Related: 4 Foods That Help Alleviate Arthritis Pain or Symptoms. Beans are loaded with soluble fiber, which eliminates inflammation in your digestive system. Having chronic inflammation can increase your weight gain.

The trick is getting the right fats. Did you know a cup of bell peppers will give you three times the amount of vitamin C recommended for your daily intake? The great news is vitamin C in citrus fruit is fantastic at fighting belly fat, according to Eat This, Not That.

So load up on these delicious veggies. Similar to bell peppers, broccoli is high in vitamin C. High in fiber and nutrients, edamame acts as a great side to any meal because it helps you feel full for a long time.

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The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease.

Please consult your healthcare provider if you have any questions or concerns. This benefit may not be covered by your plan. The information that is contained here does not guarantee benefits.

To find out if this is covered by your plan, call Member Services at Register for an account, log in, and set up future payments using auto pay. Take one or two cloves or more if you can. Chew them raw in the morning in an empty stomach. They are pungent, at first you may find it difficult to chew them raw, but with time, you will develop a habit.

Garlic is a great detoxifying agent. It helps flush out toxins that can be a hindrance to your digestive system. So, including garlic in your diet will not only help you to lose fat but also keep your digestive system in check.

Drink plenty of water. Drink a lot of water can benefit you in multiple ways. However, the universal solvent is a very effective tool to get rid of excess fat.

Water flushes out the bad toxins from your body and keeps your appetite on the run. Water is the most affordable belly fat extinguisher available in the market. All you need to do is just keep sipping water every time you feel like.

This will help you feel energised and better. Use coconut oil for cooking:. Coconut oil contains fatty acids but still it that have a positive effect on your body. The fat in coconut oil is used by your body as an energy source. Coconut oil is also thermogenic, so it helps your body burn fat.

Do not add coconut oil to the oils that you already use. You should replace your cooking oils with coconut oil. The health benefits of using coconut oil are similar to that of olive oil.

Soo all you need to do is to just cook any food using coconut oil. Eat only natural sugar. Sugar is a high-calorie food, it contributes to weight gain. So better stay away from chemical sugar and only eat sugar in its natural form such as it occurs in fruits.

Sweets, ice creams, beverages, carbonated drinks and the likes are sugar devils, it is best to stay away from them. They increase your body fat, especially around your abdomen and thighs. The RISE app can help. Losing belly fat in a week is hard, but by focusing on sleep, you can make weight loss easier.

Lower your sleep debt and sync up with your circadian rhythm to help shift the pounds and keep them off. Foods that help lose belly fat include fruits; vegetables; high-protein foods like eggs, fatty fish, and nuts; and high-fiber foods like legumes and whole grains.

Home About Us Sleep Guide Sales Teams Blog Podcast FAQ Careers Get RISE. Table of Contents. H2 Item entry. Can wrap to multiple lines for longer titles.

H3 Item entry. RISE Sleep Tracker. TRY FREE. How to Lose Belly Fat Naturally? Lowering your sleep debt and syncing up with your circadian rhythm are key to losing belly fat and keeping it off. Jeff Kahn, M. Jamie Zeitzer, PhD, Rise Science Scientific Reviewer Co-Director of the Center for Sleep and Circadian Sciences at Stanford University.

Our Editorial Standards. We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists.

We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. What You Need to Know Lose belly fat naturally by: Lowering your sleep debt: Getting enough sleep is crucial for weight loss, especially for reducing belly fat.

Staying in sync with your circadian rhythm: Disruptions in circadian rhythm, such as irregular sleep patterns or social jet lag, are associated with a higher risk of obesity and increased abdominal fat.

Summary FAQs How can I lose my belly fat in a week?

You can find several free apps or websites to track nutrient and calorie intake on this page. Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet.

Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , 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. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements.

They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.

Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method. One popular method involves 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 Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat.

The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than milligrams per day for 12 weeks Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference Though more research is needed, regularly drinking green tea has been linked to weight loss.

Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods , fat loss tends to follow as a natural side effect Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.

Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days. There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Belly fat is the most harmful fat in your body, linked to many diseases.

Here are 6 simple ways to lose belly fat that are supported by science. We all have belly fat, but having too much can harm your health. This article explains the different types of belly fat, how they affect your health…. Losing weight overall is the only way to lose any belly fat in a healthy way.

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The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.

New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 18 Effective Tips to Lose Belly Fat Backed by Science.

Medically reviewed by Adam Bernstein, MD, ScD — By Franziska Spritzler — Updated on November 30, Was this helpful? Eat plenty of soluble fiber. Avoid foods that contain trans fats. Moderate your alcohol intake. Eat a high protein diet. Reduce your stress levels. Explore our top resources.

Do aerobic exercise cardio. Cut back on carbs — especially refined carbs. Perform resistance training lift weights. Limit sugar-sweetened beverages.

Get plenty of restful sleep. Track your food intake and exercise. Eat fatty fish every week. Limit consumption of fruit juice. Eat probiotic foods or take a probiotic supplement. Consider intermittent fasting. Drink green tea. Change your lifestyle and combine different methods. Frequently asked questions.

The bottom line. How we reviewed this article: History. Nov 30, Written By Franziska Spritzler. Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both. However, there is a lack of scientific evidence to confirm that these products are safe or effective.

Meanwhile, a person can lose weight and reduce fat through proven natural methods , including changing the diet and getting specific types of exercise. This article looks at some natural ways to lose belly fat.

We also describe the factors that contribute to a buildup of fat in this area, and how this buildup can harm health. Visceral fat — also known as abdominal, stomach, or belly fat — is a potentially harmful type that surrounds organs in the abdomen.

Reducing the amount of abdominal fat can have significant health benefits for some people. Visceral fat releases hormones that can lead to type 2 diabetes , heart conditions, and other health problems.

This type of fat is less visible than subcutaneous fat, which sits just below the skin. However, a tangible increase in waist circumference can indicate can increase in visceral fat. Visceral fat is highly responsive to what a person eats. Making key dietary changes and doing the right kinds of exercise can reduce levels of this type of fat.

One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen. Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat.

Eating fewer foods that are high in calories and low in nutrition — for example, processed foods, baked goods, and french fries — is a beneficial way to create a caloric deficit and improve health. Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.

Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area. A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body. It can be easy to consume high levels of sugar in drinks without realizing it.

Check the sugar contents of beverages such as soda and sweetened tea and coffee. For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets. Refined carbohydrates are low in nutritional value but high in calories. These carbs are in white bread, refined grains, and sugary foods and drinks.

Research has also linked refined carbs to the development of abdominal fat. Try replacing refined carbohydrates with complex carbohydrates. These exist in fruits, vegetables, and whole grain foods. Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates.

Fruits and vegetables also add fiber to the diet. Research suggests that fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar. Lean protein sources include nuts, legumes, and lean meats. Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks.

At the same time, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats. Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial. Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke.

They can also lead to weight gain and are closely linked with the development of visceral fat. Read more about healthful high fat foods here. It is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises.

However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined. Making a point of increasing activity levels throughout the day helps burn calories.

Moving more can also strengthen the muscles and elevate the mood. Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles. High intensity interval training HIIT pairs bouts of intense exercise with periods of less intense activity to burn calories.

Research from suggests that HIIT may reduce body fat more effectively than other types of exercise. Because of the short periods involved, HIIT may also be a good way to ease into an exercise routine.

Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat does. Strength training can also improve bone and joint health. This is because stronger muscles are better able to support the body, which reduces strain on the bones and joints.

The Centers for Disease Control and Prevention CDC recommend doing strength training 2 days per week. Everyone has some fat around the belly, but large quantities can be harmful. People are more likely to develop large amounts of visceral fat if they have diets high in processed and sugary foods.

Meanwhile, abdominal fat naturally increases with age, especially in females.