Home remedies for losing belly fat

Belly fat seems to get stuck with you, as it's the most difficult body fat to lose. Fortunately, some home remedies can help.

A woman with belly fat measuring her belly with measuring tape

Key takeaways:

  • Several things can cause increased accumulation of belly fat, such as stress, eating unhealthy meals, and living a sedentary lifestyle.
  • Home remedies that help lose belly fat include limiting refined sugar intake, increasing physical activity levels, and eating fiber-rich foods.
  • Lifestyle modifications such as limiting alcohol intake and getting enough sleep can also help you lose belly fat.

You are not alone if you have been trying to lose abdominal fat and seem not to be getting fast results. It's common for extra fat to build up around the stomach, but this kind of fat is often hard to get rid of.

Belly fat, also known as visceral, stomach, or abdominal fat, is a harmful type of fat that is found in the lower part of your abdomen (belly). There are two types of belly fat: visceral and subcutaneous fat.

The visceral fat surrounds the abdominal organs like the kidney, liver, and pancreas. It is found deeper in the abdomen and is considered dangerous because it has been linked to heart disease and diabetes. On the other hand, subcutaneous fat, which is the fat that lies just underneath the skin, is less harmful.

People often have more belly fat because they eat too many calories, which get stored as fat in the liver and around the abdomen, or don't get enough exercise, which makes it almost impossible to burn off the extra calories. However, medical conditions or surgical treatments like a hysterectomy can increase the risk of belly fat in some cases.

Home remedies that can help you lose belly fat include:

1. Eating sufficient protein

One of the effective home remedies for losing belly fat is eating more of proteins. A study was conducted to check the effect of protein on body weight. The study found that people who ate more protein lost weight. Protein intake can also help reduce abdominal fat.

This could be linked to the fact that protein is a good macronutrient that makes you feel full after eating. When you are full, it will reduce the rate at which you visit the kitchen in a day, and reduce the number of calories you take, thereby aiding weight loss. Also, proteins are major components of muscle fibers, aiding in muscle building.

It is possible to lose fat and build muscle at the same time.

Studies have shown that increased muscle mass can increase metabolism and may even help with fat reduction. However, it is best to pair foods for bodybuilding with exercise for the best result.

Eating more proteins than refined foods can also help you maintain your weight. There are a variety of proteins you can eat, such as nuts, whole eggs, legumes, fish, meat, and dairy products.

If you can't get enough proteins directly from your diet, you can supplement with whey protein. Whey protein is protein that comes from whey, which is the liquid that comes out of curdled and strained milk. Whey protein can also be obtained from cheese and yogurt.

Besides burning belly fat, protein has other important functions like reducing hunger pangs, lowering muscle loss, enhancing recovery after injury, and maintaining a healthy weight, which will also help you stay in shape.


While the body does not store protein, it can convert excess protein to fat. So, even if you are increasing your protein intake, moderation is the key.

2. Reducing sugar intake

Limiting sugar intake is another home remedy for losing belly fat. A meta-analysis showed that people who reduced their intake of dietary sugars saw a reduction in their body weight, while those who increased their sugar intake had an increased body weight.

Another study that lasted 8 to 10 weeks found that people who reduced their dietary sugar lost weight, while those who increased their sugar intake gained weight. Individuals who consumed diets high in glucose and fructose recorded increased abdominal fat.

Controlling sugar intake is always difficult because many people enjoy eating sweetened foods. However, eating excess sugar is not good for you because it increases body weight and belly fat and contributes to chronic diseases like diabetes and obesity.

Sugars that come from natural sources, like those in vegetables, fruits, yogurt without added sugar, and milk, are not bad for your health if you eat them in moderation. However, refined and added sugars, such as concentrated sweeteners, that are frequently added to foods to make them sweeter are the type of sugar that causes increased body weight and body fat.

You may find refined sugars in foods like cookies, ice cream, dosa, breakfast cereals, and soy milk bearing alternative names like:

  • Coconut sugar
  • Cane sugar
  • Caramel
  • Maltose
  • Syrup

3. Limiting carb carbohydrate intake

A low-carbohydrate diet is one of the dietary plans that help with weight loss. Researchers found that low-carb diets are more effective than other diets at preventing weight loss. If you want to lose some belly fat, this home remedy may help.

Replacing high-carbohydrate diets with proteins and healthy fats reduces hunger pangs and cause reduced sugar levels. Since carbohydrates are broken down into glucose, eating fewer carbs means the body doesn't have too much glucose at its disposal.

This will cause the body to start using fat as an energy source instead of glucose, which means that the stored belly fat starts to reduce because it is used up as a source of energy in the absence of glucose. As a result, the amount of excess calories in the body is reduced.

Reduced carbohydrate consumption also depletes excess glucose stored as glycogen and prevents fat accumulation. This helps reduce belly fat.

5. Consuming enough fruits and vegetables

Another home remedy that can help with losing belly fat is eating fruits and vegetables. Fruits and vegetables provide fiber to the body. The intake of dietary fiber promotes weight loss in the body and helps people who are overweight or obese.

Having fiber in your diet can make you feel fuller for a longer time, thereby contributing to weight loss. Also, fruits and vegetables are good sources of complex carbohydrates, which are better alternatives to refined carbohydrates.

