Belly fat matters and how to lose belly fat remains the million dollar question the world over. As every woman knows when it comes to fat loss not all fat is created equal. There are different types of fat. We can’t pick and choose where we lose fat from. The weight loss jabs promoted everywhere don’t target belly fat, so are the rules different on how to lose belly fat compared to other fat? We take a look at 7 ways science says how to lose belly fat.

Just rewind to why belly fat matters. Because it really does.

The types of belly fat explained:

(1) Subcutaneous fat is the softer layer of fat that sits under the skin.

(2) Visceral fat is harder and is not fat you can typically pinch. It’s the deep abdominal fat that wraps around organs like the liver, pancreas, and intestines.

The distinction is important as belly fat is more than just cosmetic in appearance, high levels of visceral fat are linked with:

• Type 2 diabetes
• Heart disease
• Hormonal imbalances
• Increased inflammation

This makes finding the best diet on how to lose belly fat more than just a cosmetic goal — it’s about long-term health.

---

What Science Says About the Best Diet How to Lose Belly Fat (Visceral Fat)

Not as much is known about the predictors of abdominal obesity (visceral fat), when compared to knowing the predictors of increased waist size (subcutaneous fat). Here’s a handful of intersting studies:

One study of white college students, found total dietary fat was the strongest predictor of abdominal visceral fat.

A Japanese study found that regaining previously lost visceral fat was linked to a a diet high in rice, pickles, miso, alcohol, and meat.

A study in middle-aged white adults found that high intensity physical activity had a significant impact on reducing visceral fat.

A study of African Americans and Hispanics, aged 18–80, found short sleep duration was a risk factor for increased visceral fat.

Lots of variables, right- so we’ve bundled up 7 key dietary habits science says can help target belly fat.

7 Science Backed Dietary Tips on How to Lose Belly Fat

1. High-Fibre Diet

Fibre is known for supporting gut health, slowing digestion and balancing blood sugar. But it gets better for this underrated nutrient.

A 5-year study found that every additional 10g of soluble fibre per day was linked to a 3.7% reduction in visceral fat.

Increased consumption of soluble fibre can also lead to a decreased rate of the accumulation of visceral fat that occurs with the aging process, suggesting that increasing soluble fibre intake may help slowing this natural progression.

Soluble fibre sources are also inversely associated with long term weight gain. Fibre’s higher satiety value, when compared to digestible complex carbohydrates and simple sugars, promotes the consumption of meals with lower energy content and longer durations between meals (eating fewer calories and feeling fuller for longer), which is a likely explanation for reduced weight gain.

• Best sources: oats, beans, lentils, flaxseeds, apples, carrots.
• Check out the list of 20 High Fibre Foods
• Recommended Fibre RDA: 25-30g, top up with fibre supplements to top up any dietary gaps – your body will thankyou

---

2. Prioritise Protein-Rich Meals

Protein first  – Build each meal around a source of protein.

Why? Protein helps preserve muscle, muscle is your body’s engine room and boosts metabolism. It’s vital to preserve muscle whilst you’re losing fat. Not only because you’re naturally already losing muscle mass with age. But losing weight on a calorie controlled diet means losing fat AND losing muscle. It’s not just a lump of fat we lose when the number on the scales changes, it includes water and a chunk of muscle mass too.

A cross-sectional study showed that higher protein intake was associated with less abdominal fat [Vergnaud et al., 2013].

• Best sources: eggs, chicken, Greek yoghurt, fish, tofu, legumes.
• Daily Tip: Top up with protein powder to ensure you’re getting at least 1g per kg of bodyweight, so if you weight 70kg = 70g protein each day (minimum)
• The key to building muscle is resistance training + protein intake = increased metabolism + firmer body

---

3. Healthy Fats (Not Low-Fat Diets)

Omega-3s and monounsaturated fats help reduce inflammation and belly fat storage.

A study showed that diets high in monounsaturated fat reduced central fat distribution compared to high-carb diets.

• Best sources: olive oil as a staple, oily fatty fish salmon, mackerel, walnuts, avocado, nuts and seeds.
• Daily Tip: If you’re not consuming oily fish twice a week, its definitely time to consider supplementing the dietary gap. Omega’s are that important.

---

4. Be Carb Conscious

Carbs morning and lunch – your body handles them better in the earlier part of the day AND..

