7 Tips to Help You Lose Belly Fat Faster

Clinical review: Tatiana Zanin
Registered Dietitian
October 2021

A healthy diet and regular exercise are key to losing belly fat, as this combination will help to burn extra fat tissue, improve the cardiovascular system and speed-up overall metabolism. Diet combined with exercise will help the body use up more energy during both the day and night, which encourages the loss of body fat, particularly localized fat in the abdominal area.

In addition, natural thermogenics like green tea can speed up metabolism and have a diuretic effect, reducing the accumulation of fluid.

7 tips to lose belly fat are:

1. Drinking green tea 

In addition to drinking plenty of water, drinking tea can help to eliminate the toxins and excess fluid accumulated in the body. Some teas also help to speed metabolism and encourage the fat-burning process, which contributes to weight loss.

Green tea, for example, produces catechins which help to reduce belly fat. Diuretic teas, like dandelion, echinodorus grandiflorus, or smilax aspera, can help to decrease abdominal bloating caused by excess fluid.

2. Exercising every day

Exercising every day is very important, not only to lose belly fat, but to also boost energy for activities of daily living. Having more energy and being active can prevent the occurrence of diseases and improve quality of life.

Running is a great form of physical activity as your body is forced to use up fat stores as an immediate source of energy. Targeted resistance training or weight lifting also helps with increasing muscle mass, which will naturally boost metabolism and encourage the elimination of stored fat.

Abdominal-specific exercises, likes plank and crunches, can also increase muscle strength and tone, reducing the appearance of belly fat.

3. Maintaining a healthy diet

Metabolism and fat-burning are heavily influenced by your diet. To reduce belly fat, consumption of vegetables, leafy greens, grains and fibre at every meal is recommended. You should also need avoid sweet or fatty foods, and anything pre-made.

A diet that is targeted to losing belly fat should be rich in natural foods (e.g. fruit, leafy greens) and proteins (e.g. white meats, tofu). It is important to eat several, regular meals throughout the day and to avoid having meals that are too big. This will help prevent insulin spikes, which can contribute to increased fat storage.

4. Eating fibre-rich food

Diets that are rich in fibre, preferably from fruit and vegetables, will stimulate regular bowel movements. Being regular can prevent constipation and protect the bowels from becoming irritated, both of which can lead to increased bloating and gas. 

Sesame seeds, flaxseeds, and chia seeds contain high levels of fibre and can help with regular bowel movements. It is recommended to add one tablespoon of seeds to each meal, ensuring you are also drinking about 2 litres (or about 8 cups) of water, juice or tea without sugar every day. 

5. Eating thermogenic foods

It's important to include thermogenic foods in your day-to-day diet. Thermogenic foods increase body temperature and accelerate metabolism, causing the body to use more stored energy and burn fat. 

Pepper, cinnamon, ginger, hibiscus tea, apple cider vinegar, and coffee are common examples of thermogenic foods. They should be consumed daily as a part of a healthy and balanced diet.

6. Massaging your belly with a fat-burning cream

Doing localized daily massages to the abdomen can help to activate blood circulation and tone-up belly skin, and therefore this can be an excellent addition to a healthy diet and regular exercise. It's important to pay attention to the ingredients in fat-burning creams, as some will be more efficient in activating blood circulation and fat mobilization. 

Toxins are typically highly-concentrated in fat stores, so it's important to ensure good hydration when attempting to reduce fat. Burning fat can trigger a release of the toxins through the body, which can cause swelling and lead to premature aging.

7. Other important advice

Eating several times a day in small portions (e.g. three meals with three snacks in-between), will help control insulin and sugar levels thus preventing fat storage in the belly.

Recording food intake with a food diary, can also give you a better idea of what is being consumed, making it easier to identify any areas for improvement.

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Atualizado por Tua Saude editing team, em October de 2021. Clinical review por Tatiana Zanin - Registered Dietitian, em October de 2021.
Clinical review:
Tatiana Zanin
Registered Dietitian
Graduated in Clinical Nutrition in 2001 and has a Master’s in Clinical Nutrition. Licensed to practice under the CRN-3 in Brazil and the ON in Portugal