How to Get Rid of Stomach Fat

how to get rid of stomach fat

Abdominal fat, or stomach fat, is the least desirable because it can cause a variety of health problems. Even people who are of normal weight can experience metabolic problems normally associated with obesity if they’re carrying too much fat around the abdominal cavity. Belly fat can be estimated by measuring your waist circumference with a simple tape measure. For women, anything over 35 inches is considered abdominal obesity; while anything over 40 inches is abdominal obesity for men. Here are some tips for how to get rid of stomach fat:

Avoid Sugar and Reduce Carbohydrates

When your diet is high in refined sugar, your liver becomes overloaded with fructose. As a result, the liver turns the excess fructose into fat. Studies show that people with high-sugar diets have an accumulation of belly fat.The accumulation of belly fat then causes your body to resist insulin, and presents metabolic problems [1]. Even worse than table sugar is liquid sugar, such as sweetened beverages. The brain isn’t registering liquid calories the same way it does when you chew solid foods, so soda, fruit punches, and other liquids high in sugar cause you to consume more total calories. Excess consumption of sugar, particular soft drinks, is considered the main source of belly fat accumulation for many people. Eliminating sugary drinks and reducing the amount of sugar in your overall diet can go a long way to helping your body shed excess stomach fat.

Restricting carbohydrates is also an effective way to lose fat, as carbohydrates generally turn to sugar once they are consumed [2]. In 20 randomized controlled trials, it has been shown that diets that focus on carbohydrate restriction will lead to two or three times more weight loss than a low-fat diet. Some studies are starting to show that a diet low in carbs is more effective in eliminating stomach fat and fat around the organs and liver than a low-fat diet. If you can restrict carbohydrates to 50 grams or less per day, you will put your body into ketosis and help your body use your fats for fuel while also reducing your appetite. We offer Keto1 to help people enter ketosis, as well.

Consume More Protein

A high-protein diet will help reduce cravings and boost your metabolism. Protein helps you feel full longer, leading to a reduction in the number of calories you consume before you feel satisfied [3]. Some studies have indicated that individuals consuming better sources of protein and more of it had less belly fat than individuals with low quality protein in their diet or a diet with low protein consumption.

Increase Soluble Fiber

Soluble fibers slow the movement of food through your stomach and help you absorb more of the nutrients. You also end up feeling full longer and eat less. A study found individuals experienced a 10% decrease in calorie intake when they added 14 grams of fiber per day. They lost an average of 4.5 pounds over four months [4]. Soluble fiber may be effective at reducing the harmful stomach fat as a five year long study of individuals eating 10 grams of soluble fiber daily saw a 3.7% reduction in abdominal fat and no effect on the amount of fat they had under their skin [5].

Exercise More

Exercising helps people avoid diseases and live a healthier life. While spot reduction is not possible (doing abdominal exercises in an effort to decrease abdominal fat); general aerobic exercise will help you reduce your body’s overall fat mass, including your abdominal fat.


  1. Sugar-Sweetened Beverage Consumption Is Associated with Abdominal Fat Partitioning in Healthy Adults1,2,3
    Jiantao Ma,4 Matthew Sloan,7 Caroline S. Fox,8,9,10 Udo Hoffmann,10,11 Caren E. Smith,5 Edward Saltzman,6 Gail T. Rogers,4 Paul F. Jacques,4 and Nicola M. McKeown4,* J Nutr. 2014 Aug; 144(8): 1283–1290. Published online 2014 Jun 18. doi: [10.3945/jn.113.188599]
  2. Health Effects of Low-Carbohydrate Diets: Where Should New Research Go?
    Judith Wylie-Rosett, EdD, RD,1,2 Karin Aebersold, MPH,1,3 Beth Conlon, MS, RD,1,4 Carmen R. Isasi, MD, PhD,1,5 and Natania W. Ostrovsky, PhD1,6 Curr Diab Rep. Author manuscript; available in PMC 2014 Apr 1. Published in final edited form as: Curr Diab Rep. 2013 Apr; 13(2): 271–278. doi: [10.1007/s11892-012-0357-5]
  3. A high-protein diet for reducing body fat: mechanisms and possible caveats
    Dominik H Pestacorresponding author and Varman T Samuel Nutr Metab (Lond). 2014; 11: 53. Published online 2014 Nov 19. doi: [10.1186/1743-7075-11-53]
  4. Dietary fiber and weight regulation.
    Howarth NC1, Saltzman E, Roberts SB. Nutr Rev. 2001 May;59(5):129-39.
  5. Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study
    Kristen G. Hairston,1 Mara Z. Vitolins,2 Jill M. Norris,3 Andrea M. Anderson,2 Anthony J. Hanley,4 and Lynne E. Wagenknecht2 Obesity (Silver Spring). Author manuscript; available in PMC 2013 Dec 9. Published in final edited form as: Obesity (Silver Spring). 2012 Feb; 20(2): 10.1038/oby.2011.171. Published online 2011 Jun 16. doi: [10.1038/oby.2011.171]
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