9 SCIENTIFICALLY PROVEN WAYS TO LOSE BELLY FAT

If you were to ask someone which area of their body they would like to lose weight in the most, they would more than likely say their belly.


It’s harder to burn belly fat than any other area on the body because it has a high amount of fat cells that don’t respond as proficiently to the fat-breakdown process. 

Although losing fat in this area can be tough, there is some extremely effective way to reduce this visceral fat.

Here are 9 proven ways to lose belly fat.

Image result for belly fat

1.) Cardio 

Aerobic exercise (cardio) is one of the most effective forms of exercise for burning belly fat. 

Out of all the different forms of cardio exercises, High Interval Intensity Training (HIIT) has been regarded among top fitness trainers as the most effective for burning stubborn belly fat.

BONUS: Working out in the morning before your first meal is an extremely effective way to burn belly fat. When you exercise in a fasted state your body will use energy from its fat storage

2.) Avoid bread

Bread is very common in most peoples diets, but what people fail to realize is that bread is packed with sugars and carbohydrates.

Diets with under 50 grams of carbs a day have been proven to show high amounts of fat loss. 

BONUS: Sourdough bread is the healthiest bread you can eat and generally pretty low in sugar 

3.) Eat Fish

Fatty fish like tilapia, tuna, salmon, and mahi-mahi are full of a protein called omega-3 which helps reduce visceral fat (belly fat)

BONUS: If you don’t like fish, fish oil supplements are a great replacement.

4.) Stop drinking fruit juice

People often perceive fruit juice as healthy. It makes sense seeing as how the word “fruit” is in the name, but fruit juice can be just as bad as drinking soda. 

Fruit juice is packed with sugar and by drinking large amounts of it can greatly increase abdominal fat.

BONUS: Make your own juice. By making your own juice you can keep track of the number of nutrients and calories you intake. 

5.) Apple cider vinegar 

Drinking apple cider vinegar has ALOT of health benefits. It helps lower blood sugar, reduces the risk of heart disease, and helps with weight loss.

A study conducted with obese individuals showed that apple cider vinegar consumption led to reduced belly fat because it makes you feel full and because the acetic acid targets visceral fat.

BONUS: Apple cider vinegar is also great for curing acne because it returns the acidity to the skin and kills bacteria while removing excess dirt, oil, and dissolves dead skin cells. 

6.) Intermittent Fasting

This is my personal favorite. Intermittent Fasting is becoming extremely popular. 


Intermittent fasting is an eating pattern that requires you to fast for long periods of time, which in return alters your metabolism and targets fat stores.

The most common eating pattern for this diet is a 16 hour fast where you would eat 8 hours out of the day ex.) 12pm-8pm, then fast the rest of the day.

BONUS: Hugh Jackman, Terry Crews, and The Rock all swear by Intermittent Fasting and are some of the fittest people in Hollywood (If it ain’t broke don’t fix it)

7.) Reduce Stress

Stress is one of the most overlooked reasons for weight gain

Stress leads to overeating by triggering the adrenal glands to produce cortisol “the stress hormone” which leads to an increased appetite that in return increases belly fat.

BONUS: Join a program or activity that helps with stress relief (KICKBOXING)

8.) Eat fiber 

Fiber decreases appetite (helps you eat less)

BONUS: Eat food that is high in fiber for your last meal so you do not have any urges to eat late (or before your fasting period if you decide to start Intermittent Fasting.)

Image result for fiber

9.) Stop drinking alcohol

This one may be hard for a lot of people. 

Alcohol is fun. its a social lubricant for get togethers, it helps relieve stress after a long day and can help create bonding amongst friends and family 

But researchers suggest that alcohol can also increase the gain of visceral fat. 

BONUS: Fill your empty beer glass with water. Still gives you the effect of looking cool without actually having to drink

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