Losing fat around your midsection can be a challenge. Beyond appearance, excess abdominal fat is a risk factor for several diseases and can leave you feeling bloated and discouraged.
The good news: several strategies are particularly effective at reducing waist size. A meta-analysis of randomized controlled trials found that both exercise (effect size -0.28) and caloric restriction (effect size -0.53) significantly reduce visceral fat compared to controls, with dose-dependent effects for exercise.1
Here are 30 science-backed methods to help you reach your goal.
Lose weight
Gain muscles
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Marcus J.
Available on the App Store1. Cut calories, but not too much
You need a calorie deficit to lose weight — typically 500–1,000 calories below maintenance to lose 1–2 pounds per week.
But cutting too drastically backfires. One study found that people eating just 1,100 calories daily slowed their metabolic rate more than twice as much as those eating 1,500 calories. This metabolic slowdown can persist even after returning to normal eating.
The key: moderate restriction you can sustain.
2. Eat more fiber, especially soluble fiber
Soluble fiber absorbs water and slows digestion, helping you feel full longer. It may also reduce the calories your body absorbs from food.
One observational study found that each 10-gram increase in daily soluble fiber reduced belly fat accumulation by 3.7% over five years.
Good sources: oats, flaxseeds, avocados, legumes, Brussels sprouts, and blackberries.
3. Take probiotics
Probiotics are live bacteria that may influence weight and fat distribution. Research shows that overweight people have different gut bacteria compositions than normal-weight individuals.
Certain strains seem particularly effective for belly fat:
- Lactobacillus fermentum
- Lactobacillus amylovorus
- Lactobacillus gasseri
Find them in yogurt, kefir, tempeh, kimchi, and pickles.
4. Do some cardio
Aerobic exercise burns calories and is particularly effective at reducing waist circumference. Research recommends 150–300 minutes of moderate-to-high-intensity cardio weekly — roughly 20–40 minutes daily.
A meta-analysis found that aerobic exercise therapy significantly reduces visceral fat (effect size -0.33), while resistance training alone showed no significant effect on visceral fat.2
Examples: running, brisk walking, cycling, rowing.
5. Drink protein shakes
Getting enough protein boosts metabolism, reduces appetite, and assists fat loss — especially from the midsection.
Studies suggest that adding protein shakes to a weight loss diet is particularly effective at reducing waist circumference.
6. Eat foods rich in monounsaturated fatty acids
Diets high in monounsaturated fatty acids may prevent belly fat accumulation. The Mediterranean diet, which emphasizes these fats, has been linked to reduced central obesity.
Good sources: olive oil, avocados, nuts, and seeds.
7. Limit refined carbs
Low-carb diets target the fat around your organs and waistline. Simply replacing refined carbs with whole-food carbs can significantly improve metabolic health.
People with the highest whole grain intakes are 17% less likely to have excess abdominal fat than those consuming mostly refined carbs.
8. Do resistance training
Losing muscle mass is a common side effect of dieting, which hurts your metabolic rate.
Resistance training helps maintain or build muscle, protecting your metabolism. Combining resistance training with aerobic exercise is most effective for waistline reduction.
9. Do exercises standing instead of sitting
Standing exercises activate more muscles for balance and support, burning more energy. One study showed standing exercises increased muscle activation by 7–25% compared to sitting.
10. Add apple cider vinegar to your diet
The acetic acid in apple cider vinegar may reduce body fat accumulation.
Suggested read: The 14 Best Ways to Burn Fat Fast
One study in obese men found that one tablespoon daily for 12 weeks reduced waistlines by 0.5 inches (1.4 cm) on average.
11. Walk at least 30 minutes each day
You don’t need intense exercise to see benefits. Brisk walking for 30–40 minutes daily (about 7,500 steps) has been linked to significant reductions in belly fat.
12. Avoid liquid calories
Sugary sodas, fruit juices, and energy drinks deliver empty calories that your brain doesn’t register like solid food. One study found that each daily serving of sugar-sweetened beverages increased obesity risk by 60% in children.
These drinks are often high in fructose, which is directly linked to belly fat gain.
13. Eat whole, single-ingredient foods
Whole foods — grains, nuts, legumes, fruits, vegetables, dairy, fish, unprocessed meat — are loaded with nutrients, fiber, and water. They’re naturally filling and hard to overconsume.
14. Drink water
Water may help with a flat stomach in three ways:
- Temporarily increases metabolic rate (up to 100 extra calories/day)
- Drinking before meals increases fullness
- Helps relieve constipation and bloating
Try a large glass before each meal.
15. Practice mindful eating
Mindful eating helps you recognize hunger cues and eat only until satisfied. It involves slowing down, eating without distraction, and focusing on physical hunger rather than emotional triggers.
