How To Lose Belly Fat? 25 Science Backed Ways For It

how to lose belly fat

Have you been struggling for getting that perfectly toned belly? The question of “How to lose belly fat” must be in your Google search history quite a number of times, right?

While people might consider belly fat for being an obstacle in preventing your from fitting into your favourite pair of jeans, there is much more to it than just that.

In this article, we are going to help you understand some of the scientifically proven ways to lost belly fat at home without undergoing any kind of procedures or surgeries.

What is Belly Fat?

What is Belly Fat

Belly Fat is more than just a stoppage to your lifestyle; it is actually quite a problematic condition that you need to pay heed to. Also termed as visceral fat, the belly fat is the accumulation of the fat molecules in and around the abdominal region of the body.

The accumulation of fat around the belly is actually a health hazard, primarily because of the fact that it ends up heightening the risks related to Diabetes and even cardio-vascular diseases. Shedding fat from other parts of the body is quite easy if the correct methods are opted for but the same is not the case with the belly fat.

When it comes to how to get rid of belly fat, the first thing one need to understand is that the process is extensive and long term because no one will get the results within the snap of the fingers.

What Causes Belly Fat?

What causes Belly fatIt is not just one’s diet but even their lifestyle has quite an impact on the accumulation of the fat in and around the belly and the abdomen as a whole. For the most part, some of the common causes behind belly fat include:

Constant Consumption of Junk Food

Junk foods are loaded with an enormous amount of trans fat which is something that is not easily metabolized by the body and ends up getting accumulated around the belly area which is why it is important to ensure that one cuts down the excess consumption of junk and fast food and switch to healthier options to help boost the metabolism of the fat and lose belly fat fast at home.

Sedentary Lifestyle

If you are someone who leads a sedentary lifestyle, with indulging in little to nothing as an activity throughout their entire day, chances are that you will end up having excess fat around the belly because of altered metabolism levels in the body.

Altered Metabolism Rate

The most common reason why you have been suffering from having excess accumulation around your belly is mainly because of the lack of proper metabolism of the body. When your metabolism is high, chances are that you will end up digesting and absorbing all the ingested food but when the same is the complete opposite, the ingested food takes up longer time to get digested and so forth which ends up accumulating the fat around the belly and abdomen.

How To Get Rid Of Belly Fat?

How To Get Rid Of Belly Fat

If you have been surfing along the internet trying to find remedies to burn belly fat, you have come to the right place. Here, we have accumulated some of the scientifically proven ways to lose belly fat fast at home.

1. Avoid Food With Trans Fat

Avoid food with Trans FatThe foods loaded with Trans Fat are always the ones that look the most delectable. But, the question is, are they even good for your health? The answer is a simple NO. The Trans fats are primarily made by pumping in excess hydrogen to the fats which make them quite vulnerable for the body.

If you have been wondering why they are bad for health, it not just contributes to the excess fat accumulation in the body, it also ends up contributing to the risks of heart diseases and diabetes (R) (R).

Even studies (R) have been conducted in which the monkeys who were fed with a high Trans fat diet ended up with 33% of more abdominal fat than normal. It is always very necessary to ensure that you end up reading the ingredients on the labels of the packaged foods before you purchase them.

2. Consume More Soluble Fiber

Consume more soluble fiberSoluble dietary fibers are your answer to everything that has got to do with how to lose belly fat at home. Majority of the soluble fiber helps in the absorption of the water (R) and also slows down the process of the motility of the food through the GI tract (R) which ensures to keep you feeling full for an extended period of time.

Not just that, soluble fibers also help regulate and lessen the amount of calories that are absorbed from the ingested food. This is yet another effective way to lose belly fat at home.

Some of the foods that are loaded with soluble dietary fiber include Brussels sprouts, flaxseed, avocados, shitake mushrooms, legumes and pulses and even a number of fruits and berries.

3. Manage Your Stress Levels

Manage your stress levelsNow, before you end up thinking how are stress levels and belly fat related to each other, there is quite a big amount of correlation between the same. The excess levels of cortisol (R) in the bloodstream often times contribute to the accumulation of fat in and around the abdominal region.

If you are wondering how the same happens, study (R) has shown that the high levels of cortisol often times end up affecting the satiety levels and make you eat more which in turn, end up making your belly store more fat than needed.

If you have been looking for remedies to lose belly fat fast, drop the excess levels of stress hormones in your body, indulge in some form of relaxation like that of yoga and meditation.

4. Avoid Excess Sugar

Avoid excess sugarOne of the worst components present in the sugar is fructose which is linked with the induction of a number of chronic heart diseases and even diabetes. While there is not significant and particular reason explaining why the same actually does happen, there has been established relationship between the excess consumption of sugar and more deposition of abdominal fat (R).

