Effective Ways to Lose Hanging Belly Fat for Good

Co-authored by Laura Flinn

Last Updated: October 8, 2021 References

Millions of people have a bit of extra fat on their bellies, so you’re not alone at all if you’re trying to get rid of yours. You may have heard about specific diets, exercises, or supplements that can trim belly fat, but unfortunately, none of these work very well.^{[1]
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Research source} The good news is that you can still lose your belly fat—you just have to do it in a healthy, sustained way. Luckily, according to the Larner College of Medicine, this slower form of weight loss is better for you anyway, and it should lower your overall risk for a variety of diseases and conditions.^{[2]
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Method 1

Method 1 of 3:

Diet and Nutrition

1
Build a plant-based diet plan. Nutrition plays the biggest role in reducing your weight size. Limit your sugar and simple carbs and eat a variety of fresh vegetables and fruits, at least 25g of fiber a day, and healthy fats. If you eat meat, stick with lean types like white-meat poultry or fish.^{[3]
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Expert Source

Laura Flinn
NASM Certified Personal Trainer
Expert Interview. 18 November 2019.}
- Also avoid fried, processed, or pre-packaged foods as much as possible. These are high in calories, fat, and salt, which won’t help you lose weight.
- The Mediterranean diet is one of the healthiest diet plans in the world, and doctors often recommend it for people trying to lose weight. Give this plan a try to see if it helps you.^{[4]
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  Research source}
2
Reduce your portion sizes. Healthy eating also includes controlling the amount that you eat. To successfully lose weight, reduce your overall calorie intake.^{[5]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Track your calories and reduce your portion sizes so you don't overeat.
- The exact number of calories you need in a day depends on your size and varies for different people. It’s best to ask your doctor what the ideal calorie intake is for you.^{[6]
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- If you’re feeling full, then your body is telling you that you’ve had enough.
- If you’re eating at a restaurant and starting to feel full, don’t force yourself to keep eating. Take your meal home for later to avoid overeating.
- There are lots of apps and websites that can help you keep track of your calories. Check the app store for some of the options.
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3
Eat the vegetables in your meal first. This might sound a little weird, but it’s a habit that could help you lose weight. Vegetables are full of fiber, and fiber helps fill you up. Eating the vegetables first can help you feel full faster so you won’t eat too much. Try it out to control your portion sizes.^{[7]
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4
Cut down on carbs instead of fat. It’s logical to think that following a low-fat diet is best for trimming your waistline, but research actually shows that cutting out carbs is more important. Cutting fat helps you lose weight, but you’ll also lose some muscle. This is bad, because having more muscle helps you burn calories. Cut down on carbs to lose fat without sacrificing any muscle tone.^{[8]
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Trustworthy Source
Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source}
- High-carb foods include bread, pasta, legumes, and some fruits and vegetables. However, the carbs in fruits and vegetables are complex and naturally-occurring, which are better for you than simple or enriched carbs.^{[9]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
5
Drink alcohol in moderation. You've probably heard of a "beer belly" before. Despite the rumors, drinking alcohol technically doesn't lead to more belly fat by itself. However, alcohol contains a lot of calories, which contributes to your overall body fat levels. Keep your calorie count low by staying in the recommended 1-2 drinks per day range. This helps you avoid building excess body fat.^{[10]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- You could also switch to low-calorie light beer to keep your calorie intake under control.^{[11]
  X
  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
6
Avoid sugary foods and drinks. Sugar is a big contributor to body fat, especially the visceral fat that causes your belly to push out. It also raises the number of calories you’re eating and causes weight-gain. Overall, it’s best to eat and drink as little processed sugar as possible.^{[12]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- For overall health, doctors recommend that women should have no more than 25 g of sugar per day and men should have no more than 36 g.^{[13]
  X
  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source}
- You might think of desserts when you think of sugar, but a lot of foods have added sugars and you might not even realize it. Get into the habit of checking nutrition labels before you buy food and avoid high-sugar items.

