1. Cut calories, but not too much

Typically, if you’re looking to lose weight, you may need to monitor your calorie intake.

One popular approach is to reduce your daily intake by 500–750 calories, which can help you lose approximately 1–2 pounds (0.5–1 kg) per week (8Trusted Source).

That being said, restricting your calorie intake too much can be counterproductive and harmful to your health.

Eating too few calories can cause a decrease in your metabolic rate, or the number of calories you burn on a daily basis (9Trusted Source, 10Trusted Source).

Decreasing your calorie intake too much can also cause a significant reduction in lean body mass, which can lower the number of calories that you burn at rest (11).

Furthermore, consuming too few calories each day is associated with several side effects, including fatigue, headaches, nausea, dizziness, and irritability (12Trusted Source).

SUMMARY

Eating too few calories may slow your metabolism and cause negative health effects. Therefore, it is important not to restrict calories too much or for too long.

2. Eat more fiber, especially soluble fiber

Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract.

This has been shown to delay stomach emptying, causing the stomach to expand and make you feel more full between meals (13Trusted Source).

Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food (14Trusted Source).

Some research also suggests that eating more soluble fiber could be associated with less visceral fat, a type of fat that wraps around your organs — especially in the abdominal area — and is linked to several chronic health conditions (1Trusted Source, 15Trusted Source).

Good sources of soluble fiber include fruits, oats, barley, legumes, and certain vegetables, such as broccoli and carrots (13Trusted Source).

SUMMARY

Eating soluble fiber can increase feelings of fullness, help decrease the absorption of calories, and protect against the accumulation of visceral fat around the organs.

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3. Increase your intake of probiotics

Probiotics are a type of beneficial bacteria that may play a key role in weight management (16Trusted Source).

Not only has some research found that the gut microbiome may impact weight gain, but alterations in its composition could also be linked to a greater risk of obesity (17Trusted Source, 18Trusted Source).

Regular intake of probiotics may shift the balance toward beneficial gut flora, reducing the risk of weight gain to help you reach and maintain a moderate weight.

Some strains of probiotics have also been shown to be particularly effective at helping reduce belly fat in individuals who are already living with obesity. These include (19Trusted Source, 20Trusted Source):

• Lactobacillus fermentum
• Lactobacillus amylovorus
• Lactobacillus gasseri

Probiotic foods include fermented ingredients like Kombucha, yogurt, kefir, tempeh, kimchi, and pickles.

It’s important to note that probiotics do not directly cause weight loss. They can be a helpful tool when used in conjunction with a nutritious diet and exercise, but they may not have the same effect on everyone. Always talk with your doctor before deciding to add probiotics to your diet.

SUMMARY

Probiotics may help build up beneficial gut flora. Some Lactobacillus strains have been shown to be effective at helping prevent weight gain and reduce belly fat in individuals already living with obesity, but this is typically in conjunction with other lifestyle changes.

4. Add more cardio to your routine

Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health.

Additionally, studies have shown that it’s very effective at strengthening your midsection and reducing belly fat (21Trusted Source, 22Trusted Source, 23Trusted Source).

Studies usually recommend doing 150–300 minutes of moderate to high intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day (24Trusted Source, 25Trusted Source).

Examples of cardio include running, brisk walking, biking, and rowing.

SUMMARY

Doing moderate to high intensity cardio for 20–40 minutes per day has been shown to be effective at reducing belly fat.

5. Try protein shakes

Protein shakes are an easy way to add extra protein to your diet.

Getting enough protein in your diet may temporarily boost your metabolism, reduce your appetite, and help maintain lean body mass (26Trusted Source).

Furthermore, studies suggest that increasing protein intake may help reduce visceral fat, especially if paired with a lower-calorie diet (27Trusted Source, 28Trusted Source).

For best results, add other nutrient-dense, fiber-rich ingredients to your protein shake, such as spinach, kale, or berries.

SUMMARY

Protein shakes are an easy way to add extra protein to your diet. Increasing your protein intake may help maintain lean body mass, reduce your appetite, and decrease visceral fat.

6. Eat foods rich in monounsaturated fatty acids

Monounsaturated fatty acids are a type of heart-healthy fat found in a variety of foods.

Interestingly, studies show that diets high in monounsaturated fatty acids may be associated with decreased body weight (29Trusted Source).

The Mediterranean diet is an example of a diet that’s high in monounsaturated fatty acids, and it’s been linked to many health benefits, including a reduced risk of weight gain and decreased belly fat in children and adults (30Trusted Source, 31Trusted Source, 32Trusted Source).

Foods high in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds (33Trusted Source).

SUMMARY

Diets high in monounsaturated fatty acids may help reduce belly fat and help with weight management.