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

18. Try intermittent fasting

Intermittent fasting has recently become very popular as a weight loss method.

It’s an eating pattern that cycles between periods of eating and periods of fasting .

One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.

In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks (75).

There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men.

Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

SUMMARYIntermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

19. Drink green tea

Green tea is an exceptionally healthy beverage.

It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism .

EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise

SUMMARYRegularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.

20. Change your lifestyle and combine different methods

Just doing one of the items on this list won’t have a big effect on its own.

If you want good results, you need to combine different methods that have been shown to be effective.

Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.

Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.

When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.

SUMMARYLosing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.

The bottom line

There are no magic solutions to losing belly fat.

Weight loss always requires some effort, commitment, and perseverance on your behalf.

Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.