Research shows mindful eating helps with weight loss by changing eating behavior and reducing stress eating and binging.
16. Avoid swallowing air and gases
Carbonated drinks release carbon dioxide in your stomach, causing bloating. This also happens when you chew gum, drink through straws, or talk while eating.
Drink from a glass and choose still beverages for a flatter stomach.
17. Do high-intensity training
High-intensity interval training (HIIT) — short bursts of intense activity with brief rest periods — increases fat burning and metabolic rate even after your workout ends.
Suggested read: Tips to Lose Belly Fat: 20 Proven Strategies
It’s especially effective for waistline reduction and takes just 10–20 minutes.
18. Reduce your stress levels
Stress triggers cortisol production, which increases appetite and drives belly fat storage. This effect is particularly pronounced in women who already have larger waists.
Try yoga, meditation, or other stress-relieving activities.
19. Eat more protein
Protein is the most important nutrient for weight loss. Your body burns more calories digesting protein than fat or carbs — a high-protein diet may account for 80–100 extra burned calories daily.
Studies show people who eat more protein have slimmer waistlines. Aim for 20–30% of calories from protein.
20. Track your food intake
People who track their food intake are more likely to reach weight loss goals. You don’t need to do it constantly — tracking for a few days every few weeks increases awareness and allows adjustments.
21. Eat eggs
Eggs have unique weight loss properties. Studies show that an egg breakfast as part of a calorie-restricted diet may cause up to 65% greater weight loss over eight weeks compared to other breakfast foods.
Eggs also significantly reduce calorie intake for the next 24 hours.
22. Get enough sleep
Sleeping less than five hours nightly (adults) or less than 10 hours (children) is linked to increased weight gain. In women, short sleep duration is consistently linked to increased waist size.
Sleep-deprived people are up to 55% more likely to become obese.
23. Try intermittent fasting
Intermittent fasting — cycling between eating and fasting periods — naturally reduces calorie intake without conscious restriction.
Popular approaches include 24-hour fasts 2-4 times weekly or the 16:8 method (eating window restricted to 8 hours daily).
24. Eat fatty fish every week or take fish oil
Fatty fish is rich in omega-3 fatty acids and quality protein. Studies suggest omega-3s may reduce fat accumulation in the liver and abdominal cavity.
Aim for fatty fish once or twice per week, or consider fish oil supplements.
25. Limit added sugar
Added sugar is linked to heart disease, type 2 diabetes, and fatty liver disease. Americans eat about 15 teaspoons daily.
Studies show a direct link between high added sugar intake and increased waist size, especially from sugar-sweetened beverages.
26. Replace some fat with coconut oil
Coconut oil contains medium-chain triglycerides (MCTs), which may increase energy expenditure and fullness. Some studies suggest it reduces waist size more effectively than other fats.
Suggested read: How to Lose Weight Naturally: 30 Science-Backed Tips
Important: Replace other fats with coconut oil rather than adding it on top.
27. Strengthen your core
Core exercises won’t spot-reduce belly fat, but they build the muscles that hold your stomach in. Strong abs improve posture, prevent back pain, and give a leaner appearance.
Focus on exercises that engage all core muscles, like planks.
28. Drink (unsweetened) coffee or green tea
Coffee may increase calories burned by 3–11%. Green tea can boost fat burning up to 17% and calorie expenditure by 4%.
Studies show both may reduce belly fat accumulation.
29. Don’t drink too much alcohol
Alcohol contains 7 calories per gram. Heavy drinking is linked to weight gain, especially around the midsection.
For a flat stomach, reduce or skip alcoholic drinks.
30. Sneak extra activity into your day
Non-exercise activity — walking, standing, fidgeting — can burn five to six times more calories than sitting still. One study suggested this could add up to 2,000 extra calories daily.
Walk while on the phone, stand regularly, use a standing desk, take the stairs.
Summary
Getting a flat stomach requires a combination of strategies. The most effective approach combines moderate caloric restriction with regular exercise — particularly aerobic training for visceral fat reduction.
For targeted support, consider exercises that build core stability and hip flexibility to improve posture and how your midsection appears.
Remember: sustainable changes beat extreme measures. Pick a few strategies from this list and build from there.
Quist JS, Jensen MM, Clemmensen KKB, et al. Dose-response effects of exercise and caloric restriction on visceral adiposity in overweight and obese adults. Br J Sports Med. 2023;57(16):1035-1041. PubMed ↩︎
Ismail I, Keating SE, Baker MK, Johnson NA. A systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obes Rev. 2012;13(1):68-91. PubMed ↩︎
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