Introduction

Who doesn’t want a flat belly or a perfectly shaped waistline? But belly fat, known by several other names such as visceral fat, central adiposity, or central obesity is not just a cosmetic eyesore; it may actually point to underlying health risks. Research has associated belly fat with insulin resistance, fatty liver disease, and type 2 diabetes. Other evidence points to an association with cardiovascular risks even when belly fat is present in individuals with normal body mass index.

Attempts at losing belly fat can be quite challenging since we are generally referring to the fat deep inside.  This fat is not generally accessed during cosmetic treatments and does not tend to respond to spot reduction attempts during exercise. In addition, improvement will take time and effort, and requires a consistent and holistic approach.

Below are 12 evidence-based strategies for helping to eliminate belly fat once and for all.

1. Make Fiber Your Friend

Soluble fiber dissolves quickly in water and transforms into a gel-like substance in the colon, blocking fats that would otherwise be digested and absorbed. This in turn can help with managing your weight and belly fat. Several studies have shown a link between the intake of fiber and the reduction of belly fat as well as overall obesity. In one study, increased soluble fiber intake was associated with a decrease in belly fat. Another study credited higher fiber intake with weight reduction.

Common examples of foods high in fiber include vegetables, fruits, beans, flax seeds, oats, and barley. In other words, focus on eating a whole food plant-predominant diet to ensure you get adequate fiber.

2. Say No to Trans Fat

Trans fats, short for trans-unsaturated fatty acids, are regarded as fats that are dangerous to your overall health. Trans fat reduces good cholesterol while increasing bad cholesterol. These fats are generally formed through an industrial process which adds hydrogen into vegetable oil, which then causes the oil to solidify at room temperature. Trans fats are found in various food products such as processed baked goods, margarine, fried foods, and unhealthy snack foods.

High intake of trans fats has been linked to insulin resistance, certain cancers, inflammation, and an increase in belly fat. In order to maintain good health, it is important to avoid processed foods which are often laden with trans fats.

3. Alcohol in Moderation

Alcohol in moderation (1 drink for women, 1 to 2 drinks for men) appears not to cause major negative effects on our health. Overindulging, however, can contribute to chronic diseases. Alcohol can also add excess empty calories—65 to almost 200 calories in 12 oz-- into your diet and may contribute to weight gain and an increase in belly fat, also known as the beer belly. It has been postulated that in addition to the calories from alcohol, there may even be a mechanism whereby alcohol stimulates the appetite, leading to even further weight gain. 

If you are trying to maintain your waistline, avoid drinking or overindulging in alcohol.

4. Manage Chronic Stress

Occasional stress is inevitable and may even be a positive thing.  With chronic stress however the adrenal glands release cortisol and with constant exposure, cortisol can negatively affect your health and your weight.  This weight gain is often seen in your belly area.  Prior evidence has shown a positive relationship between stress and abdominal fat.

To avoid chronic stress, make an assessment to see what is the underlying source of your stress and find ways to eliminate it.  Also, use wellness practices such as deep breathing, yoga, prayer, and meditation to help manage your stress.  Seek professional help if you are having trouble getting your stress under control.

5. Try Intermittent Fasting

Intermittent fasting is a pattern of eating in which you eat for a period of time, then stop eating or fast for another period.  There are various methods of intermittent fasting such as the 16:8 method where you eat during an 8-hour window and fast for 16 hours.  Another method includes the 5:2 method where you eat normally for 5 days then fast or decrease your caloric intake to 500 for women and 600 for men on two non-consecutive days. Studies have shown that this way of eating allows your body easier access to fat stores and can be effective in weight and fat loss. 

Since intermittent fasting can be dangerous with certain medical conditions or when taking certain medications, get clearance from your physician before proceeding.

6. Steer Clear of Sugary Foods

Excess intake of sugar is harmful to your health as sugar is known to contribute to various chronic diseases. When consumed in high amounts, sugar, and sugar-sweetened beverages have been shown to contribute to an increase in abdominal fat and weight gain.  People often mistakenly think that the sugar in foods such as honey and molasses is harmless, but these foods can also contribute to weight gain and increased body fat and therefore should be consumed in a limited fashion.

