Special Report

11 Best Ways to Lose Stubborn Belly Fat for Good

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Don’t obsess over the belly alone

“It’s really difficult to target weight loss with specific areas of the body,” Amy Gorin, MS, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, Connecticut. If you’d like to lose weight, focus on getting rid of extra pounds in general. The weight will come off from all different parts of your body — including your belly, she added.

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Increase your intake of soluble fiber

Soluble fiber absorbs water, helps slow down food as it passes through the digestive system, and blocks fat absorption. Research has indicated that soluble fiber — which can be found in avocados, legumes, and berries — promotes weight loss by helping people feel full for longer. It may also decrease the number of calories your body absorbs from food.

Soluble fiber may have a direct impact on belly fat, specifically. An observational study of more than 1,100 participants found that for every 10-gram increase in consumption of soluble fiber, belly fat gain decreased by 3.7% over a period of five years.

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Do some strength training

“You can, of course, tone the muscles underneath the belly, which can help lead to a more defined look,” Gorin said. Resistance training is increasingly important as people age for several reasons, including reducing the accumulation of visceral fat. A 2013 study published in the International Journal of Cardiology showed that high-intensity resistance training induces faster belly fat loss on moderately obese people than cardio activity.

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Drink fortified orange juice

“There is some research that shows some benefit to targeting belly fat with specific dietary changes,” Gorin said. In a study published in The American Journal of Clinical Nutrition, people who consumed 100 IU of vitamin D and 350 milligrams of calcium from fortified orange juice daily saw a larger decrease in belly fat, compared to people who didn’t drink the fortified orange juice.

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Avoid sugary drinks

If you are looking to lose belly fat, one food that is connected with increased belly fat is sugary beverages such as soda. Research published in Circulation found that regularly drinking these types of sugary beverages is connected with increased belly fat. If you enjoy carbonation, consider sweetening seltzer with a squeeze of fruit juice.