And it is not just for the refined sugar, even the “healthier” variant of sugar ends up being a liability for one’s health, so sparing consumption of these sugars is possibly the best option in hand.

5. Cut Back On Refined Carbs

Cut back on refined carbs

If you want to learn the fastest way to lose belly fat, it is by cutting down the consumption of carbohydrates from the diet. Whatever the circumstances be, it is quite beneficial to understand for a fact that carbohydrates do provide with instantaneous energy but are not good for long terms.

While it may be difficult to just give up on the carbs, you don’t necessarily have to let go off of all of them, simply just cutting out the refined carbohydrates (R) from the diet can do you wonders.

Reducing the intake of refined carbohydrates (R) actually do help in improving the overall metabolism rate which, in turn, help in getting rid of the belly fat that you have been fed up with.

6. Consume High Protein Diet

Consume High protein dietIf you have been thinking about losing weight or even on how to lose belly fat, inclusion of protein in the diet is an absolute must.

Proteins are the building blocks of our body which is why there is no doubt why these are actually beneficial for preventing the accumulation of the fat near the belly.

High protein diets boost the secretion of the satiety related hormone PYY (R) which tends to help you reach your satiety faster and make you feel full easily and for longer periods of time.

Not just that, even observational study (R) has successfully exclaimed that people consuming a high protein diet tend to have lesser belly fat accumulation that people who don’t. This is the primary reason why you need to include high protein food in your diet if you want to lose belly fat fast at home.

7. Cook With Coconut Oil

Cook with Coconut OilNow, I am pretty sure you must be here thinking, “But, isn’t coconut oil very rich?” but, it is actually true that replacing your regular cooking oil for coconut oil can actually help you shed those extra pounds from your abdomen.

The medium chain fatty acids (R) in the coconut oil actually does help in boosting one’s metabolism and prevents the excess accumulation of fat from the belly and abdomen region. Even conducted studies have shown the positive impacts of coconut oil on helping with the losing of fat from around the abdominal region.

If you want to experience steady results, it is best to consume 2 tablespoons of coconut oil (R) every day to help lose the belly fat substantially. Replace some of the fats from your diet with coconut oil and that should actually get the job done.

8. Avoid Sodas And Fizzy Drinks

Avoid Sodas and fizzy drinksEven the consumption of soda and sweetened carbonated drinks can be the reason behind the fat accumulation around the belly. Whatever the reason be, if you have been looking for answers on how to lose belly fat naturally, the best way to do so is by cutting down the consumption of excess sweetened carbonated drinks.

These kind of drinks have plenty of liquid fructose (R) in them which has negative impacts on the body. Even studies and researches (R) have shown that if you were worried about the sweetened and refined sugars, consuming these kind of drinks is even worse than them.

If you want to lose belly fat fast at home, cut down the consumption of soda and other form of carbonated drinks and switch to something healthier like that of infused water which not just detoxes but aids with weight loss too.

9. Indulge In Some Cardio

Indulge in Some Cardio

Cardio is very important part of every person’s well being. Indulging in some worthwhile exercise actually does end up impacting the overall well being. So, if you have been wondering about ways on how to get rid of belly fat, cardio exercises are the answer to that.

There are primarily two types of cardio exercises – the medium intensity and the high intensity (R) exercises which can actually help impact your health and even contributing to burning off those extra calories that are contributing to the belly fat.

Experts suggest that it is the frequency of the exercise that makes the most impact rather than the intensity of it. Studies (R) have actually pointed out the benefit of aerobic exercises in aiding not just weight loss but also in the fastest way to lose belly fat.

10. Get A Proper Night’s Sleep

Get a proper night’s sleepSleep and its connection to weight might seem quite absurd but the same is actually quite impactful. Studies (R) have shown that people who are either insomniacs or can’t sleep like normal tend to end up gaining more weight.

Study (R) has also shown and pointed out sleep apnea as a very possible reason behind the accumulation of visceral fat even though there is not much reason pointed out as to why the same actually does happen.

And it is not just about how much you are sleeping in a day, the quality of the sleep plays an equally important role in the same. Sleeping disorders leave behind quite an impact on one’s overall quality of life, if you have been struggling with the same, it is always advised to consult a doctor for the same.

11. Consume Fatty Fish

Consume Fatty FishNow, you must be here thinking why should I eat fatty fish when my end goal is to get rid of the belly fat, right? Well, fatty fishes like tuna, salmon etc are known to help you lose belly fat fast at home. The main reason behind the same is because of the presence of omega-3 fatty acids in them.

Fatty fishes are loaded with protein and healthy fatty acids which is what makes them an amazing choice to ponder on. Studies have shown that omega -3 fatty acids are actually correlated with the reduction of belly and visceral fat from the body.

If you have been wondering how to lose belly fat naturally, start consuming fatty fishes two to three times every week to help boost your health.

