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  • Tim Reed

How to Lose Belly Fat. 20 Easy Ways to Reduce Weight.

Updated: Apr 22

In this blog post, we are talking about ways to lose belly fat. Sometimes that stubborn fat around your waist and tummy just won't shift no matter how much you do. It is one of the hardest places to lose weight, but here at, we have the ultimate guide for fat loss around your belly. Here goes!

Here are 20 ways to lose abdominal fat around your tummy, all backed by science. (In addition to these 20 ways to lose belly fat, see More Tips at the end for further help and advice).


Belly fat, also known as visceral fat, is a type of fat that surrounds your internal organs, including your liver, intestines, and stomach. It is considered more dangerous than subcutaneous fat, which is the type of fat that lies just beneath the skin. Excess belly fat has been linked to an increased risk of serious health problems, such as heart disease, type 2 diabetes, and certain types of cancer.

While spot reduction, or targeting fat loss in a specific area, is not possible, there are many effective strategies you can use to lose belly fat and improve your overall health. Here are 20 evidence-based tips to help you achieve your weight loss goals (tips 19 and 20 are supplements that many people have huge success with). (Note, if you want our number one recommendation for a supplement to help lose belly fat, we suggest this one).

Pictures of three belly fat people
It is easier than you think to lose belly fat. Here are 20 tips and recommendations to help

20 Easy Ways to Reduce Weight around your Belly.

  1. Increase your intake of soluble fibre: Soluble fibre dissolves in water and forms a gel-like substance in your digestive tract. This slows down the absorption of sugar and helps you feel fuller for longer, which can reduce your overall calorie intake. Good sources of soluble fibre include oats, beans, lentils, apples, and berries.

  2. Reduce your intake of refined carbohydrates: Refined carbohydrates, such as white bread, pasta, and white rice, are quickly digested and can cause spikes in blood sugar levels. These spikes can lead to increased hunger and cravings, making it harder to lose weight. Opt for whole-grain carbohydrates instead, which are digested more slowly and provide more fiber.

  3. Limit your consumption of sugary drinks: Sugary drinks, such as soda, fruit juice, and sweetened coffee drinks, are a major source of empty calories that can contribute to weight gain and belly fat accumulation. Replace sugary drinks with water, unsweetened tea, or black coffee. And don't think sugar-free drinks are any better, they are associated with health risks.

  4. Incorporate regular exercise into your routine: Exercise is essential for weight loss and overall health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, or cycling. You can also include strength training exercises at least twice a week to build muscle mass, which can help boost metabolism and burn more calories.

  5. Consider high-intensity interval training (HIIT): HIIT involves alternating bursts of intense exercise with periods of rest. Studies have shown that HIIT can be more effective at burning belly fat than traditional moderate-intensity cardio.

  6. Get enough protein: Protein is essential for building and maintaining muscle mass, which can help boost metabolism and burn more calories. Aim to include high-protein foods in every meal and snack, such as lean meats, fish, eggs, beans, and lentils.

  7. Manage stress levels: Chronic stress can lead to increased levels of the hormone cortisol, which can promote stomach fat storage. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.

  8. Quality sleep: Sleep deprivation can disrupt hormones that regulate appetite and metabolism, making it harder to lose weight. Aim for 7-8 hours of quality sleep each night. And when you wake up, if you add this to your morning coffee, you may really start to see the weight fall off.

  9. Cook more meals at home: Eating out often can lead to consuming more calories and unhealthy fats. Cooking more meals at home gives you more control over your ingredients and portions.

  10. Read food labels carefully: Pay attention to serving sizes and the amount of added sugars, unhealthy fats, and sodium in packaged foods. Choose options with lower amounts of these unhealthy ingredients.

  11. Avoid processed foods: Processed foods are often high in calories, unhealthy fats, and added sugars. Opt for whole, unprocessed foods whenever possible. Things like mass-produced hot dogs, ham, bacon are not good. Just think in general - the less processed the better.

  12. Limit your alcohol consumption: Yeah, yeah. We know - you knew this would be on there! Alcohol is high in calories and can contribute to belly fat accumulation. If you drink alcohol, do so in moderation. It's totally fine to have a beer or a glass of wine, just don't binge. The good news is that some scientists actually recommend a glass or two of wine a day!

  13. Choose healthy fats over unhealthy fats: Replace unhealthy fats, such as saturated and trans fats, with healthier fats, such as monounsaturated and polyunsaturated fats. Healthy fats can be found in avocados, nuts, seeds, and olive oil. One easy way to not put on extra weight is simply by swapping from crisps/chips (which are bad for you) to nuts (which are good for you).

  14. Don't skip meals: Skipping meals can disrupt your metabolism and lead to increased cravings later on. Aim to eat regular meals and snacks throughout the day.

