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11 Scientifically Proven Steps to Lose Belly Fat

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Other than posing a health risk, belly fat is also a major nuisance. There is some fat which is visible and not so pleasant but there is also some amount of fat which is accumulated around our vital organs like heart, lungs and liver.

This internal fat is known as Visceral Fat. It poses a major threat to type 2 Diabetes and heart disease amongst other health complications.

The most disheartening fact is that losing fat from the belly is the toughest of all and can really get on to you if you have been trying for a while.

So how to lose belly fat? Here are a few tips you can follow:.

1. Cut Your Carb Intake, Especially Refined

Starchy foods list
Have starchy carbs

Reducing carb can go a long way in reducing the belly fat. You don’t have to follow a no-carb diet but just replace refined carbs with unprocessed starchy carbs, and it shall do the trick.

2. Eat Fatty Fish Every Week

Eat Fatty Fish
Eat Fatty Fish

Fatty fish is rich in protein and omega-3 fats that are extremely healthy and which helps in reducing the visceral fat.

You may consider including salmon, sardines and mackerel in your diet for getting the required amount of omega-3 fats in your body.

3. Walk for at least 30 minutes

walking for belly fat
Take walks to reduce belly fat

Brisk walk greatly reduces the belly fat including the belly fat.

Engage in vigorous walking that increases your heart rate and makes your sweat. Even other types of exercises like cardio, dance, sports, etc. help in reducing the belly fat.

4. Include Fibers in Your Diet

Including fiber in your diet can also go a long way in reducing your belly fat. Fiber cleanses your system and also cuts down the visceral fat.

Include apples, cabbage, peas, carrots, beetroots, and salad greens in your diet and feel the difference. Along with cutting the fat, they also help in uplifting your mood.

5. Get the Right Amount of Sleep

Get enough sleep
Get enough sleep

Getting the right amount of sleep is necessary to maintain one’s sanity along with getting rid of the visceral fat.

A person getting an average of 6-7 hours of sleep accumulates less visceral fat than those sleeping for less than 5 hours or more than 9 hours per night.

It may sound a bit unlikely but yes, getting the right amount of sleep does help us in getting rid of the unwanted belly fat.

6. Binge on Berries

Berries benefits
Go for Berries

Instead of satisfying your sweet tooth with sugar-laden goodies, enjoy a cup of berries, which are loaded with antioxidants.

Blueberries, Blackberries, Raspberries are a great source of resveratrol, an antioxidant that plays a major role in the reduction of belly fat.

7. Say No to Artificial Sweeteners

As opposed to the belief that artificial sweeteners are a good replacement for sugar, they, in fact, play an opposite role and in the long run, increase our body fat content, especially abdominal fat.

They increase our craving for real sugar and increase our insulin level as sugar does.

8. Check Your Vitamin D Levels

Vitamin D supplement
Get more Vitamin-D

It has been found that those who upped their Vitamin D levels are more likely to shed those extra kilos than those who take the sun as their enemy.

Spending at least 15 minutes in the sunlight every day also goes a long way in getting rid of that stubborn belly fat.

9. Add Garlic to Your Diet

Uses of garlic
Have garlic

Adding garlic to your diet also melts away the fat along with adding flavor to your food. Garlic has a host of other health benefits also like taking care of your heart, cholesterol and liver.

10. Take in Some Apple Cider Vinegar

People who include apple cider vinegar in their diet tend to lose more belly fat than those who don’t.

Acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.

Just whip up a salad and use apple cider along with other herbs and spices as the dressing and you are good to go.

You can even drink apple cider vinegar mixed with a small amount of honey in the morning and see your abdomen shrinking.

11. Munch on Nuts

Nuts contain monounsaturated fats which fight against growing bellies. People who consume a fist full of nuts every morning gained less belly fat than people who consumed saturated fat.

FAQs

Q. Does fasting help rid a person of belly fat?

A. Yes, intermittent fasting may help a person get rid of belly fat.

Q. What are the best types of exercise for getting rid of belly fat?

A. Crunches, Twist Crunches, Side Crunch, Reverse Crunches, Vertical Leg Crunch, Bicycle Exercise, Lunge Twist and Rolling Plank Exercise.

Q. How does alcohol affect belly fat?

A. More the amount of alcohol, more the belly fat… that’s why the term “beer belly”!

Q. Can sit-ups and crunches make my tummy flat?

A. Yes, sit-ups and crunches help in losing belly fat.

Q. Is it possible to lose belly fat and have a flat tummy in 30 days?

A. Through rigorous exercise and a balanced diet, it is possible to have a flat tummy in 30 days.

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40 Comments
  1. Sapnagulati says

    interesting blog , good information is provided for losing fat . Was very useful, thanks for the blog

    1. somaraghavendra says

      Hi Sapna! You are welcome. We are glad that you liked our article ” 11 scientifically proven steps to lose belly fat” and it helped you a lot. Keep following our blog to know more health information.