12. Keep A Track Of Your Food Intake

Keep a track of your food intake

As you must have caught on, your diet plays a very crucial role in the process of weight gain and weight loss (R). If you have been on the lookout for the fastest way to lose belly fat, it is by ensuring that you keep track of how much you are consuming and how much exercise is going into the day’s work.

These two factors make up for every aspect of the process of weight loss, especially that of the visceral fat. Managing your food consumption is what makes up for every aspect of the weight loss. Irrespective of how much exercise you are indulging yourself in, if your diet is not aligned accordingly, chances are that the results will be next to nothing.

One of the best ways and remedies to burn belly fat is to keep a track of how much calories (R) you are eating and how much exercise you need to indulge in to balance them both out.

13. Avoid Packaged Fruit Juices

Avoid packaged fruit juices

Often times, we think of just switching up the consumption of the sodas and carbonated drinks with that of fresh fruit juices. But, given the fact that nobody has the kind of time or money to juice their own fruits, we tend to stick to the packaged one.

Nothing better than the soda or carbonated drinks, even these varieties tend to be equally hazardous for your health. If you have been making “healthy switches” by drinking packaged juices rather than soda (R), study has found that the impacts are equally terrifying.

If you actually do want to make healthy choices, either just stick to water or even opt for the infused water recipes if you want some kind of variance to it rather than the boring and same old water.

14. Apple Cider Vinegar Tonic

Apple Cider Vinegar Tonic

Apple Cider Vinegar has shown amazing benefits (R) in terms of aiding weight loss. Because of the fact that the composition of it consists of acetic acid, it is very crucial to ensure that the tonic that you consume is diluted down and is not too overpowering because the same can actually end up causing adverse implications.

That being said, if you want to lose belly fat at home, apple cider vinegar tonic is actually an effective remedy for the same. The main reason behind the same is because of the fact that apple cider vinegar aids in boosting the metabolism of the body, which further contributes to shedding off those extra pounds.

The acetic acid in the vinegar (R) is what aids in promoting the loss of abdominal and visceral (R) fat. The undiluted apple cider vinegar can actually end up eroding your enamel and impact negative implications.

Mix 1 tablespoon of apple cider vinegar to a glass of water and drink this in the morning empty stomach.

15. Probiotic Supplements

Probiotic SupplementsYet one of the most amazing things to do to lose the belly fat is to indulge in some probiotic supplements or foods. If you didn’t know, gut health, digestion (R) and the salient prospect concerning it is actually quite dependant on weight loss, especially the one focused around the belly and abdomen.

There are several gut bacteria that do have an impactful benefit in getting rid of excess fat from the various parts of the body. Probiotics actually do help enhance the gut microbiota and improves the overall well being and simultaneously boosts the weight loss too.

The probiotic supplements and even the probiotic foods (R) like that of yoghurt actually do contain certain microbes that are beneficial for bettering one’s gut health. Better the digestion, better is the kind of weight loss program that you have indulged yourself in.

16. Hot Water

Hot Water

Hot water is yet another one of the most amazing remedies to lose belly fat fast. Because of the kind of impacts that it has, it helps in getting rid of those visceral fats and flabby nature of the belly.

Often times, it not just promotes the process of digestion; it also helps boost the overall metabolism (R) of the body which is one of the key factors when it comes to shedding off those extra pounds.

Drinking hot water throughout the day actually does aid in not just boosting your energy and overall health, it can impact the reduction of your visceral fat too.

17. Curry Leaves

Curry Leaves

Curry leaves are more than just a tempering herb in the various states of India, the multifaceted health benefits of curry leaves actually does impact not just your overall health but also aids in weight loss.

The main reason why curry leaves are considered one of the best ways to lose belly fat at home is because of the fat that it helps in the detoxification of the blood which is very crucial when it comes to getting rid of the visceral fat in the body.

The more the excretion of the toxins (R) off of the body, the faster you can get rid of the fat off of your abdominal and belly region.

    1. Boil some water and steep a bunch of curry leaves in the water.
    1. Let the leaves steep in the water and then cool it down.
  1. Strain the liquid and drink this once or twice throughout the day for amazing benefits.

18. Mint For Belly Fat

Mint for belly fatMint might come off as a surprise when we are focusing on how to lose belly fat, right? But, the combination of mint with honey and a bit of black pepper can actually be quite beneficial for losing your belly fat.

If you have been consistently suffering from the condition of having an unappealing appearance around the abdominal region because of the excess fat, it is best to give this remedy a shot. While the mint soothes the gut and boosts gut health (R), the combination of honey and pepper helps with getting rid of the excess accumulated visceral fats.

    1. To a cup of hot water, add 1 teaspoon of honey, a pinch of pepper and a bunch of mint leaves.
  1. Let everything steep for 5-10 minutes and then drink this concoction for the beneficial impacts.