  15. Portion control: Pay attention to portion sizes when eating. Use measuring cups or a food scale to help you control your intake. If you do something simple like limit the amount of food you put on your plate, you immediately lower the calories you put into your body.

  16. Be mindful of your eating habits: Slow down when eating and pay attention to your body's hunger and fullness cues. Avoid distractions such as TV or work while eating.

  17. Make gradual changes: Instead of trying to overhaul your entire diet and exercise routine overnight, make small, gradual changes that you can stick with over time. Little steps, one at a a time. Maybe start with swapping chips/crisps to nuts. Then, reduce processed food and cut down on the booze. Next step, incorporate a bit of exercise into your day. Slowly slowly catch the monkey - too much of a change too quickly is often not enjoyable. Have fun on your weight loss journey!

  18. Seek professional help if needed: If you're struggling to lose belly fat on your own, consider talking to a registered dietitian or a certified personal trainer. They can provide personalised guidance and support to help you reach your goals.

  19. Appetite Suppressants: Appetite suppressants are a class of medications or supplements that aim to reduce hunger and promote weight loss. They work by influencing various mechanisms in the body that regulate appetite and food intake. If you are interested in trying appetite suppressants to lose weight, this product is the holy grail in shifting belly fat. 1. Targeting Neurotransmitters Appetite suppressants can modulate the levels of neurotransmitters involved in appetite regulation, such as serotonin, dopamine, and norepinephrine. These neurotransmitters play a role in signalling fullness and satisfaction, and altering their levels can influence hunger cues. 2. Affecting Hormones Certain appetite suppressants act on hormones that regulate appetite and energy balance, such as leptin and ghrelin. Leptin signals fullness to the brain, while ghrelin stimulates hunger. By modifying the levels or actions of these hormones, appetite suppressants can reduce hunger pangs. 3. Slowing Gastric Emptying Some appetite suppressants can slow down the rate at which food leaves the stomach, promoting a feeling of fullness for a longer duration. This can help manage overall calorie intake and reduce cravings. 4. Influencing Nutrient Absorption A small number of appetite suppressants interfere with the absorption of certain nutrients, such as fat, from the digestive tract. This can lead to a reduced calorie intake and contribute to weight loss. 5. Stimulating the Central Nervous System Some appetite suppressants, particularly stimulants, work by increasing the activity of the central nervous system. This can lead to a feeling of alertness and reduced appetite. 6. Affecting Gut Microbiome Emerging research suggests that appetite suppressants may also influence the gut microbiome, the community of bacteria residing in the intestines. The gut microbiome plays a role in appetite regulation, and altering its composition may affect food intake.

  20. Metabolism Boosters: Metabolism boosters, also known as thermogenic agents, are substances that aim to increase the body's metabolic rate, the rate at which it burns calories. While some metabolism boosters claim to specifically target belly fat, it's important to note that spot reduction, or losing fat in a specific area, is not possible. However, increasing overall metabolism can contribute to overall weight loss, including belly fat. 1. Thermogenesis and Heat Production Metabolism boosters work primarily by inducing thermogenesis, a process that generates heat in the body. This heat generation increases the body's energy expenditure, leading to a higher calorie burn. Common mechanisms of thermogenesis include: a) Stimulating Uncoupling Proteins (UCPs): UCPs allow protons to move across the inner mitochondrial membrane without generating ATP (energy). This process generates heat without producing usable energy, increasing calorie burn. b) Activating Brown Adipose Tissue (BAT): BAT is a type of fat that burns calories to generate heat. Metabolism boosters can stimulate BAT activity, leading to increased calorie expenditure. c) Promoting Norepinephrine Release: Norepinephrine is a hormone that increases heart rate and metabolic rate. Metabolism boosters can increase norepinephrine levels, leading to higher calorie burn. 2. Dietary and Lifestyle Factors Beyond specific compounds, certain dietary and lifestyle factors can also act as metabolism boosters: a) Protein Intake: Protein has a thermic effect, meaning the body expends more energy digesting, absorbing, and processing protein compared to carbohydrates or fats. Increasing protein intake can boost metabolism. b) High-Intensity Interval Training (HIIT): HIIT involves alternating bursts of intense exercise with periods of rest. HIIT can have an afterburn effect, where the body continues to burn calories even after the workout. c) Strength Training: Building muscle mass increases resting metabolic rate, as muscles burn calories even at rest. Strength training can help boost metabolism and promote weight loss. 3. Limitations and Considerations While metabolism boosters can play a role in weight management, it's important to have realistic expectations and understand their limitations: a) Individual Variability: The effectiveness of metabolism boosters can vary from person to person due to factors like genetics, body composition, and overall health. b) Sustainability: Metabolism boosters may provide a temporary boost in calorie burn, but long-term weight loss requires sustainable lifestyle changes like diet and exercise. c) Potential Side Effects: Some metabolism boosters can have side effects, such as jitters, insomnia, or digestive issues. Consult a healthcare professional before using any metabolism boosters.