  2. Harold E. Perkins says

    This helps me a lot.

    1. somaraghavendra says

      Hi Harold! We thank you for sharing your feedback towards ” 11 scientifically proven steps lo lose belly fat” and great to know that it helped you a lot. Keep following our blog to know more health information.

  3. Aj says

    Impressive info!

    1. somaraghavendra says

      Hi Aj! We thank you for sharing your positive feedback towards 11 scientifically proven steps that helps in losing belly fat. Keep following our blog to know more health information.

  4. Vidyakant Dwivedi says

    These all the above methods are use full but for fast and better results.

    1. somaraghavendra says

      Hi Vidyakant! we thank you your writing to us about the losing belly fat. keep following our blog to know such more information and become healthy and fit.

  5. Yanique says

    Very helpful tips

    1. somaraghavendra says

      Hi Yanique! we thank you for sharing your valuable feedback on 11 scientifically proven steps to lose belly fat. Keep following our blog to know more health information.

  6. Yanni says

    These are some amazing tips. I find my fat is mainly stored in my belly than any other part of my body. A lot of persons have see great results from this.

    1. somaraghavendra says

      Hi Yanni! we thank you for sharing your valuable feedback and how you got a great results from our 11 scientifically proven steps to lose belly fat. Keep following our blog to know more health information.

  7. Marvin says

    People having success losing belly fat with this.

    1. somaraghavendra says

      Hi Marvin! We thank you for sharing positive feedback on our article ” 11 scientifically proven steps to lose belly fat”. Keep following our blog to know more health information.

  8. john says

    These tips are very helpful indeed. Not only that, there is a designated program that also allows you to lose your belly fat in just 2 weeks time! Results have been amazing so far and the feedbacks given are great. You.

    1. somaraghavendra says

      Hi John! We thank you for sharing the valuable feedback towards the 11 scientifically proven steps to lose belly fat. Try these steps to lose weight and have a healthy lifestyle. Keep following our blog to know more health information.

  9. Pablo says

    So basically go keto? Or not? Can you tell me what the difference between keto and your article diet? Greetings!

    1. somaraghavendra says

      Hi Pablo! We do not suggest for Keto diet as it is not healthy. the keto diet will be eating more of fat and protein inducing a process called ketosis. But Truweight diet plan you will be having more protein and fiber which will lead for healthy and sustainable weight-loss. There will be fat loss and muscle replacement. Keep following our blog to know more health information.

  10. Pruni says

    Loose belly fat in 2 days doing this

    1. shama says

      Hai pruni, Follow the above to lose belly fat. Sure you will good difference

  11. John Mayer says

    Nice post with good advices, nutrition is just as important as exercise

    1. shama says

      Hey John, Thanks for sharing your feedback about steps to lose belly fat.

  12. Mersal says

    Awesome post!! It’s been explained clearly how to lose belly fat.
    Thank you.

    1. netravati says

      Thank you for your valuable feedback.

  13. jibu says

    actually this article is very helpful but my past i’m a fatty person that time i just tried these all things but i didn’t get any results positively once i search through internet i found a useful advise giving website that site changes my life Thank you for the tips . i will follow this to maintain my health .

    1. netravati says

      Thanks for writing to us, do keep following us

  14. samirfrnk says

    Good, I think to lose weight must follow studing steps to get success results in a short time…Thanks for this article

    1. netravati says

      Thank you for your feedback. Keep following our blog for more such articles.

  15. Ian Aguirre says

    This is really helpful, I’ve actually tried some of this already. I think it is just scraping the surface, have a look at this . It worked for me, I hope it works for you too.

    1. netravati says

      Thank you for your feedback. Keep following our blog for more such articles.

  16. Mer says

    This tips are very helpful indeed . I am starting to lose weight , and people around the world are finding solution to the problem. Thanks for sharing..

    1. netravati says

      Thank you for your valuable feedback. Keep reading our articles and do keep writing to us.

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    1. shama says

      Hi, Thank you so much for the feedback. Keep following our blogs.

  18. daniel says

    Yes, this is good and natural and this is also good for health

    1. netravati says

      Thank you for your valuable feedback.

    2. Harold E. Perkins says

      This helps me a lot.

      1. somaraghavendra says

        Hi Horald! We thank you for sharing your feedback towards ” 11 scientifically proven steps lo lose belly fat” and great to know that it helped you a lot. Keep following our blog to know more health information.

  19. weightloss consultation says

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