7. Add Cardio To Your Routine

Aerobic exercise is one of the most effective ways to slim down your waistline as well as improve your overall fitness. Researchers found that compared to resistance training, aerobic exercise was better at blasting belly fat. The current recommendation is 75 minutes of high-intensity or 150 minutes of moderate-intensity exercise per week.

To learn tips to keep you exercising consistently, check out this article. Get clearance from your physician prior to starting a new exercise program.

8. Avoid Empty Calories

Sodas, fruit juices, and chips provide empty calories with little in the way of nutrients.  These empty calories lead to overall weight gain and an increase in belly fat. They have also been implicated in several chronic diseases. Instead of sugary drinks, consider water, tea, seltzer, or fruit-infused water.  In the case of chips or other processed snacks, substitute with vegetables such as celery, carrots, or cucumber. A piece of fruit may also be a substitute.

9. Get Enough Sleep

Adequate sleep is important for overall health.  Poor sleep contributes to various chronic diseases including diabetes, pre-diabetes, weight gain, and even cardiovascular disease. Recent research confirms that people who experience poor sleep have a higher risk of unhealthy belly fat. The current recommendation for sleep is 7-9 hours of sleep per night of restorative sleep—both too little and too much can negatively impact your health. 

If poor sleep is an issue for you, a few simple strategies can help you get the sleep you need.  First, avoid caffeinated beverages after 2 pm. Also, establish a sleep routine and ritual, keep your room cool and dark, avoid using electronic devices before bed, and avoid eating heavily at night.

10. Add High-Intensity Interval Training

High-Intensity Interval Training or HIIT is a form of cardio exercise that involves alternating short bursts of intense exercise (usually from 20 to 90 seconds) with less intense recovery periods.  One attraction to this form of workout is that participants can often gain great benefits with a much shorter duration of exercise. One study found that participants who participated in HIIT for 12 weeks had a significant reduction in abdominal fat compared to those who engaged in moderate-intensity continuous training. As with the start of any exercise program, get clearance from your physician prior to starting.

11. Get a Helping of Pomegranates

Plant polyphenols have been shown to have a significant effect on our health.  In a double-blinded placebo-controlled trial, researchers tested a dietary supplement that contained pomegranate extract and found that the consumption of pomegranate extracts for eight weeks resulted in a significant reduction in waist circumference.

12. Consider Apple Cider Vinegar

Acetic acid, the main ingredient in apple cider vinegar (ACV) is believed to have a host of health benefits including the reduction of belly fat. One study showed that participants who consumed ACV were found to have a reduction in body weight, BMI, belly fat, and waist circumference when compared with the placebo group. Often when ACV is used, it is recommended you choose the brand that contains ‘the mother’ (the culture of beneficial bacteria that transforms apple cider into vinegar).  (Check out my favorite brand)

Something to note is that ACV is not benign and may cause erosion of the teeth’ enamel or exacerbate digestive issues.  Recommendations include getting clearance from your doctor before trying, and using a straw to protect your teeth.

Conclusion

Belly fat is not just unattractive, it can be dangerous to your health.  Implementing simple strategies can help you manage your overall weight and decrease belly fat. Losing belly fat cannot be done piecemeal and takes a consistent, holistic, evidence-based approach.  Research has shown that the strategies above have shown to be effective.  To learn more about how to age backward, check out this article.

Dr. Diane Thompson, MD is board-certified in Physical Medicine and Rehabilitation with a subspecialty in Brain Injury Medicine. She is also board-certified in Lifestyle Medicine and Age Management Medicine and a certified health coach who helps women over 50 use Lifestyle Medicine and longevity science to reverse and help control chronic diseases and age healthfully. She is the author of this Amazon bestseller.

Disclosure:  The information presented is for educational purposes and is not meant for diagnosis or treatment. No physician-patient relationship is intended. Discuss with your physician prior to making any changes to your health. Some of the links in this blog may be affiliate links, which are of no additional cost to you and allow me to keep the content free. These are products I’ve personally used.

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