How to Lose Belly Fat Fast: Science-Backed Methods?

08/19/2025

Let’s put a spotlight on tips that can help you target the belly that are scientifically proven:

Take a step back from binge drinking.

Enjoying a few drinks over the weekend or on a special occasion is considered harmless. Consuming alcohol in moderation may have a wide range of health benefits, but when you go beyond the recommended limit, it invites a wide range of complications, including belly fat. A plethora of studies found that taking alcohol daily in large amounts can be detrimental to health and may contribute to belly fat aggressively. 

A study conducted in 2023 revealed a potential connection between alcohol consumption and an enhanced risk of developing excess fat in the belly. Therefore, cutting back on alcohol can significantly reduce your overall risk of stumbling upon unwanted belly fat.

Taking a step back from alcohol doesn’t mean avoiding it completely; reducing the number of drinks you take in a day will result in whopping health benefits. The daily recommended limit, as per the CDC, is two drinks or fewer per day for men and one drink for women. 

Make protein your best friend.

Weight management without protein is like being on a battleground without an army. Protein is regarded as an essential nutrient in weight management. Taking protein daily in high amounts releases the fullness hormone, which, as a result, suppresses your appetite and encourages fullness.

Another benefit of consuming protein is that it elevates metabolic rate and helps you preserve muscle mass while on a weight loss journey. Many studies have found that people who eat more protein generally have less abdominal fat compared to those who follow a protein-restricted diet. 

In order to increase your protein intake, consider including the following protein-rich items: 

• Meat

• Fish

• Eggs

• Whey protein

• Beans 

In addition to the above, before you include any protein supplement in your diet, make sure to consult your healthcare provider. The doctor will conduct a thorough health check to determine your safety. 

Say goodbye to stress levels.

Living in this AI-driven era has streamlined many aspects of life. However, the rising competition has significantly increased stress levels. The constant pressure to stand out and establish your unique identity has undoubtedly led to increased stress levels. Therefore, controlling your stress levels is essential to keep your overall health in check.

It might be flabbergasting, but stress can grow your belly fat by triggering the adrenal glands to produce more cortisol in the body. Having high levels of cortisol does nothing good for your health, but increases appetite and contributes to abdominal fat storage.

Women living with a large waist tend to produce more cortisol whenever under stress, which is a red flag for belly fat. In order to reduce your stress and manage belly fat, try engaging in physical activity and practicing mindfulness.

Give a thumbs down to sugary foods.

Most added fructose is obtained from sugar, which plays an imperative role in inviting a wide range of chronic diseases when consumed excessively. If consumed excessively, it augments your risk of developing the following chronic conditions: type 2 diabetes, heart disease, fatty liver disease, etc. Research has shown a potential link between high sugar intake and elevated abdominal fat.                              

Refined sugar is not the only culprit that leads to belly fat gain. Consuming natural sugars such as real honey can also lead to unwanted weight gain; hence, they should be consumed in moderation.

Incorporate aerobic exercise into your routine.

Engaging in physical activity is not only effective for weight management but also reduces your risk of a wide range of health conditions. Getting enough exercise daily burns calories and assists in managing belly fat. Results are inconclusive on whether moderate or high intensity exercise is more effective.

An older study reveals that postmenopausal women who participated in aerobic exercise for 300 minutes per week lost more fat from all areas compared to those who just exercised for only 150 minutes per week. No significant variations were observed in visceral belly fat in both groups.  

Reduce your sugar-sweetened beverages.

The first thing you do when you head out in scorching hot summer is get yourself a chilled beverage. You open the can and start sipping on it without checking the label. Most beverages you find in convenience stores are rich in added sugars like fructose, which is a key factor in increasing belly fat. Research conducted on people with type 2 diabetes found that consuming sugar-sweetened beverages increases belly fat. In addition to this, the gut-brain axis system doesn’t identify the liquid calories the same way it does solid ones. Therefore, you tend to consume more calories through sugary sweetened beverages. If you are serious about cutting back on belly fat, ditch the following sugar-sweetened beverages:

• Soda

• Sweet tea

• Punch

• Alcohol mixes with sugar 

Don’t underestimate the power of restful sleep.

Sleep functions as fuel for your body. Whenever you sleep, the body and brain recharge themselves for upcoming challenges and work. Neglecting sleep puts an extra strain on your brain and body, increasing your risk of a broad range of complications in the long term. Therefore, make sure to get 7 to 8 hours of restful sleep daily to keep yourself healthy and fit.

Several studies uncovered that not getting enough sleep increases your chances of obesity and increased belly fat. 

If you live with a condition known as sleep apnea, where your breathing pauses intermittently while sleeping, it can increase your visceral fat.

Final words:

Living with belly fat can be irksome and increases your risk of developing a broad range of health issues. There is no one way to lose belly fat; following a holistic approach can be a game-changer. Before you get on any weight loss plan, discussing it with your medic can be beneficial. The healthcare provider will help you curate a plan that meets your personal needs and allows you to lose belly fat. Reducing your belly fat levels prevents you from stumbling upon unwanted health conditions.

​​FAQs: 

1. What is the only science-backed way to lose belly fat? 

Belly fat puts you at an increased risk of developing a broad conditions, including heart disease. In order to keep your health in check and reduce your overall risk of coming across serious conditions, abide by the following science-backed tips to lose belly fat: 

• Eat soluble fiber in large amounts

• Stay away from foods containing trans fats

• Take a step away from binge drinking

• Eat a diet rich in protein

• Cut back on sugary foods

• Do aerobic exercises daily

2. What burns the most belly fat? 

If you wish to manage belly fat effectively and quickly, following a holistic approach is the only way, which includes strength training, a balanced diet, and regular cardio exercise.

3. How can I reduce my tummy in 7 days?

There is no magic pill available to reduce tummy in 7 days. Losing belly fat or tummy requires unwavering determination and dedication. You won’t lose the belly fat in one day, but sticking to a strict regimen will definitely help you manage it gradually over time.

4. What are 5 foods that burn belly fat?

If you are on the hunt for fat-fighting or fat-burning food, try including the following food items in your diet, along with daily exercise, to see staggering results:

• Greek yogurt

• Cinnamon

• Quiona

• Hot peppers

• Grapefruit

• Watermelon

• Pears and apples