The best vegetables for losing belly fat are green leafy vegetables and low-sucrose fruits like garden eggs, cucumbers, and watermelon. High-sucrose fruits like bananas and pineapples, especially when taken in large quantities, do not encourage the loss of belly fat. You can eat raw fruits and vegetables or try smoothies for belly fat loss.

So, if you have belly fat, fruits and vegetables are a good home remedy to get rid of it.

6. Eating healthy dietary fats

Most people think that fats are generally bad for the body. Contrary to popular opinion, some fats are healthy for the body while others are harmful. Eating healthy dietary fats is an effective home remedy for losing belly fat.

Fats that are harmful to the body are saturated fats and trans fats. These fats can increase the risk of medical conditions like stroke and heart disease. They can also contribute to weight gain and, in turn, increase belly fat.

Saturated and trans fats can be found in foods like:

  • Bacon
  • Sausages
  • Cheese
  • Cakes
  • Beef
  • Fried foods
  • Food shortenings

Rather than eating these saturated and trans fats, you can eat some healthy fats like avocados and avocado oil, eggs, fatty fish, olives, nuts, and chia seeds. When eaten in moderation, these healthy fats will not make you gain belly fat.

7. Improving overall physical activity

There are some things you can do often that will help you get rid of extra calories, such as engaging in constant physical activity. This is one of the ,ost effective home remedies for losing belly fat.

You can decide to avoid the elevator and use the stairs instead. Try to stretch occasionally after sitting for a long period. If you can, try cycling more rather than driving for a long period of time.

Engaging in these activities will not only help you lose your belly fat and general body fat, but it will also improve your overall health.

8. Engaging in cardio and resistance training

Excess fat in the body can lead to certain health conditions like heart disease and stroke. Engaging in cardiovascular exercise will improve your heart health and also help you burn fat.

Swimming, running, walking, and using an exercise bike are all common cardiovascular exercises you can engage in.

Just like cardio workouts, resistance training can help you lose body fat and, by extension, belly fat.

Examples of strength training include bodyweight squats, push-ups, and mountain climbers. They will help you lose belly fat while also improving your overall body health.

9. Having a sustainable workout routine

It is difficult to lose fat in some targeted places. So generally, losing body weight will help you lose belly fat.

Finding a perfect workout schedule that will help you burn your body fat will be beneficial for losing belly fat. Whatever workout routine you choose, it must be sustainable.

10. Eating food rich in fiber

Dietary fibers like soluble and viscous fiber are good for the digestive system and can aid weight loss. Fiber-rich foods will help you eat less, thereby leading to weight loss. This home remedy is worth trying as it can help you achieve your belly fat loss goals.

Soluble fiber is found in barley, nuts, seeds, beans, oat bran, peas, fruits, and vegetables, while viscous fiber can be found in asparagus, oats, Brussels sprouts, sweet potatoes, and beans.

What causes belly fat?

Different things can cause the accumulation of excess fat in the abdominal region, including:

1. Excess alcohol

Taking too much alcohol is a primary way of accumulating belly fat. Apart from belly fat, excessive alcohol intake can lead to different health conditions like liver problems, liver disease, and inflammation.

A study showed that increased alcohol consumption was linked to an increased risk of abdominal obesity in people assigned male at birth.

2. Lack of exercise

Lack of exercise is one major cause of belly fat.

Exercise helps you burn excess fat in the body and keeps you active. If you don't work out, you might be storing calories you don't need, which can lead to the buildup of belly fat.

3. Poor Diet

A poor diet is another primary cause of belly fat. Eating high-calorie diets, junk, refined foods, unhealthy fats, and drinking alcohol excessively can all contribute to the accumulation of belly fat.

Also, stick with dietary plans that are weight-loss-friendly and sustainable.

It is better to eat diets high in protein and low in carbohydrates. Foods like protein support weight loss and help build muscle mass, while carbs support weight gain.

4. Stress

Stress can lead to weight gain and belly fat. This is because when you are stressed, there is every tendency to reach out for comfort foods.

Another way stress can contribute to increased belly fat is through the release of the cortisol hormone. When stressed, your body will produce the hormone cortisol to help you deal with the stress. This hormone causes excess calories to be stored around your belly and in other parts of your body. Some studies have linked increased cortisol levels to abdominal obesity.

5. Insufficient sleep

A study found that individuals who had less than 7 hours of sleep were more likely to develop obesity and have a high body mass index than those who had more hours of sleep.

A lack of sleep or a poor sleeping pattern may lead to an unhealthy eating habit in which you are constantly hungry. If you eat more, especially at night, you will probably gain fat in your stomach or belly.

Lifestyle modifications for losing belly fat

Some lifestyle modifications can help prevent or reduce belly fat, such as:

  • Getting enough sleep
  • Avoiding or limiting alcohol intake
  • Eating more protein and fewer carbohydrates (particularly refined carbohydrates)
  • Exercising regularly
  • Getting enough rest

Wrap up

The accumulation of belly fat is harmful to the body. Fortunately, there are things you can do on your own at home to reduce belly fat or reduce the chances of fat accumulating in your abdominal region.

You can get rid of your belly fat by practicing mindful living, which includes avoiding alcohol, eating more protein and less carbohydrate, getting enough sleep, and engaging in proper exercise.

Read about healthy detox smoothies that can help you burn up those belly fats.