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6 Simple Ways to Lose Belly Fat, Based on Science

Written by Kris Gunnars, BSc on March 17, 2020 — Medically reviewed by Atli Arnarson BSc, PhD

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Losing abdominal fat, or belly fat, is a common weight loss goal. Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease (1  ). For this reason, losing this fat can have significant benefits for your health and well-being. You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (2). Certain weight loss strategies can target the fat in the belly area more than other areas of the body. Here are 6 evidence-based ways to lose belly fat.

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Photography by Aya Brackett

1. Avoid sugar and sugar-sweetened drinks

How to Lose Weight Fast: 3 Simple Steps, Based on Science 

Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health (3  ). Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver (6). Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (4  , 5). A DV ERTISEMENT

Some believe that this is the main process behind sugar’s harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems (7  ). Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (8  , 9  ). A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages (10).

10 Morning Habits That Help You Lose Weight 

Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks. Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.

2. Eat more protein

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Protein may be the most important macronutrient for weight loss. Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day (11  , 12  , 13  , 14  ). If weight loss is your goal, adding protein may be the single most effective change you can make to your diet. Not only can protein help you to lose weight, but it may also help you to avoid regaining weight (15  ).

29 Healthy Snacks That Can Help You Lose Weight 

Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat (16). Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women (17  ). This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat. Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. Therefore, this may be a good range to try. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet. When following a vegetarian or vegan diet, check out this article on how to increase your protein intake. If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein — is a healthy and convenient way to boost your total intake. You can find plenty of protein powder options online.

Summary Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way

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to lose weight. Several studies suggest that protein is particularly effective against abdominal fat.

How Intermittent Fasting Can Help You Lose Weight 

3. Eat fewer carbohydrates Eating fewer carbs is a very effective way to lose fat. This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight (18  ). More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low fat diets (19  , 20, 21). This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted. Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days. Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver (22  , 23  ).

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This means that some of the fat lost on a low carb diet is harmful abdominal fat. Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high. If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fats as its main fuel and appetite is reduced.

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Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics (24).

Summary Studies have shown that cutting carbs is particularly effective at getting rid of the fat in the belly area, around the organs, and in the liver.

4. Eat fiber-rich foods Dietary fiber is mostly indigestible plant matter. Eating plenty of fiber can help with weight loss. However, the type of fiber is important. It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut (25  ). This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (26  ). One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months (27  ). One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity (28  ). This implies that soluble fiber may be particularly effective at reducing harmful belly fat. The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.

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You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss (29  , 30  ). It’s important to talk to your healthcare provider before introducing this or any supplement to your dietary regimen.

Summary There’s some evidence that soluble dietary fiber can lead to reduced amounts of belly fat. This should cause major improvements in metabolic health and reduce the risk of certain diseases.

5. Exercise regularly

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Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease. Helping to reduce abdominal fat is among the amazing health benefits of exercise. This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible. In one study, 6 weeks of training just the abdominal muscles had no measurable  effect on waist circumference or the amount of fat in Discover the abdominal cavity Health Conditions Plan (31 ). Connect

Weight training and cardiovascular exercise will reduce fat across the body. Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat (32  , 33  ). Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (34  ). A DV ERTISEMENT

Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat (35  ).

Summary Exercise can be very effective for reducing abdominal fat and providing many other health benefits.

6. Track your food intake Most people know that what you eat is important, but many don’t know specifically what they’re eating. A person might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake. Tracking food intake doesn’t mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change. Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs. Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you’re eating.

The bottom line Abdominal fat, or belly fat, is linked to an increased risk of certain diseases.

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Most people can reduce their abdominal fat through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly. For more tips on weight loss, read about 26 evidence-based weight loss strategies here.

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Last medically reviewed on March 17, 2020

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Can Eating Oatmeal Make You Gain Weight?

Written by Katey Davidson, MScFN, RD, CPT on July 22, 2021 — Medically reviewed by Amy Richter, RD

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Effects on weight

Promoting weight gain

Tips for healthy oatmeal

Bottom line Oatmeal is a classic and nutritious meal. It’s usually made with instant, rolled, or steel cut oats, plus other ingredients like milk, water, brown sugar, or fruit. That said, some versions of oatmeal are healthier than others. Whereas instant oatmeal with a lot of sugar may lead to weight gain, homemade versions sweetened only with fruit may promote weight loss.

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No matter your weight goals, you can make small changes to your oatmeal to help you either gain or lose weight. This article explains whether oatmeal can make you gain weight and provides easy tips to make your oatmeal healthier. How to Lose Weight Fast: 3 Simple Steps, Based on Science 

Nadine Greeff/Stocksy United

Does oatmeal cause weight loss or weight gain?

