A “belly fat burner” typically refers to a product, exercise, or dietary approach designed to reduce fat specifically around the abdominal area. While there’s no magic solution that targets fat loss in just one area of the body (spot reduction is largely considered a myth), some strategies can help overall fat loss, which may include the belly area.
Visceral fat — also known as abdominal, stomach, or belly fat — is a potentially harmful type that surrounds organs in the abdomen. Reducing the amount of abdominal fat can have significant health benefits for some people.
The following sections look at specific ways to help get rid of belly fat.
Focus On Low Calorie Foods
Focusing on low-calorie foods can be an effective strategy for weight management and reducing body fat, including belly fat. Low-calorie foods are often nutrient-dense, meaning they provide essential vitamins and minerals without a lot of calories. Here are some examples of low-calorie foods to consider incorporating into your diet:
Vegetables
Leafy Greens:
Spinach, kale, and romaine lettuce are very low in calories and high in vitamins, minerals, and fiber.
Cruciferous Vegetables:
Broccoli, cauliflower, Brussels sprouts, and cabbage are low in calories and rich in fiber and antioxidants.
Cucumbers:
Very low in calories and high in water, making them hydrating and filling.
Fruits
Berries:
Strawberries, blueberries, raspberries, and blackberries are low in calories and high in fiber and antioxidants.
Melons:
Watermelon, cantaloupe, and honeydew are low in calories and high in water content.
Apples:
High in fiber, which can help you feel full longer.
Protein Sources
Chicken Breast:
Lean and low in calories compared to other cuts of chicken.
Turkey:
Another lean source of protein that’s low in calories.
Fish:
White fish (like cod or tilapia) and shellfish are generally lower in calories. Fatty fish like salmon is higher in calories but provides healthy fats and is nutrient-dense.
Legumes
Beans:
Black beans, kidney beans, and chickpeas are high in protein and fiber but relatively low in calories.
Lentils:
Also high in fiber and protein, making them filling and nutrient-dense.
Whole Grains
Quinoa:
A good source of protein and fiber, though it’s slightly higher in calories than some other grains.
Oats:
A great source of fiber, which can help with satiety.
Dairy Alternatives
Greek Yogurt:
Low-fat or non-fat Greek yogurt can be a good source of protein with fewer calories.
Cottage Cheese:
Another low-calorie dairy option high in protein.
Beverages
Herbal Tea:
Generally low in calories and can be a hydrating, flavorful alternative to sugary drinks.
Sparkling Water:
Can be a refreshing, zero-calorie option if it doesn’t have added sugars.
Eliminate Sugary Drinks
A 2020 review Trusted Source notes that excessive consumption of sugar is a driving factor for obesity in the United States. A high sugar intake may increase Trusted Source levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.
It can be easy to consume high levels of sugar in drinks without realizing it. As such, it is advisable to check the sugar contents of beverages such as soda, sweetened tea, and coffee.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.
Eat More Fruits And Vegetables
Eating more fruits and vegetables is a great way to support overall health and wellness. They are nutrient-dense, meaning they provide essential vitamins, minerals, fiber, and antioxidants with relatively low calories. Here are some benefits and tips for increasing your intake of fruits and vegetables.
Nutrient-Rich:
Fruits and vegetables are packed with vitamins (like Vitamin C and A), minerals (such as potassium and magnesium), and antioxidants that support immune function and overall health.
High in Fiber:
Fiber helps with digestion, can aid in weight management by making you feel full longer, and supports healthy blood sugar levels.
Low in Calories:
They are typically low in calories, making them a good choice for weight management.
Hydration:
Many fruits and vegetables have high water content, which helps keep you hydrated.
Disease Prevention:
Regular consumption is linked to a reduced risk of chronic diseases such as heart disease, certain cancers, and type 2 diabetes.
Choose Healthful Fats
Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial.
Saturated fats and trans fats can harmTrusted Source the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat.
Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.
Healthful high fat foods include:
- avocados
- chia seeds
- eggs
- fatty fish
- nuts and nut butter
- olives
Develop A Workout
Exercise can leadTrusted Source to weight loss throughout the body, including around the belly.
It is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises.
However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined.
Try Cardio
When most people think of cardiovascular (cardio) exercises, the first activities that come to mind are running, cycling, or swimming.
Yes, these are great ways to get your heart rate up, but not everyone enjoys them. Cardio should be a key part of your healthy lifestyle. Luckily, there’s no “one-size-fits-all” approach.
If you’re looking to incorporate more cardio into your exercise routine, don’t be intimidated by the seasoned marathon runners you see around your neighborhood. Heart-healthy workouts don’t have to involve spending hours on the treadmill. There are plenty of fun and creative ways to get your cardio in and actually enjoy it.
Boost Overall Activity
Increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate mood.
Tips for increasing daily activity levels include:
- taking regular stretching breaks when sitting for long periods
- taking the stairs instead of the elevator
- walking or cycling instead of driving or taking public transit
- parking further from a destination
- using a standing desk
