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How To Reduce Belly Fat – 14 Natural Ways!

Ms. Ayesha Nasir

5 min read

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Wondering how to reduce belly fat? Belly fat can be extremely stubborn and usually takes the most time to burn. A bulging belly can look unpleasant and make you feel conscious. Being overweight or obese can result in many health issues. Belly fat has been linked to diseases like diabetes and heart disease. When trying to lose weight, eat food with more nutrition, low calories, and fat. Reducing fat from the belly can improve blood circulation and enhance sleep quality.

There is no shortcut for losing weight, but cutting back on unhealthy food is a step towards a healthier lifestyle. Exercising and eating right can make a substantial difference in lowering and managing weight. While some foods can contribute to weight gain, consuming certain foods may help eliminate belly fat. A well-balanced diet with a good workout routine can help lower belly fat in no time. Staying consistent can fasten the process of losing belly fat.

14 Ways To Reduce Belly Fat

An effective approach to reducing belly fat is to try a combination of a healthy diet with lifestyle adjustments that can help you burn calories and shed some extra pounds from your tummy. Following are some ways you can try to reduce belly fat naturally:

1. Exercise

Exercising and a well-balanced diet can cause a calorie deficit that can increase weight loss. Workouts that target body parts can be beneficial in cutting down fat from specific areas. The best exercises for belly fat are crunches, burpees, and planks.

2. Avoid unhealthy food

Adding healthy foods to your diet without eliminating junk food may have the opposite effect and increase your weight. Ensure that you avoid foods that are high in carbs and calories. Avoid eating fried and oily foods as they can cause weight gain. Avoid processed foods as they may contain preservatives and other ingredients that may contribute to an increase in weight.

3. Reduce sugar intake

Sugar in foods or drinks can hinder weight loss and contribute to weight gain, especially weight around the waist. Eliminate sugar and opt for healthy substitutes, such as stevia and other sweeteners, but you should take them in moderation.

4. Try chickpeas

Chickpeas are the ideal nutritious snack for a healthy diet. Chickpea is a legume that contains numerous vitamins and minerals, including iron and folate, which may benefit your body. It also reduces weight by helping you stay full longer and curb hunger. A study suggests that people who ate chickpeas are likely to fall within a normal weight range. They are high in fiber and protein, which can aid in weight loss and may shrink the waist.

5. Boil up some eggs

Eggs are a superfood rich in protein, vitamins, and omega-3 fatty acids. It is an excellent addition to your diet when trying to lose weight. Eggs can stay in your system longer, keep you full, and beat hunger pangs and cravings. It contains amino acids that may help boost metabolism and allow you to shed kilos faster. One large, boiled egg contains only 78 calories. The low-calorie content and high nutritional value make it easier to lower belly fat.

6. Add chia seeds to the mix

These tiny seeds are a powerhouse of antioxidants, fiber, and healthy fats that can increase belly fat reduction. It is also full of protein, vital to losing weight, and can target stomach fat. It may also lower hunger, prevent overeating, and promote weight loss. It may also present many other benefits for your health, such as helping with digestion. Chia seeds are easy to incorporate into your diet and can be added to smoothies, puddings, or salads. You can also drink water with chia seeds, which can help lower your weight. The best time to take chia seeds is before breakfast or after dinner.

7. Don’t forget your mushrooms

Mushrooms are a nutrient-dense food that is low in calories, as one mushroom contains only five calories. They contain vitamins and minerals, such as B vitamins, copper, potassium, iron, and many others, that can benefit health. Some studies suggest that Vitamin D deficiency can cause an increased waistline in women. Luckily, mushrooms are high in Vitamin D and can target and reduce belly fat. It also has many other health benefits, including enhancing immunity and improving brain and gut health. Mushrooms have a meaty texture and flavor and are easy to incorporate into many dishes.

8. Add nuts to your diet

Nuts are ideal snacks as they are high in vital nutrients and have high protein and fiber. They are slightly higher in calories, so a nutritionist may suggest adding only a handful of nuts, especially if you are on a low-calorie diet. Nuts, especially almonds, pistachios, cashews, and walnuts, can aid in weight loss. The healthy fats in the nuts make it easier to lose weight and lower abdominal fat. You can eat nuts by themselves or add them to your favorite dishes.

9. Beans are beneficial

Kidney beans and other beans may benefit you if you are trying to lose weight. Beans are high in soluble fiber that can reduce inflammation in the abdomen, which may cause fat accumulation around the stomach. They are also quite satiating and may promote fullness that may help with weight loss. Beans can be a great addition to many dishes and salads. It is a plant-based protein and can be a part of a low-calorie, high-protein, or plant-based diet.

10. Go ginger!

Ginger is a natural anti-inflammatory and may also prevent free radicals from spreading through your body. Ginger increases the metabolic rate and fastens the weight loss process. It can also decrease inflammation in the belly, which may reduce belly fat. Ginger tea is a famous remedy known for being a belly-fat cutter drink.

11. Cut up some avocadoes

Avocado is high in monosaturated fat, which may help reduce the fat around the waistline in women. It also contains other nutrients, which may provide several benefits. They have oleic acid that makes them a valuable food for weight loss. They are low in carbs and are a healthful addition to a low-carb diet. It also has other potential benefits for your health, such as controlling blood pressure, which may benefit you.

12. Greek yogurt is a must-try

Yogurt is one of the most beneficial foods you can add to your daily food intake. It is a natural probiotic that promotes gut health and may aid digestion. Consuming yogurt can lower belly fat by lessening swelling in the abdomen. It is also low in calories and can help with weight loss. It also promotes weight loss by making you feel full. Keeping your gut healthy is also essential for losing weight. You can eat it with something salty or add berries to it, which makes for a yummy, low-fat dessert.

13. Sip some green tea

Green tea is high in antioxidants and may provide many advantages to your body. The plant compounds in green tea can reduce the risk of obesity and help burn fat. Green tea does not have calories, and you can drink it after meals for better digestion. It can also increase your metabolism and burn fat faster, especially around the waist. Drinking green tea once or twice every day may increase weight loss if taken along with a diet good for weight loss.

14. Consult a nutritionist

Losing weight can be a daunting task, especially the belly fat that is hard to reduce. A nutritionist can help you devise a specialized meal plan to help you lose weight, considering any medical conditions you may have.


Weight gain can cause a lot of physical and mental health issues. It can lead to obesity, which may contribute to other diseases. Overall, weight loss can reduce belly fat, but eating foods can help reduce fat from the waistline faster. Inflammation in the stomach increases the risk of abdominal fat and increase belly fat. Foods high in Vitamin D and anti-inflammatory properties, such as yogurt, chia seeds, eggs, nuts, chickpeas, and other foods, can target and reduce fat around the stomach.

Adding these foods may not contribute to weight loss alone, but a custom diet plan according to your needs. Apart from diet, exercising and avoiding junk food is also necessary to reduce weight. Workout routines that target belly fat can reduce weight from the stomach.

Frequently Asked Questions

1. What kills belly fat the most?

Creating a calorie deficit in your body can reduce overall weight and belly fat.

2. Does hot water reduce belly fat?

Drinking hot water can boost metabolism and reduce weight.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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