15 Effective Tips to Lose Belly Fat Naturally At Home


Medically reviewed by

Dr. Vikas Kumar Sharma

General Health

6 min read


It's not only a bother when you’re clothing feels snug because of belly fat. 

It's quite harmful to your health. Visceral fat, a particular form of abdominal fat, significantly contributes to the risk of type 2 diabetes, heart disease, and other illnesses. 

There are a few ways to eliminate extra abdominal fat, even though reducing fat from this area might be challenging. If you are wondering how to reduce belly fat? This article mentions some effective ways you can try.  

Key Takeaways

  • Belly fat contributes to increased risk of various health conditions
  • The right diet and exercise are the first steps to reducing belly fat
  • ​Altering your behaviour, like sleeping on time and reducing stress, helps to reduce belly fat​​

1. Take in lots of soluble fibre

As food travels through your digestive tract, soluble fibre absorbs water and gels to help slow it down. This form of fibre aids in weight reduction by making you feel full, which causes you to eat less naturally. It could also lessen the calories your body takes in from food. Additionally, soluble fibre can aid in the battle against abdominal obesity. In a 5-year observational study of over 1,100 people, it was discovered that for every 10-gram increase in soluble fibre consumption, belly fat accumulation decreased by 3.7%. [1] Learn how to reduce belly fat by consuming high-fibre meals.

Try to eat high-fibre meals daily. Among the best sources of soluble fibre which help in burning belly fat is: 

  • Flax seeds 
  • Shirataki noodles 
  • Brussels sprouts 
  • Avocados 
  • Legumes 
  • Blackberries
Additional Read: Best Diet Plan for Weight Loss

2. Eat a diet rich in protein

​For controlling weight, protein is a crucial food. Increased gut hormone Peptide YY (PYY), which reduces hunger and promotes fullness, results from a high-protein diet. Additionally, protein increases metabolic rate and aids muscle retention during weight reduction. Numerous observational studies reveal that those who often consume more protein have less belly fat than those who consume less protein. [2] When answering how to reduce belly fat, a protein-rich diet is the best diet to reduce belly fat. ​

Ensure that each meal includes a quality protein source, which in turn helps in belly fat loss such as: 

  • Meat 
  • Fish 
  • Eggs 
  • Dairy 
  • Whey protein 
  • Beans
Additional Read: Weight Loss Meal for Women Reduce Belly Fat

3. Consider trying intermittent fasting

Clinical research has shown that intermittent fasting effectively lowers your body mass index and reduces your waist and hip circumference. [3] Intermittent fasting is one of the excellent diet ways to reduce belly fat and aids in overall weight loss.

4. Consume green tea

There are many advantages to drinking green tea. It is an antioxidant and has several fat-burning qualities. The anti-inflammatory effects of caffeine and antioxidants like epigallocatechin gallate (EGCG) are well known. Additionally, EGCG is crucial for the prevention of illness. Green tea is one of the best drinks for weight loss.

Additional Read: Weight Loss Smoothie Recipes

5. Consume fatty fish once a week

They are abundant in omega-3 fatty acids, which guard against illness, and high-quality protein in fish. These omega-3 fats may also aid in the reduction of visceral fat, according to some research. [4] Fish oil supplements have been shown to considerably decrease liver and abdominal fat in adults and children with fatty liver disease. However, it is important to consult with a general physician while starting any diet.

Each week, try to eat two to three portions of fatty fish. Suitable options include:

  • Salmon 
  • Herring 
  • Sardines 
  • Mackerel 
  • Anchovies

6. Eat no trans fats

Trans fats may be present in packaged meals and unhealthy items like frozen pizza and french fries. Scientific studies have proved trans fats affect body fat, providing the pear and apple form with a bigger waist. [5] Reducing trans fat in your diet can help reduce belly fat. 

7. Don't consume sugary beverages

The same danger of belly fat growth applies to excessive drinking of soda and sweetened drinks because of their extra calories. Drink water, unsweetened iced tea, or sparkling water in place of sugary beverages to help decrease extra belly fat.

8. Bring Down Your Stress Levels

Cortisol, a stress hormone, is produced by the adrenal glands in response to stress. According to a study, high cortisol levels have been shown to enhance hunger and the accumulation of belly fat. [6] Stress-relieving techniques like yoga and meditation can be quite useful. Therefore, you can turn to straightforward and uncomplicated yoga asanas when unsure how to reduce belly fat.

9. Keep away from foods high in sugar

High sugar intake is associated with increased belly fat. As a result, it is important to remember to steer clear of sugary foods. ​Alternatively, you can use sources like honey to satiate your sugar cravings

10. Take up aerobic exercise 

Aerobic workouts, often known as cardio, are the next weight loss advice. A person’s general health can be improved using these workouts. It must be noted that the frequency and length of this workout program are crucial while attempting to lose belly fat.

Yoga for belly fat loss is also a great choice. It is advantageous for your general well-being and can assist you in building muscle, increasing flexibility, reducing stress, and toning your body. Try yoga if you’re trying to lose those extra inches.

11. Cut back on carbs

Reduce belly fat by eating fewer carbs. One should swap out processed carbohydrates for wholesome sources of this nutrition, such as legumes, vegetables, and whole grains.

How to Reduce Belly Fat -illust - 5

12. Convert to coconut oil

One choice of acceptable fats is coconut oil, which is thought to be beneficial. Studies show that coconut oil’s medium-chain lipids might increase metabolism and decrease it. [7] Coconut oil also lessens the amount of fat accumulated because of consuming plenty of calories.

13. Spend enough time sleeping

A substantial risk of weight gain is associated with sleep deprivation. Not getting enough sleep causes people to accumulate additional weight, particularly belly fat. So, if your concern is “how to decrease belly fat” and you want to enhance your general health, obtaining adequate sleep should be a top priority.

14. Alter your behaviour and use a variety of strategies

One of the things on this list won’t be enough to make a significant difference. Combine several techniques that have been proven successful if you want good outcomes. It’s interesting to note that many of these techniques fall under the umbrella of a healthy lifestyle and diet. You must make long-term lifestyle changes to lose belly fat and also reduce face fat and keep it off.

15. Monitor your diet and exercise

The secret to losing weight and belly fat is consuming fewer calories than your body requires to maintain weight. You may track your calorie consumption by keeping a food diary, using an app, or going online. It has been demonstrated that using this method would help you lose weight.

Food-tracking programs may also show your protein, carbohydrates, fibre, and micronutrient consumption. You may also record your physical activity and exercise on several of them.

​There are no quick fixes to lose belly fat. Losing weight always requires some work, dedication, and persistence on your part. Consult with a general physician while starting any diet or exercise regimen. You will undoubtedly lose the extra weight around your waist if you successfully implement some or all the lifestyle changes and strategies covered in this article.

Doctors' consultation is a must to do to improve your overall health regarding weight loss. To simplify this process, you can now get an online doctor's consultation from the comfort of your home. Head over to Bajaj Finserv Health to read more such articles.

Published on 24 Nov 2022Last updated on 13 Apr 2023
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8683964/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257626/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4283167/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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