20 Effective Tips to Lose Belly Fat (Backed by Science)

13. Track your food intake and exercise

Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.

Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss .

In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.

You can find five free apps/websites to track nutrient and calorie intake on this page.

SUMMARYAs a general weight loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.

14. Eat fatty fish every week

Fatty fish are incredibly healthy.

They’re rich in high quality protein and omega-3 fats that protect you from disease .

Some evidence suggests that these omega-3 fats may also help reduce visceral fat.

Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat .

Aim to get 2–3 servings of fatty fish per week. Good choices include:

  • salmon
  • herring
  • sardines
  • mackerel
  • anchovies

SUMMARYEating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.

15. Stop drinking fruit juice

Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.

Drinking large amounts may carry the same risk for abdominal fat gain .

An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose (63).

To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

SUMMARYWhen it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.

16. Add apple cider vinegar to your diet

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.

It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies

In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists .

Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss.

However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.

If you want to try apple cider vinegar, there’s a good selection to choose from online.

SUMMARYApple cider vinegar may help you to lose some weight. Animal studies suggest it may help to reduce belly fat.

17. Eat probiotic foods or take a probiotic supplement

Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function .

Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentumLactobacillus amylovorus and especially Lactobacillus gasseri .

Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.

Shop probiotic supplements online.

SUMMARYTaking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.