10 Ways To Get Rid of Belly Fat for Good

Increased heart rate and sweating help you lose weight overall, including visceral and subcutaneous fat.

Exercise and strength training

Consuming too much added sugar is associated with excess weight that’s likely to accumulate around your waist. 

Limit added sugar


Your body releases cortisol when stressed. This may cause weight gain, but it also increases visceral fat.

Eating foods high in fiber like chickpeas, lentils and bananas can help you feel fuller longer.

Eat more fiber

Research shows that if you’re a heavy drinker, you may have more belly fat than social or casual drinkers.

Limit alcohol

Make sure you add protein to your meals. Options include meat, fish, eggs, dairy and beans

Eat protein

Carbs get a bad rap. But not all carbs are bad for you.

Choose healthy carbs

A good night’s sleep is vital. It can boost your immune system, improve your mood and increase productivity — among other things.

Don’t skimp on sleep

Studies show that by keeping a food diary and logging your exercise, you’re setting yourself up for success.

Keep track of what you eat and your exercise

Dr. Creel suggests setting a cutoff time for eating, particularly at night. Some stop eating after 6 or 7 p.m. because they overeat and mindlessly eat at night.

Curb late-night eating


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