6 Simple Ways to Lose Belly Fat, Based on Science

Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.

Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics.

They dramatically slow the movement of food through your digestive system. They can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.

The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.

Weight training and cardiovascular exercise will reduce fat across the body.

Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat (32

Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat

Tracking food intake doesn’t mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.

Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.