Method 2

Method 2 of 3:

Physical Activity

1
Burn calories with aerobic exercises. Aerobic exercises like running, swimming, walking, or cycling get your heart rate up and reduce your overall body fat. These are important, calorie-burning activities for a weight-loss program.^{[14]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} Try to get at least 150 minutes of aerobic activity every week. You can break this up throughout the week and get some exercise every day.^{[15]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- You don’t have to do intense workouts. Walking is a great aerobic exercise!
- Most of your daily activities like walking up the stairs, cleaning, or working in the garden also count as aerobic exercise.
- If you do more vigorous workouts, like running or sprinting, you can get away with only 75 minutes of exercise per week.
2
Build muscle so you burn more calories while you’re resting. While you might think cardio activities are the best way to lose weight, strength-training is also important. People with a higher muscle mass burn more calories throughout the day, even when they’re resting, so building some muscle is a great way to support your weight-loss program.^{[16]
X
Trustworthy Source
Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source} Try to include some strength training at least 2 days a week to build muscle and toning.^{[17]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Remember that fat is dense and heavy, so you might weigh the same when you check your scale.^{[18]
  X
  Research source} However, you can still get rid of your belly fat without actually losing weight.
3
Focus on full-body workouts instead of just sit-ups or ab workouts. A lot of people think that doing a ton of sit-ups will get rid of their belly fat, but unfortunately, this won’t work. While sit-ups and other ab workouts are great for strengthening your abdominal muscles, these exercises won’t actually burn belly fat. Incorporate them into your exercise routine, but also focus on reducing your overall body fat for the best results.^{[19]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- While you can't target specific areas for fat loss, you can burn fat overall through a combination of clean eating, cardio, and resistance exercises. Core exercises will help tone and strengthen your belly, but they won't necessarily burn fat in this area.^{[20]
  X
  Expert Source
  
  Laura Flinn
  NASM Certified Personal Trainer
  Expert Interview. 18 November 2019.}
4
Fidget more while you’re sitting down. While your teachers in school may have told you to stop fidgeting, this can actually help reduce your body fat! Activities like tapping your feet or moving your arms while you’re sitting count as physical activity, and they can burn calories even when you’re not exercising. If you can, try moving around a little more while you’re sitting to get rid of extra body fat.^{[21]
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- Also try to get up and move around every hour or so while you’re sitting. Prolonged sitting is bad for your back and could cause weight-gain.
5
Get involved with active hobbies. An easy and fun way to get more physical activity in your life is getting some new hobbies. Instead of relaxing by watching TV or reading, try joining a local club or sports team. This way, you can get some extra exercise while you’re out having fun.^{[22]
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- You’re also more likely to follow your diet and exercise regimen if you spend time with other healthy people, so making new friends could help support your health goals.^{[23]
  X
  Trustworthy Source
  Johns Hopkins Medicine
  Official resource database of the world-leading Johns Hopkins Hospital
  Go to source}

Method 3

Method 3 of 3:

Lifestyle Changes

1
Get enough sleep at night. Sleep deprivation can have a big effect on your waistline. People who regularly sleep less than 5 hours a night tend to have significantly more body fat than people who sleep more.^{[24]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} Do your best to get the recommended 7-8 hours of sleep every night.
- However, sleeping too much can also lead to more body fat. People who regularly sleep for longer than 8 hours a night tend to have more fat as well.^{[25]
  X
  Trustworthy Source
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}
- If you have trouble falling asleep at night, try developing a relaxing nighttime routine. Turn off the TV and your computer, and do something relaxing instead like reading a book.
2
Reduce stress to avoid building belly fat. Stress releases a hormone called cortisol, which can stimulate fat buildup. If you regularly feel stressed-out, then taking some steps to relax will benefit your physical and mental health.^{[26]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Relaxation exercises like meditation, deep breathing, and yoga can all be great ways to cut down on your stress.
- If you have trouble reducing your stress, don’t hesitate to speak with a therapist or counselor for help.
- Accept your body. You will be less stressed about losing weight if you just accept the way your body looks. Be kind to yourself.
3
Quit smoking or don’t start in the first place. You’ve probably heard of all the other health problems that smoking can cause. Add increased belly fat to that list. Smoking can make your body store more fat in your belly area. It’s best to quit as soon as possible, or better yet, don’t start at all.^{[27]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
4
Avoid pills or supplements that claim to trim belly fat. There are tons of products on the market claiming to burn fat and tone up a flabby stomach. This is probably tempting for you. Unfortunately, none of these products are proven to work, and are probably just a waste of money. It’s best to adjust your diet and lifestyle instead of relying on supplements.^{[28]
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Expert Q&A
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Question

How can I shrink my stomach without exercising?

Laura Flinn
NASM Certified Personal Trainer
Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.

Laura Flinn

NASM Certified Personal Trainer

Expert Answer

Support wikiHow by unlocking this expert answer.

If you want to shrink your stomach, you have to follow a balanced and nutritious diet. Eat lots of fresh fruits and vegetables, at least 25g of fiber daily, lean protein, and healthy fats such as avocados, nuts, and olive oil. Limit your sugar and simple carbs, as well.

Warnings

Avoid crash or extreme diets. These can be dangerous, and most people regain the weight they loss when they go back to eating normally. Slow, steady weight-loss is much healthier.

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