12 Science-Backed Ways to Burn Belly Fat With Food

Co-authored by Laura Flinn and Hannah Madden

Last Updated: August 25, 2021 References

Keeping your midsection trim makes you look and feel great. Plus, it can even extend your lifespan by lowering your risk of heart disease, diabetes, and cancer.^{[1]
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Trustworthy Source
Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source} If you have a little extra weight on your belly, you aren’t alone! Try combining these eating habits with daily exercise to lose weight the healthy way.

Method 1

Method 1 of 12:
Eat foods high in fiber.

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Try to eat 25 grams (if you’re a woman) or 38 grams (if you’re a man) per day.^{[2]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Soluble fiber helps to absorb water and slow down food as it passes through your digestive system, meaning you’ll eat less throughout the day. Include lots of fresh fruits and veggies in your diet.^{[3]
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Expert Source

Laura Flinn
NASM Certified Personal Trainer
Expert Interview. 18 November 2020.} In particular, reach for foods like:^{[4]
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- Flax seeds
- Shirataki noodles
- Brussels sprouts
- Avocados
- Legumes
- Chickpeas
- Pumpkin
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Method 2

Method 2 of 12:
Include protein in every meal.

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Aim for 0.8 grams of protein for every 1 kg (2.2 lb) that you weigh.^{[5]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}Try to eat at least one source of protein in every meal—preferably lean protein.^{[6]
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Expert Source

Laura Flinn
NASM Certified Personal Trainer
Expert Interview. 18 November 2020.} Some good sources of protein include:^{[7]
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- Meat
- Fish
- Dairy
- Eggs
- Beans
- Peanut butter
- Peas

Method 3

Method 3 of 12:
Reduce your belly fat with fish that are rich in Omega-3s.

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Aim for 2 to 3 servings of fatty fish per week. Try to eat fish like salmon, herring, sardines, mackerel, tuna, and anchovies.^{[8]
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- The studies that recommend fatty fish are all based on people with fatty liver disease, so your results may vary.
- If you aren’t a huge fan of fish, try taking fish oil supplements instead.
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Method 4

Method 4 of 12:
Replace cooking oil with coconut oil.

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Olive oil and vegetable oil are pretty high in fat. Studies have shown that coconut oil can help boost your metabolic rate and reduce the amount of fat you store.^{[9]
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- Coconut oil is fairly high in calories, so use it as a replacement instead of a new dietary addition.
- Keep in mind that while some studies have shown coconut oil burns fat, others disagree.^{[10]
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  Nature
  Respected Multidisciplinary Scientific Journal
  Go to source} Try using coconut oil for a few weeks, then go back to your normal cooking oils if you don’t notice a difference.

Method 5

Method 5 of 12:
Snack on almonds in between meals.

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Reach for some nuts when you need a boost throughout the day. Almonds can help improve your metabolism and keep you feeling fuller between meals.^{[11]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Studies also show that eating almonds may help reduce your LDL cholesterol.
- Almonds are also a great source of protein, especially if you’re vegan or vegetarian.
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Method 6

Method 6 of 12:
Satisfy your sweet tooth with blueberries.

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Use the natural sugar in fruit to replace unhealthy desserts. Blueberries contain less sugar than other berries, so they’re a great choice to help you burn belly fat.^{[12]
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- For a tasty breakfast, try sprinkling blueberries on plain Greek yogurt or oatmeal.
- Blueberries also contain antioxidants which are great for your gut health.

Method 7

Method 7 of 12:
Drink apple cider vinegar.

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Lower your blood sugar levels while burning fat with apple cider vinegar. Try mixing 1 US tbsp (15 mL) of apple cider vinegar with water and drinking it every day.^{[13]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Make sure you dilute the apple cider vinegar with water! Since it’s so acidic, it can wear the enamel on your teeth over time.
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Method 8

Method 8 of 12:
Burn fat with green tea.

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Boost your metabolism while enjoying a delicious warm drink. Replace your morning coffee with a cup of green tea to help burn your abdominal fat.^{[14]
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- Studies show that drinking green tea works best when it’s combined with exercise.
- Green tea has a slight amount of caffeine, so it can also help wake you up in the morning.

Method 9

Method 9 of 12:
Take a probiotic supplement.

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Improve your gut health to boost your metabolism and burn belly fat. Look for probiotics with bacteria from the Lactobacillus family to speed up your weightloss journey.^{[15]
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- All probiotics are slightly different, so make sure you follow the directions on the back of the bottle.
- You can find probiotic supplements from most health food stores.
- You could also eat foods that contain probiotics, like plain Greek yogurt or kefir.
- Fermented foods, like sauerkraut, also have a ton of great probiotics.
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Method 10

Method 10 of 12:
Cut back on carbs.

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Try to eat less than 50 grams of carbs per day. This will help you lose weight much faster, and it can improve your overall health as well.^{[16]
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Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source}
- If you can’t give up carbs for good, try replacing refined carbs with starchy carbs instead.
- Whole grains, legumes, and vegetables all have healthy carbs in them.
- Limit your intake of sugar, as well.^{[17]
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  Expert Source
  
  Laura Flinn
  NASM Certified Personal Trainer
  Expert Interview. 18 November 2020.}

Method 11

Method 11 of 12:
Stay away from processed foods.

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Avoid things like trans fats, added sugar, salt, and sodium. These ingredients make it tough to lose weight, and they don’t leave you feeling full for very long.^{[18]
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Trustworthy Source
Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source}
- Most packaged foods have some or all of these ingredients, so check the labels before you buy anything.
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Method 12

Method 12 of 12:
Avoid alcohol and sugary drinks.

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Stay away from beverages that can make you gain belly fat. You don’t have to quit cold turkey, but try limiting your intake to one sugary or alcohol drink per day.^{[19]
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- Water is the best beverage to drink by far because it has no calories.
- Although fruit juice might seem like a healthier option than soda, it actually contains a ton of sugar that might cause you to gain weight.^{[20]
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Expert Q&A
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Question

How can I shrink my stomach without exercising?

Laura Flinn
NASM Certified Personal Trainer
Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.

Laura Flinn

NASM Certified Personal Trainer

Expert Answer

Support wikiHow by unlocking this expert answer.

To lose body fat without exercising, eating a balanced and nutritious diet is a must. Include lots of fresh fruits and vegetables, at least 25g of fiber daily, lean protein, and healthy fats such as avocados, nuts, and olive oil. Limiting your intake of sugar and simple carbs also plays a huge role in shrinking your stomach.