar.

Pass on sodas and juices

Sodas and juices can be sneaky sources of calories, Gans says, and they don’t fill you up

Anne Burrell's Meatball Recipe

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