Best Way to Lose Belly Fat

If you’ve been struggling to lose weight for some time now, you’ve probably realized that belly fat is tenacious. Your scale could very well be showing that you’ve lost weight, but when you take a look at your reflection in the mirror, you can still see that protruding belly. Do not be discouraged. It can take a while, but a few tweaks in the way you look at food and exercise can help eliminate the frustration.

Practices that Can Help You Lose Belly Fat

Eating Fat

As strange as it may sound, you still need fats, and even if you had to choose between fats and carbs, you should choose fats. The benefits of replacing carb calories with fat calories in a balanced weight-loss diet have been shown in several studies. In fact, the studies demonstrated that people accumulated less abdominal fat when they substituted carb calories with fat calories. Abdominal fat increases your risk of developing stroke, heart attack, and some types of cancer.

Consuming Fiber

Nuts, green veggies, whole grains, and beans should all be included in your food list if you’re aiming to lose fat that’s behind your abdominal muscles (also called visceral fat). This “deep” fat is dangerous because it wraps around the major organs in your abdomen, including the liver, kidneys, and pancreas.

Sleeping for 6 to 7 Hours Daily

Adequate sleep is needed to help you lose belly fat. But how much is enough? Research shows that 6-7 hours of sleep are just enough. Sleeping less is associated with belly fat–so is oversleeping.


Stress is also a fact of fat. Even if you ate a healthy diet and exercised, you would still gain weight if exposed to stress for long periods. Stress can cause you to indulge in habits such as drinking and having less or more sleep, which are associated with weight gain. There are several techniques to decrease stress, including yoga, walking, meditation and behavioral therapies. You could try one of these to help you keep calm and relax.

Weight training

This is a good one, especially for persons who love to exercise. It has been demonstrated that men who performed weight lifting for 20 minutes daily gained less abdominal fat than those who spent an equivalent amount of time performing aerobic exercises. You could start training with small dumbells and progressively increase the weight.

These Won’t Help You Lose Belly Fat


This can only help remove the fat that’s below the skin, which is not considered to be dangerous. It won’t remove “deep” fat that surrounds your major abdominal organs–diet can decrease visceral fat.

Long Hours of Exercise

Beat it–long hours of torture on the treadmill won’t help burn belly fat. You would be better off burning those calories doing something more useful. According to scientists, a more effective method would be a few minutes of high-intensity exercise. In addition, you could incorporate this into your schedule instead of trying to kill 2 hours of cardio.


Many smokers have reported smoking helps them to decrease stress. However, smoking can actually cause your body to store more fat in the belly, rather than on other parts of the body. Besides, the health hazards associated with smoking cannot be stressed enough.

Are you trying to lose belly fat? Are there any other tips that I didn’t mention here that you know of? If yes, please leave a comment below.


Princila earned a Doctor of Medicine degree in 2006 and worked as a general practitioner for nearly two years before moving to Saudi Arabia. Her passion for writing took its toll, and she ended up switching careers to work in the medical publishing industry. She also has a passion for healthy food, which prompted her to take several online courses in nutrition and health offered by Wageningen University. Are you into research? You can connect with Princila on ResearchGate or LinkedIn. Visit our About page for details.

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