9 Science-Backed Tips to Lose Belly Fat Fast

Looking to lose belly fat fast? Expanding waistlines often happen naturally as you get older. For women, this often happens after menopause as the body fat shifts towards the abdomen. Belly fat impacts not only your look but research shows that it can also impact your health. The good news is that health risks can be reduced by taking measures. The following are nine science-backed ways in which you can get rid of belly fat fast. 

lose belly fat fast
Image credit: Bill Oxford, Unsplash


Physical activity is required for most healthy adults. Medical experts tell us that most adults require moderate aerobic activity such as brisk walking for about 150 minutes a week or intense physical activity such as running for 75 minutes a week. 

You should do strength training exercises at least twice a week. If you need to lose weight or reach fitness goals, exercise is a must. If you want to lose weight and stop it from coming back, aim for steady weight loss. 

Eat Healthily 

This is one of the easiest and most important habits that people often forget. You should focus on plant-based foods such as fruits, vegetables, and whole grains. You should also choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which can be found in products such as cheese and butter. You should also try to avoid sugary beverages. Instead, opt for artificial sweeteners. 

There are plenty of video materials and books out there for those who are interested in learning about how to eat healthily. If you want to always be on top of your fitness game, it is important to take time to learn about nutrition.  Here are 13 holistic nutrition tips

Cut down your stress levels 

Not only is stress bad for your mental health, many people do not realize that it is also bad for your physical health. You can cut down your stress levels by talking to a positive individual in your life and building healthy habits. There are simple things you can do such as learning to forgive more which will help you reduce your stress levels. 

Cut down on alcohol 

Not only is too much alcohol bad for your physical and mental health, if consumed excessively, it will also lead to you putting on weight. Alcohol in moderate amounts is okay, but you should not be consuming it daily. 

Alcohol stops your body from burning fat. As it is high in kilojoules, it makes you feel hungry and it can also lead to you making poor food choices. When people are drunk, they may become lazy, and rather than taking the time to prepare healthy food, they often prefer junk food, which can quickly quell their hunger. 

If you are consuming too much alcohol, it could be that you are not happy. If this is the case, and you are not happy with your life, learn how to build happiness habits

Perform resistance training 

Resistance training which is commonly known as weight lifting helps to preserve and gain muscle mass. It is also beneficial for belly fat loss. Resistance training helps with excess fat loss by increasing “after-burn” following exercise and by increasing muscle size. It also helps to increase the number of calories we burn at rest.

If you need a break from the hustle and bustle of life, a weight loss spa and fitness retreat is something that you can consider. 

Get a good night’s sleep 

A lack of sleep decreases your bodily functions, including your body’s ability to break down fat. Leptin is the hormone that tells your body to stop eating. When you lack sleep, your body produces less leptin. When you are sleep deprived, you eat more and your metabolism is less. You should focus on getting a good sleep every night. Try to get at least 6-8 hours of rest per night depending on your individual bodily needs. 

While it is generally accepted that an individual must get eight hours of sleep per night, this is not the case for everyone. Different people have different needs for sleep. 

Exercise in a way that is healthy and enjoyable 

The less you move your body, the more it gets used to not moving. Moving the body parts often will decrease the chances of serious injury. If you experience chronic pain, the good news is that movement can help. Moving the body will help to prevent the build-up of excess fat. It will make you feel better and more flexible. 

Understand what fat is

Omega-3 fatty acids and healthy saturated fats can be good for the body. These fats are needed in order to ensure the healthy functioning of the body. The fats you should kiss goodbye are trans-fats. They are almost always synthetic or artificially produced and can hide in “fake food.” Common sources of these include junk food, deep-fried food, and non-dairy cream. 

Cook more, eat out less

Home-cooked meals are not only healthier but home-cooking will also help you save money.  To save time, you can plan a few meals that will stretch across the week. You can do most of your preparation work on a weekend afternoon. You can also consider eating less meat. Go meatless for one or two of the days every week or eat less red meat every week. This will also contribute to a healthy heart. 


Losing weight is hard, and losing belly fat can seem insurmountable. It is always worth it trying to lose belly fat as it can be one of the most dangerous areas to store fat. It can raise the amount of fat in your blood, therefore raising your blood sugar levels and putting you at greater risk of heart disease and type 2 diabetes. With proper planning and exercise, you can help to reduce your belly fat. This will increase your quality of life. It can also help to potentially increase your health and life-span. 

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