Eat paired with protein, AND..

Cut Back on Added Sugar & Refined Carbs – Sugary drinks and refined carbs (white bread, pastries) spike insulin, promoting belly fat storage.

A clinical trial showed that liquid sugar (fructose) calories increase visceral fat more than solid carbs. Drinks typically sweetened with sucrose (can be 50% glucose and 50% fructose) or high-fructose corn syrup (HFCS), which is also a mix.

• Swap for: whole grains, fruits, sweet potatoes, brown rice.

---

5. Alcohol Intake

Excessive alcohol, especially beer and spirits, is linked with more abdominal fat.

• Takeaway: Even a small amount can burden the liver to stall fat loss. If you’re not seeing results cut out alcohol completely.

---

6. Mediterranean Diet

Put it altogether and enjoy a Mediterranean style diet. It’s one of the most studied diets to lose belly fat.

A review of 16 randomised controlled trials showed that the Mediterranean diet reduced waist circumference and visceral fat, even without calorie restriction.

• Key foods: vegetables, whole grains, olive oil, nuts, fish, legumes.

---

In a lifestyle trial with pre-diabetic adults, participants who reduced added sugar and increased whole foods lost significant belly fat over 18 months, even without strict calorie counting [Kirk et al., 2009].

This shows small, sustainable dietary changes can have a measurable impact.

---

7. Breakfast Like a King

It’s not just what to eat that matters, but when and how much you eat matters too.

Have breakfast or lunch as your biggest meal of the day (your main meal with most calories), having a lighter evening meal as early on as possible.

Eating late in the day makes it harder for insulin to do its job (part of that job being fat storage). Aim to consume at least half of your calories (minimum) in the first 2/3 of your day.

Tip: Protect your overnight fasting window with no evening snacking.

Hunger Hormones: It takes 20 minutes for your brain and stomach to communicate when you’re 100% full, so to prevent over-eating stop at feeling 80% full – you don’t need to clear your plate (you’re not 5 years old), you shouldn’t feel stuffed afterwards.

Daily Eating Pattern How to Lose Belly Fat

• Breakfast: Overnight oats with flaxseeds, blueberries, and Greek yoghurt
• Lunch: Quinoa salad with chickpeas, avocado, and olive oil
• Dinner: Grilled salmon with broccoli, carrots, and lentils
• Post Meal: Apple slices with almond butter, or a handful of walnuts
• Fill up on fibre and protein (include protein shake) so you don’t feel you need to snack (it’s often out of habit)

---

Key Takeaway

The best diet for how to lose belly fat isn’t about quick fixes or extreme restrictions. It’s about making swaps and eating in a way that lowers inflammation, balances blood sugar, and supports gut and hormone health.

Focus on:

• High fibre
• Lean protein
• Healthy fats
• Less added sugar and refined carbs
• A Mediterranean-style eating pattern
• Front-load Calories

Together, these science backed strategies can set you on the way to lose visceral fat and protect your long-term health.

To get results – focus on these key strategies, forget about having to chase the next shiny object and forever running on short term motivation and starting over on Monday and instead build sustainable habits and systems that last. Boring advice – maybe, but does it work, yes!

---

How To Lose Belly Fat – Sources

• Després, J. P. (2012). Nat Rev Cardiol, 9(5), 307–322.
• Esposito, K. et al. (2010). Metab Syndr Relat Disord, 8(1), 1–12.
• Fontana, L. et al. (2007). Obesity, 15(9), 2245–2254.
• Hairston, K. G. et al. (2011). Obesity (Silver Spring), 19(3), 368–375.
• Ibrahim, M. M. (2010). Nat Rev Cardiol, 7(8), 456–463.
• Kahn, S. E. et al. (2006). Diabetes, 55(11), 2890–2895.
• Kirk, E. et al. (2009). Diabetes Care, 32(4), 672–678.
• Paniagua, J. A. et al. (2007). Diabetes Care, 30(7), 1717–1723.
• Sayon-Orea, C. et al. (2011). Nutr Rev, 69(8), 419–431.
• Stanhope, K. L. et al. (2009). J Clin Invest, 119(5), 1322–1334.
• Vergnaud, A. C. et al. (2013). Am J Clin Nutr, 97(3), 604–616.

---