One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight.

Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.

Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake.

This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. You can find several free apps or websites to track nutrient and calorie intake on this page.

Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet.

Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health.

Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.

Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method.

One popular method involves hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.

One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting.

Studies suggest that it may be one of the most effective ways to lose weight and belly fat. Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat.

The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than milligrams per day for 12 weeks Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference Though more research is needed, regularly drinking green tea has been linked to weight loss.

Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.

When you have healthy habits, stay active, and reduce your intake of ultra-processed foods , fat loss tends to follow as a natural side effect Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.

Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days. There are no magic solutions to losing belly fat.

Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.

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Eat plenty of soluble fiber. Avoid foods that contain trans fats. Moderate your alcohol intake. Eat a high protein diet. Reduce your stress levels.

Explore our top resources. Do aerobic exercise cardio. Cut back on carbs — especially refined carbs. Perform resistance training lift weights. Limit sugar-sweetened beverages. Bicycle crunches simultaneously crunch the stomach while you extend your legs.

Lie on the floor with your hands behind your head and your knees bent, as if preparing for a regular crunch. Raise your legs into a "table-top" position, with your knees bent and your shins parallel to the floor. As you raise your upper body to complete a crunch, twist at the waist and bring your elbow in toward the opposite knee.

Extend the other leg out straight as you touch the opposite elbow and knee to each other. Twist back to center and bring the leg back to its original position; then repeat on the other side. Do 20 to 30 repetitions.

Waist Crunch. Waist crunches work your abdominal muscles and the side muscles, or obliques. Start out lying on the floor as if prepared for a regular crunch, with your hands behind your head and the knees bent.

Bend at the waist, keeping your shoulders flat on the floor. Allow your legs to fall to one side, with one leg resting on the ground and the other leg on top. To work the muscles, keep your upper body straight, and perform a crunch.

After 20 to 30 repetitions, move your legs back to center, then to the other side of your body and repeat the exercise. Waist Twist. Another exercise used to strengthen the abdominal and oblique muscles is the waist twist.

Lie on the floor with your knees in table-top position and your palms flat against the floor. Keeping your upper body straight, slowly lower your legs to one side, maintaining the bent-knee position.

Lower your legs far as possible without actually touching the floor or twisting your the waist. Pause for a moment, then slowly raise the legs back to a table-top position. Pause for a moment, and repeat on the other side. American Council on Exercise: "5 More Fitness Myths That Won't Go Away net: "Dumbbell Side Bend".

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