19. Cinnamon For Belly Fat

Cinnamon for belly fatThe benefits of cinnamon for weight loss are actually quite effective and far away from being a myth. Loaded with beneficial fat burning properties, cinnamon is actually a very effective remedy in losing the belly fat.

The active components in the cinnamon (R) not just promotes active burning of the excess fat, it also helps in preventing the excess absorption of the calories and prevents any form of fat deposition which further aids in getting rid of the fats in the abdominal region.

    1. To a glass of warm water, add ½ teaspoon of cinnamon and the same quantity of honey and mix everything together.
  1. Drink this in the morning in empty stomach regularly for astonishing results.

20. Lemon Water

Lemon WaterLemon water for belly fat is possibly one of the best and the most common remedies to burn belly fat. The combination of these two, especially if the same is drunk in the morning is quite beneficial in getting rid of the excess accumulated fat in and around the abdominal region.

The lemon and the vitamin C content (R) in it is actually beneficial in not just burning the excess accumulated fat in the body, it also helps in preventing the unwanted accumulation of the fat molecules which is what aids in getting rid of the flabby belly.

    1. To a glass of lukewarm water, add the juice of one lemon and 1 teaspoon of honey.
  1. Mix everything well and consume this first thing in the morning in empty stomach regularly.

21. Green Tea For Belly Fat

Green Tea for belly fatGreen tea is yet one of the beasts which is considered one of the best ways to lose belly fat at home naturally. The one thing that you need to have with green tea is the fact that you need to be patient. It is important to be patient with the process because the results are not going to pop up instantaneously or within a few cups of the tea.

Because of the fact that the green tea works from within the body to provide with the favourable changes which are also long-term, it is important to ensure that you keep up with the consumption and not discontinue the same.

Green tea is loaded with bioflavonoids and catechins (R) which are actually fat burning compounds that have profound impacts on getting rid of the excess fat from the body. Studies have also accredited green tea as a potent compound for the weight loss which is why its impacts are not just a myth but a proven fact.

22. Opt For Intermittent Fasting

Opt for Intermittent Fasting

Don’t get deflected by the picture mentioned. Intermittent fasting (R) is nothing but a new ongoing mode of weight loss in which the individuals exchange between days of persistent eating followed by days of fasting.

There are predominantly two variations of this diet, one, that involves 24 hours of fasting once or twice a week and the other involves around 16 hours of fasting ever day followed by eating the food within the 8 hours time frame.

If you are wondering if it actually works or not, study (R) has shown that people undergoing intermittent fasting experienced 4-7% loss of their abdominal fat within a time frame of 6-20 weeks.

23. Drink Lots Of Water

Drink lots of waterOften times, dehydration, as well as lack of balanced water levels, end up being the primary reason behind the excess accumulation of belly fat and visceral fat around the entire abdomen.

Toxins in the body can even impact the rate of metabolism of the body. If you are someone who has consistently been insecure about your belly fat, it is mainly because of the fact that your body lacks the proper metabolic activity to get rid of the excess accumulated fat.

Drinking proper amount of water throughout the day actually does aid in boosting the overall rate of metabolism, and thus the salient process of weight loss too. According to experts, it is beneficial to at least drink 8 glasses of water every day to maintain the homeostasis of the body.

24. Opt For Resistance Training

Opt for Resistance TrainingResistance training is yet another effective mode to lose belly fat at home. Alternatively known as weight lifting or strength training, this is quite important to be added to the list of other effective work out processes because of the kind of results it reverts with.

Several studies have shown the impacts of resistance training and its beneficial impacts in promoting effective weight loss and predominantly in cutting down the excess fat out of the abdominal region.

Make sure to always opt for a personal trainer before you actually end up lifting weights or indulging in any of the resistance training methods because the same can actually have quite an impactful implication on your well being if done incorrectly.

25. Avoid Alcohol

Avoid AlcoholAlcohol can actually have very negative impacts on one’s body, especially when it comes to bloating and excess accumulation of belly fat.

There have actually been conducted studies that do imply that the consumption of excess alcohol ends up causing the accumulation of belly fat. Several observational studies have implied that alcohol can be one of the sole reasons behind the excess accumulation of fat in the central part of the body.

Cutting back the alcohol consumption can actually create amazing impacts on your belly and waistline. It is primarily because of the lack of water retention that it helps in cutting down the excess fat from in and around the abdomen.

Belly fat is not healthy, not just because of how it affects one’s appearance but also because of how it ends up negatively impacting your overall health. If you have been fretting about how to lose belly fat, it is important that you start making a healthier choice – both in terms of lifestyle and diet. These above mentioned remedies can actually help you sort out the various ways to lose belly fat fast at home.