Losing fat from around the belly is a common fitness goal. A range of exercises and lifestyle changes can help people achieve this. Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both. However, there is a lack of scientific evidence to confirm that these products are safe or effective. Meanwhile, a person can lose weight and reduce fat through proven natural methods, including changing the diet and getting specific types of exercise. This PDF looks at some natural ways to lose belly fat. We also describe the factors that contribute to a buildup of fat in this area, and how this buildup can harm health.

1. 11 natural ways to get rid of
belly fat
Losing fat from around the belly is a common fitness goal. A
range of exercises and lifestyle changes can help people
achieve this.
Manufacturers of many specialty pills, drinks, and supplements claim that their products can
lead to quick weight loss, eliminate stomach fat, or both.
However, there is a lack of scientific evidence to confirm that these products are safe or
effective.
Meanwhile, a person can lose weight and reduce fat through proven natural methods, including
changing the diet and getting specific types of exercise.
This article looks at some natural ways to lose belly fat. We also describe the factors that
contribute to a buildup of fat in this area, and how this buildup can harm health.
Cardiovascular exercise is a good way to burn calories.
Visceral fat — also known as abdominal, stomach, or belly fat — is a potentially harmful type that
surrounds organs in the abdomen. Reducing the amount of abdominal fat can have significant
health benefits for some people.
Visceral fat releases hormones that can lead
to type 2 diabetes, heart conditions, and other
health problems. It is sometimes called “active fat” because of its active role in producing
various hormones.
What is belly fat? Eat low calorie foods Choose sugar-free drinks
Fewer refined carbs Fruit and vegetables Lean proteins Healthful fats
Exercise Move more Cardio HIIT Strength training What causes it?
Outlook
What makes belly fat different?
Medically reviewed by
Daniel Bubnis, M.S., NASM-
CPT, NASE Level II-CSS,
Fitness — Written by Zawn
Villines — Updated on June
4, 2020
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2. This type of fat is less visible than subcutaneous fat, which sits just below the skin. However, a
tangible increase in waist circumference can indicate can increase in visceral fat.
Visceral fat is highly responsive to what a person eats. Making key dietary changes and doing
the right kinds of exercise can reduce levels of this type of fat.
The following sections look at specific ways to help get rid of belly fat.
One of the most effective ways to lose body fat is to eat fewer calories than the body burns.
This leads to fat loss throughout the body, including the abdomen.
Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both
visceral fat and excess subcutaneous fat.
Also, low calorie foods are often more nutritious than high calorie foods.
Eating fewer foods that are high in calories and low in nutrition — for example, processed foods,
baked goods, and french fries — is a beneficial way to create a caloric deficit and improve
health.
Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses,
and whole grain foods.
Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal
area.
A high sugar intake may increase 
levels of visceral fat by promoting insulin resistance and
spurring inflammation throughout the body.
It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar
contents of beverages such as soda and sweetened tea and coffee.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove
excess sugar from their diets.
Refined carbohydrates are low in nutritional value but high in calories. These carbs are in white
bread, refined grains, and sugary foods and drinks.
Research 
has also linked refined carbs to the development of abdominal fat.
Try replacing refined carbohydrates with complex carbohydrates. These exist in fruits,
vegetables, and whole grain foods.
Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie
alternative to refined carbohydrates.
Fruits and vegetables also add fiber to the diet. Research 
suggests that fiber can reduce the
risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and
help regulate blood sugar.
Lean protein sources include nuts, legumes, and lean meats. Adding these to the diet can help
encourage feelings of fullness after eating and reduce cravings for sugary snacks.
1. Focus on low calorie foods
2. Eliminate sugary drinks
3. Eat fewer refined carbs
4. Eat more fruits and vegetables
5. Go for lean proteins
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3. At the same time, it can help to reduce or eliminate the consumption of fatty meats, including
beef and processed meats.
Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial.
Saturated fats and trans fats can harm 
the heart, increasing the risk of heart disease and
stroke. They can also lead to weight gain and are closely linked with the development of
visceral fat.
Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.
Healthful high fat foods include:
avocados
chia seeds
eggs
fatty fish
nuts and nut butters
olives
Read more about healthful high fat foods here.
Exercise can lead to weight loss throughout the body, including around the belly.
It is not possible to reduce fat in certain areas only. This means that targeted exercises — such
as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises.
However, these exercises can strengthen and tone the abdominal muscles, making them
appear more defined.
Making a point of increasing activity levels throughout the day helps burn calories. Moving more
can also strengthen the muscles and elevate the mood.
Tips for increasing daily activity levels include:
taking regular stretching breaks when sitting for long periods
taking the stairs instead of the elevator
walking or cycling instead of driving or taking public transit
parking further from a destination
using a standing desk
Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce
body fat and tone muscles.
6. Choose healthful fats
7. Develop a workout
8. Boost overall activity
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9. Try cardio
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4. Some cardio exercises include:
walking
running
using an exercise bike
swimming
High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense
activity to burn calories.
For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds.
Research from 2011 
suggests that HIIT may reduce body fat more effectively than other types
of exercise.
Because of the short periods involved, HIIT may also be a good way to ease into an exercise
routine.
Strength training can reduce body weight because it focuses on building muscle mass, and
muscle burns more calories than fat does.
Strength training can also improve bone and joint health. This is because stronger muscles are
better able to support the body, which reduces strain on the bones and joints.
The Centers for Disease Control and Prevention (CDC)
recommend doing strength training 2
days per week.
Everyone has some fat around the belly, but large quantities can be harmful. People are more
likely to develop large amounts of visceral fat if they have diets high in processed and sugary
foods.
Meanwhile, abdominal fat naturally increases
with age, especially in females. Certain medical
conditions may also increase visceral fat.
For many people, reducing the amount of abdominal fat can significantly improve their health.
People can achieve this by adopting a healthful diet and exercise routine.
Last medically reviewed on April 7, 2020
Nutrition / Diet Obesity / Weight Loss / Fitness Preventive Medicine
10. Try high intensity interval training
11. Try strength training
Factors that contribute to belly fat
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