5 Science-Backed Ways to Lose Belly Fat Fast

Belly fat is more than just a nuisance that makes your clothes feel tight. It's seriously harmful. This type of "visceral fat" is a major risk factor for type 2 diabetes and heart disease.

1. Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show this type of fiber promotes weight loss by helping you feel full.

2. Avoid Trans Fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.

3. Don't Drink Too Much Alcohol

Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat.

4. Eat a High Protein Diet

Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.

5. Reduce Stress Levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.