More tips!

Physical Activity and Exercise: Physical activity is always a good idea.

Aerobic exercise, which elevates your heart rate, is a crucial component of belly fat reduction. Examples include brisk walking, dancing, running, and swimming. Engaging in everyday activities like housework, gardening, and playing with children also serves as effective forms of aerobic exercise.

Strength training, Pilates, and yoga, while not solely focused on cardiovascular fitness, can also contribute to belly fat loss. These exercises enhance muscle mass, which boosts metabolism and increases calorie burn even at rest.

Remember, consistency is key to achieving your weight loss goals. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with regular strength training sessions.


In terms of diet, some simple lifestyle changes can make a big difference and reduce your waist circumference. A balanced diet can be key - whole grains are your best friend and eating them can most definitely help your body weight. A healthy diet is important (in conjunction with the 20 tips above) to help you shift that stubborn belly fat. Bottom line - eating fewer calories combined with the proper hours of sleep, and good exercise is the best way if you have too much belly fat. When you do these three things (and if you add appetite suppressants and metabolism boosters into the mix), you are on your way to a flat stomach.

Many people consider the Mediterranean diet a good way to drop the excess fat from around your waist and improve your overall body fat. It comes with a wide range of health benefits and can help reduce high blood pressure. Vegetables, fruits, herbs, nuts, beans, and whole grains form the cornerstone of Mediterranean meals. Dairy products, poultry, and eggs are included in moderation, while seafood plays a significant role in the diet. Red meat consumption, on the other hand, is limited to occasional indulgences.

This emphasis on plant-based foods aligns with current dietary recommendations and offers a multitude of health benefits. The abundance of fibre, vitamins, minerals, and antioxidants found in plant-based sources promotes overall well-being and reduces the risk of chronic diseases.

Intermittent fasting

This has been discussed many times by health professionals all over the world. Intermittent fasting is often a good way to achieve a healthy weight but you must be careful. It has risk factors that you should consider before trying it. We have a blog post here for more information.

Health Risks of Too Much Stomach Fat:

Don't think that belly fat is something that's doesn't just look unattractive. There are several health risks associated with too much visceral fat:

1. Increased Risk of Heart Disease: Belly fat releases inflammatory chemicals that can damage blood vessels and increase the risk of atherosclerosis, a buildup of plaque in the arteries. This can lead to high blood pressure, heart disease, and stroke.

2. Type 2 Diabetes: Belly fat produces hormones that can interfere with insulin sensitivity, making it difficult for the body to use insulin to regulate blood sugar levels. This can increase the risk of developing type 2 diabetes.

3. Certain Cancers: Studies have linked excess belly fat to an increased risk of certain cancers, including colorectal, endometrial, and postmenopausal breast cancer.

4. Liver Problems: Belly fat can accumulate around the liver, leading to a condition called non-alcoholic fatty liver disease (NAFLD). NAFLD can progress to liver inflammation, scarring, and even liver failure.

5. Sleep Apnea: Excess belly fat can put pressure on the airways, increasing the risk of sleep apnea, a condition characterised by interrupted breathing during sleep. Sleep apnea can lead to daytime fatigue, high blood pressure, and other health problems.

6. Demential and Cognitive Decline: Studies have linked excess belly fat to an increased risk of dementia and cognitive decline. This may be due to the inflammatory effects of belly fat on the brain.

7. Depression: Excess belly fat may also increase the risk of depression. This may be due to the inflammatory effects of belly fat on the brain or the psychological impact of carrying excess weight.

Why it is easy to put on weight around your belly:

Gaining weight around your stomach is more common than you might think. In fact, it's estimated that over 70% of adults in the United States and Australia have too much visceral fat.

There are a few reasons why it's so easy to put on weight around your stomach. First, the body tends to store excess calories as fat around the abdomen. This is because the abdominal area has a high concentration of fat cells.

Second, the hormones that regulate appetite and metabolism can also play a role in weight gain around the stomach. For example, the hormone cortisol, which is released in response to stress, can promote fat storage in the abdomen.

Finally, certain lifestyle factors, such as a diet high in processed foods and sugary drinks, can also contribute to weight gain around the stomach.

Here are some of the reasons why it is easy to put on weight around your stomach:

  • High-stress levels: When you're stressed, your body produces the hormone cortisol, which can promote fat storage around the abdomen.

  • Poor diet: Eating a diet that is high in processed foods, sugary drinks, and unhealthy fats can lead to weight gain around the stomach.

  • Lack of exercise: Not getting enough exercise can make it harder to lose weight and keep it off.

  • Genetics: Some people are more genetically predisposed to storing fat around the abdomen than others.

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