Belly Fat Buster: 18 Ways to Lose Belly Fat That Actually Work

Eat plenty of soluble fiber
  1. Fruits
  2. Vegetables
  3. Pules
  4. oatmeal (Jai in Hindi)
  5. Barley (Jau in Hindi)

Avoid foods that contain trans fats
  1. Deep-fried foods (French fries, fried chicken, and doughnuts)
  2. Packaged snacks (such as potato chips, crackers, and microwave popcorn)
  3. Baked goods (pastries, cookies, cakes, and muffins)
  4. Frozen pizzas
  5. Non-dairy creamers
  6. Refrigerated dough (biscuits, crescent rolls)
  7. Fast food items (burgers, fried chicken sandwiches, and chicken nuggets)

Moderate your alcohol intake:
  1. Excess alcohol intake has been associated with increased belly fat. If you’re trying to lose weight, consider drinking alcohol in moderation or abstaining completely.

Eat a high-protein diet:
  1. lean meat
  2. fish
  3. eggs
  4. dairy
  5. whey protein
  6. beans

High-protein foods, such as fish, lean meat, and beans, may be beneficial if you’re trying to decrease belly fat.

Reduce your stress levels;
  1. To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or 
  2. meditation can be effective.
  3. Getting outside
  4. Exercise & Movement
  5. Good Sleep
  6. Communication
Don’t eat a lot of sugary foods:
  • Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
Do aerobic exercise (cardio):
  1. Running/jogging
  2. Cycling
  3. Swimming
  4. Jumping rope
  5. High-intensity interval training (HIIT)
  6. Stair climbing
  7. Brisk walking
  8. Dancing (aerobic dance, Zumba, etc.)
  9. Rowing
  10. Kickboxing
  11. Cross-country skiing
  12. Elliptical training
  13. Jumping jacks
  14. Burpees
  15. Box jumps
  16. Mountain climbers
  17. Step aerobics
  18. Cycling/spinning classes
  19. Cardio kickboxing
  20. Treadmill workouts (walking or running)
  21. Jump Rope
  22. Organized Sports (cricket, Football)

Cut back on carbs — especially refined carbs:
  1. White bread
  2. White rice
  3. White pasta
  4. Breakfast cereals (especially sugary ones)
  5. Pastries and baked goods (cakes, cookies, muffins, etc.)
  6. Crackers
  7. Pizza dough
  8. Pretzels
  9. Bagels
  10. Corn syrup and high-fructose corn syrup (found in many processed foods and beverages)
  11. Sugary drinks (sodas, energy drinks, fruit juices)
  12. Candy and sweets (chocolates, candies, ice cream, etc.)
  13. Sweetened yogurt
  14. Granola bars (often contain added sugars)
  15. Processed snack foods (chips, flavored popcorn, etc.)
Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.

Perform resistance training (lift weights)
  • Strength training can be an important weight loss strategy and may help reduce belly fat. 
  • Studies suggest it’s even more effective in combination with aerobic exercise.
Limit sugar-sweetened beverages:
  • soda punch 
  • sweet 
  • tea 
  • alcohol mixers containing sugar
Get plenty of restful sleep:
  • Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep is important if you’re trying to lose weight.
Track your food intake and exercise:
  • If you’re looking to lose weight, it may help to keep track of what you’re eating. 
  • Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
Eat fatty fish every week:
  • Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.
  • Aim to get 2–3 servings of fatty fish per week. Good choices include:

Limit consumption of fruit juice:
  • Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. It’s best to moderate your intake and enjoy other beverages, such as water or unsweetened iced tea.
Eat probiotic foods or take a probiotic supplement:
  • Traditional buttermilk
  • Pickles: Pickles made through the process of fermentation (not vinegar-based pickles)
  • Kimchi
  • Yogurt: Also, be on the lookout for high amounts of added sugar, even if it’s labeled “low fat” or “fat-free.”

Consider intermittent fasting:
  • One popular method involves 24-hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. 
  • One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction
Drink green tea:
  • regularly drinking green tea has been linked to weight loss. However, it’s probably not as effective on its own and is best combined with exercise.
Change your lifestyle and combine different methods;
  • Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.