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Oatmeal’s effects on your weight largely depend on how it’s prepared. While oatmeal with a lot of high calorie add-ons like peanut butter or chocolate chips may promote weight gain, oatmeal made with water, fruit, and minimal sugar is an excellent meal for those trying to lose weight. That’s because it’s packed with fiber and numerous nutrients, such as magnesium, vitamin B1, and iron. Depending on the ingredients used, it may also be a great source of protein (1  ). In particular, oats are high in beta glucan, a type of fiber that promotes fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may help prevent overeating (2  , 3  , 4  ).

10 Morning Habits That Help You Lose Weight 

Furthermore, oatmeal contains complex carbs that help stabilize your blood sugar levels and ward off hunger (2  , 4  ).

Making oatmeal for weight loss It’s best to prepare your own oatmeal using rolled or steel cut oats, which are less processed, higher in fiber, and lower in sugar than instant varieties. Just 1/2 cup (40 grams) of dry rolled oats contains 150 calories, 5 grams of protein, and 4 grams of fiber (5  ). If you prefer instant packets, select unflavored, plain products to control how much sugar you add. You can then add other delicious, low calorie spices, such as cinnamon, vanilla, and apple pie spice. Limiting the amount of sugar keeps the calorie content low and helps prevent a rapid spike and drop in blood sugar that may lead to feelings of low energy and hunger shortly after your meal (6  ). A DV ERTISEMENT

Make your oatmeal with water and sweeten it with fresh or frozen fruit to add nutrients and fiber. For extra protein, opt for milk instead of water or try a scoop of protein powder.

SUMMARY Oatmeal’s effects on your weight largely depend on its calorie content. For a weight loss version, stick with low calorie ingredients like fruit, spices, and protein powder. 29 Healthy Snacks That Can Help You Lose Weight 

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Oatmeal for weight gain Oatmeal is also a great meal for weight gain since you can easily add extra calories. First, choose rolled oats, steel cut oats, or unflavored instant oatmeal. This way, you can add healthy, high calorie ingredients while limiting added sugar. Then, choose milk instead of water for extra calories and protein, followed by nutritious, caloriedense toppings like: almonds

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walnuts flaxseed hemp hearts dried fruit like dates or apricots natural peanut butter honey Finally, top your oatmeal with fresh or frozen fruit for a dash of sweetness and nutrition.

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These nutritious, calorie-dense ingredients increase your total daily calorie intake, helping you achieve a calorie surplus for weight gain (7  ).

What about instant packets? Even when trying to gain weight, it’s still best to avoid sweetened instant oatmeal. That’s because these products are generally high in sugar and low in fiber. For example, one packet of flavored instant oatmeal contains around 13 grams of added sugar. Since the average serving is two packets, this can add up to over 26 grams of sugar in a single meal (8  ). Eating too much sugar is not only linked to weight gain but also conditions like heart disease and diabetes (9  , 10  , 11  ).

SUMMARY To boost your oatmeal’s calorie content while keeping it nutritious, choose toppings like nuts, seeds, dried fruit, natural nut butters, honey, and milk.

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General tips to make healthier oatmeal If you’re looking to make your oatmeal more nutritious, here are some helpful tips (12  , 13  ): Avoid presweetened instant oatmeal. Instead, choose unsweetened instant oats, rolled oats, or steel cut oats. Use spices for flavor. Spices like cinnamon, nutmeg, and vanilla add a punch of flavor without extra calories. Watch your portion sizes. Larger servings of oatmeal mean more calories, while smaller servings mean fewer. To know how many calories you’re getting, read the nutrition label of each ingredient and measure your portions using either a measuring cup or kitchen scale.

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Add more protein. This macronutrient helps you stay full and promotes muscle growth after a workout. Options include protein powder, milk, Greek yogurt, and natural peanut or almond butter. Add fresh or frozen fruit. Fruits like oranges, peaches, and blueberries add sweetness, nutrients, and fiber. You may also wish to try puréed fruit, such as puréed strawberries, for a burst of flavor.

SUMMARY Adding protein, topping with fruit, and using whole oats are great ways to make your oatmeal more nutritious without compromising flavor.

The bottom line Oatmeal is a great breakfast whether you’re trying to gain or lose weight. Regardless of your health goals, select unsweetened instant oatmeal or make it yourself using rolled or steel cut oats. For weight loss, opt for low calorie, nutritious ingredients like spices, fresh or frozen fruit, and protein powder. If you’re trying to gain weight, choose high calorie ingredients like milk, nuts, peanut butter, honey, and fresh or frozen fruit. By making small adjustments to your oatmeal, you can enjoy a nutritious meal while reaching your health goals.

Just one thing Instead of adding brown sugar to your oatmeal, try cinnamon or apple pie spice for a low sugar option that still packs a lot of flavor.

Last medically reviewed on July 22, 2021

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