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7 Ways to Lose Belly Fat
1: Eliminate Sugar and Reverse Insulin Resistance
Along with all of the other problems sugar causes, it also contributes to visceral fat.
If you haven’t already done so, cutting sugar from your diet is the very first step you should take to combat belly fat.
In particular, fructose may be the worst culprit behind ever-increasing abdominal fat levels.
The authors of a 2018 paper hypothesized that fructose leads to cellular inflammation, which raises cortisol levels, moving stored fat from subcutaneous fat cells to visceral fat storage.
The most common sources of fructose are sweetened beverages (such as sodas, which contain high-fructose corn syrup) and table sugar (which is 50% fructose).
Not coincidentally, studies show that the consumption of sweetened beverages and sugary foods leads to higher levels of abdominal fat and ectopic fat.
Sugar from fruits is less of an issue, even on keto, because fruits are whole foods with limited amounts of fructose and contain fiber and natural antioxidants.
#2: Don’t Be Sedentary
Being physically inactive could lead to higher belly fat levels, but regular, mild exercise can have the opposite effect.

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The same study also found that higher physical activity levels decreased the likelihood of having excess belly fat.
Other studies have found similar results.
Luckily, you don’t need to go from couch potato to athlete overnight to begin fighting belly fat. Evidence suggests walking every day helps reverse unhealthy abdominal fat and improve body composition.
#3: Do Cardio
According to a 2012 systematic review, aerobic exercise is the most effective type of physical activity for decreasing visceral fat levels.
And a 2018 meta-analysis found that aerobic exercise effectively decreases belly fat in overweight adults, even without cutting calories.
What about high-intensity interval training ?
There’s less evidence in favor of HIIT so far, but at least one study found that HIIT was equally effective compared to steady-state cardio, and was also more time-efficient.
4: Lift Weights
Weight training and other forms of resistance exercise are another way you can burn more belly fat.
According to a 2012 review, training your muscles may help preserve muscle during aging, decrease inflammation levels, and alter body fat distribution in a healthy way.
Although aerobic exercise is more time-efficient for losing belly fat, a combination of cardio and weights is the best way to retain muscle mass, shed fat, and support healthy aging.
#5: Go Keto (Not Dirty Keto)
Keto is the best fat-burning diet of all time, and that includes belly fat.
Dozens of studies demonstrate that keto is more effective than other diets for overall fat loss, as well as highly effective for reducing belly fat
But whatever you do, avoid the approach known as dirty keto.
Dirty keto allows users to eat any food that fits keto macros, which happens to include many unhealthy choices.
your diet should be high in nutrient-dense whole foods, with plenty of naturally-occurring antioxidants. Obtaining extra omega-3 fatty acids may also help decrease inflammatory belly fat
As a last resort, you can also cut your calorie intake drastically on the keto diet.
#6: Eat a High-Protein Diet
Eating plenty of high-quality protein is a proven strategy to boost your metabolism, decrease your appetite, and ignite fat-burning.
And it turns out that a diet rich in high-quality protein may also help prevent unhealthy levels of belly fat.
Consuming 20% to 35% of your overall calories from protein is considered optimum.
If you’re also doing resistance training to help burn belly fat, consider adding keto-friendly whey protein post-workout, too.
A 2014 study found that timing whey protein intake around resistance training increased visceral fat loss compared to protein-only or resistance exercise-only.
#7: Take MCT Oil
Medium-chain triglyceride (MCT) oil and powder are unique keto supplements that are extremely effective for fat loss.
For example, a 2008 study found that subjects following a weight loss diet who received 18-24 grams of MCT oil per day lost 3 times more fat over 4 months compared to others who received olive oil.
MCTs are a powerful supplement if your goal is to lose belly fat.

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