8 Ways to Get Rid of Belly Fat: What Science Says

Q: Are there any supplements that help with belly fat loss?

If you are wondering how to lose fat in your belly, high-quality weight loss supplements can help by increasing metabolism, stifling food cravings, and initiating thermogenesis.

8 Science-Backed Tips to Lose Belly Fat Faster

Looking for ways to shrink belly fat quickly? Explore these 8 science-backed tips that address diet, lifestyle, and exercise for effective abdominal fat reduction.

By Flawless Bloom Staff

Updated on 18 avril 2025

8 Science-Backed Tips to Lose Belly Fat Faster

Belly fat doesn’t just make it harder to look good in the clothes you love. Visceral fat like abdominal fat and any fat that is visible on the body can lead to serious health risks if left unchecked.

For instance, excessive visceral fat can significantly increase your risk of heart disease and diabetes. It can also limit your mobility and put more of a burden on your body. But the answer to the question, ‘how to lose belly fat?’ is still an elusive one.

Elusive yes, impossible to answer, no. Rest assured there are science-backed methods that have been proven to work for reducing stubborn abdominal fat. In the following article, we will be going over 8 of the most effective methods.

8 Science-Backed Ways to Reduce Belly Fat

1. Increase Protein Intake Throughout the Day -

Eating more protein is an effective way to get rid of belly fat because it can increase metabolism. Increased protein intake has a thermic effect on the body which means it is more capable of burning through fat cells and lipids.

Plus, protein is filling and low calorie. You can get a good amount of protein from eggs, chicken, turkey, and nuts.

2. Eat More Soluble Fiber -

Fiber absorbs water, forms a gel, and slows down the stomach-emptying process. This means that fiber can be considered a belly fat burner by helping you feel fuller for longer and reducing your need to consume more calories.

3. Reduce Sugary Foods and Refined Carbs -

Increased sugar intake can also increase insulin resistance which will result in higher concentrations of fat lipids. So cutting out sugary foods, drinks, and carbs and replacing them with healthier alternatives like quinoa, whole grains, and sweet potatoes can help reduce belly fat.

Prioritizing whole, unprocessed foods and limiting sugary drinks is a cornerstone of belly fat reduction," states Dr. Walter Willett, MD, DrPH, Professor of Epidemiology and Nutrition at Harvard T.H. Chan School of Public Health.

4. Exercise

Cardiovascular exercise goes a long way to burning off calories, limiting visceral fat, and keeping your body’s natural fat-fighting defenses intact. Some of the best exercises for shrinking belly fat include walking, cycling and swimming.

To further assist you, here's a practical workout routine:

This video, presented by fitness expert Lucy Wyndham-Read, offers a 7-minute daily workout designed to target belly fat.

It's a beginner-friendly routine that requires no equipment, making it ideal for at-home workouts. Consistency with this challenge can complement your efforts in reducing abdominal fat.

5. Manage Stress and Cortisol Levels -

Cortisol is a hormone that is released when you are stressed that tells the body to hang onto fat because the brain perceives that the body is in some kind of emergency “fight or flight” scenario.

So limiting stress can help reduce the release of cortisol and reduce belly fat. You can limit stress by getting more sleep, improving the quality of your sleep, or trying proven anti-stress activities like yoga, meditation, and deep breathing.

6. Get Enough Quality Sleep -

Quality sleep can help you reduce stress which will decrease the risk of tacking on excessive belly fat. Poor sleep can also signal the release of hormones that tell you body that you need to eat more.

So one great answer to the question, ‘how to get rid of belly fat’ is simply by getting better or more sleep. Ideally, you should be getting between 7-9 hours of quality sleep per night.

You can try limiting your exposure to blue light (phone screens, laptops, TVs etc) before bed, exercising before bed, engaging in evening relaxation activities, and taking natural supplements to help you sleep better.

7. Consider Intermittent Fasting -

If you are wondering how to lose belly fat fast, consider intermittent fasting. Intermittent fasting can reduce your total caloric intake and it has also been linked to lowered insulin resistance which helps the body process fat adequately.

Intermittent fasting involves cycling through periods of eating and periods of fasting.

One of the most effective schedules for intermittent fasting is the 16:8 schedule which mandates that you fast for 16 hours a day and contain all your eating to an 8-hour period. However, intermittent fasting isn’t for everyone.

If you have type 1 diabetes and take insulin, have a history of eating disorders, or are breastfeeding or pregnant, you should speak with your healthcare practitioner before adopting a regimen of intermittent fasting.

8. Drink More Water and Green Tea -

Staying hydrated helps your body burn calories, reduces bloating, and stifles unhealthy food cravings. Green tea contains catechins (a potent antioxidant) and caffeine which can help stimulate physical energy and boost metabolism.

While there is no universal guideline for how much water you should drink, you should strive for about 15.5 cups a day if you’re a man and about 11.5 cups a day if you’re a woman.

Conclusion

In the end, losing belly fat is about consistency - not about quick fixes. By implementing the tips we provided in this article, you can give yourself an excellent shot at flattening your stomach and getting rid of stubborn belly fat.

Most people will likely benefit from trying a combination of tips instead of focusing on one or two. Everyone’s body is different, so everyone will require different methods and combinations to affect weight loss.

But if you use the above list as a general guide, you are sure to look better and feel better about your body.

FAQs

What burns the most belly fat?

Aerobic exercise, cardio, a balanced diet, healthy protein intake, and a healthy amount of daily soluble fiber are great ways to lose belly fat.

How long does it take to lose belly fat?

To lose belly fat in a healthy manner, you should strive to lose about 1-2 pounds a week.

Are there any supplements that help with belly fat loss?

If you are wondering how to lose fat in your belly, some of the best weight loss supplements can help by increasing metabolism, stifling food cravings, and initiating thermogenesis.

Does drinking lemon water burn belly fat?

As of the time of this writing, there was no solid scientific evidence to suggest that lemon water specifically helps you shrink belly fat. Drinking plenty of water is great for health and weight loss; but so far the addition of lemon does not appear to increase your body’s belly fat-burning abilities.

What are the biggest mistakes people make when trying to lose belly fat?

Most people make losing belly fat harder for themselves by not getting enough sleep, skipping meals, neglecting protein, eating too fast, and failing to make healthy lifestyle choices like exercising, reducing alcohol intake and cutting out processed foods.

What burns the most stomach fat?

Again, the best ways to burn stomach fat is to engage in cardio and aerobic exercise and include plenty of fiber and protein into your meals.

How can I lose tummy fat fast?

It is not advisable to lose more than 2 pounds a week which works out to about 4-8 pounds a month if you are trying to lose weight.

How to lose stomach fat in 7 days?

Start by eating more protein and fiber. Drink plenty of water, try drinking green tea, and research high-quality weight loss supplements.

Can I reduce my tummy in 2 days?

In most cases no. It is not healthy to lose more than 2 pounds in a week so if you are planning on reducing your tummy the healthy way, you need to give it more time than 2 days.

Table of Content

8 Science-Backed Ways to Reduce Belly Fat