The key is to change your eating habits and workout regimen. Ditch less-healthy foods, fill up on metabolism-supporting foods, cut down on certain carbs and increase your exercise intensity. Here's how to do just that.

1. By Andra Picincu, CN, CPT | Updated March 25, 2021
Reviewed by Jill Corleone, RDN, LD
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4 Simple Tips to Start Losing Belly Fat in 2
Weeks

2. you start shrinking your waistline.
The key is to change your eating habits and workout regimen. Ditch less-healthy
foods, fill up on metabolism-supporting foods, cut down on certain carbs and
increase your exercise intensity. Here's how to do just that.
1. Fill Up on Healthy Fats
Not all fats are created equal. Some can make it easier to lose belly fat and keep it
off. Omega-3s, which occur naturally in fish (such as salmon and tuna) and fish oil, are
particularly beneficial.
A November 2015 meta-analysis in suggests that fish oil may improve
waist-to-hip ratio when used as part of a weight-loss plan. These fatty acids may be
even more effective at preventing weight gain, according to researchers.
n April 2014, found that
omega-3s may reduce total fat mass, visceral fat, body weight and inflammation in
people with obesity.
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1
2
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4
5
6
There'snosuchthingasa "bellyfatburner,"andyou'reunlikelytolosea significant
amountof bellyfatintwoweeks.Butmakingcertainlifestylechangesnowcanhelp
PLOSOne
Anotherstudy,whichappearedin TheFASEB Journal

3. Fish oil isn't a belly fat burner, but it seems that it can help with weight loss. Good
and prevent age-related macular degeneration. However, more research is needed
to confirm these benefits.
Tip
Even healthy fat can cause weight gain if you're eating too much of it, so stick
to appropriate portion sizes.
2. Limit Sugar and Refined Carbs
Sugary drinks and foods are linked to a larger waist size.
A June 2014 study in for example, connected soda
consumption to abdominal fat. Researchers point out that it's the location of fat
storage that matters when it comes to overall health. Visceral fat, which accumulates
Chia seeds
Cold-water fish, including salmon, tuna, sardines and mackerel
Flaxseeds
Plant oils, including canola, flaxseed and soybean
Walnuts
Some fortified foods, including some eggs, milk, yogurt and soy
beverages
sourcesof omega-3sincludethefollowing,pertheNationalInstitutesof Health:
Thesehealthyfatsmayalsohelpprotectagainstheartattacks,relievearthritispain
TheJournalof Nutrition

4. in the abdominal area, is the most likely to contribute to diabetes and cardiovascular
events.
Check ingredient labels for added sugars and hidden carbs. Limit foods that contain
white flour, table sugar, coconut sugar, molasses, glucose, dextrose or high-fructose
corn syrup.
Beware that many so-called diet foods are packed with sugar. Even if the label says
"sugar-free" or "no sugar added," they may contain fruit juice concentrate, fructose,
maltose and other hidden sugars. Always check the nutrition label.
Breakfast cereals
White bread (as opposed to whole-grain or whole-wheat)
White pasta (as opposed to whole-wheat)
White rice (as opposed to brown)
Sweets and desserts
Fried and fast food
Chips
Ice cream
Flavored yogurt
Granola bars
Sugary drinks, such as soda, energy drinks, sports drinks and sweetened
coffee and tea
Startbycuttingdownonsugar,refinedcarbsandotherfoodsthatcanpromotebelly
fat,including:

5. 3. Avoid Trans Fats
Trans fats, sometimes called trans fatty acids, promote the pile-up of belly fat,
according to a March 2018 report in
might include:
4. Add HIIT to Your Workouts
are more effective than others, though.
metabolism and help torch belly fat. Indeed, a September 2019 study in
Fried and fast foods
Microwave popcorn
Packaged cake frosting
Pastries, cookies and other baked goods
Coffee creamers
Other foods made with partially hydrogenated oils, including some
candies
Circulation
What'smore:Transfatsraisebadcholesterolanddecreasegoodcholesterollevels,
whichmaycontributetoheartdisease,diabetesandstroke,pertheAmericanHeart
Association.
Thesefatsarehighlyprocessedandhavenonutritionalvalue.Foodswithtransfats
If you'reseriousaboutburningbodyfat,regularexerciseisa must.Someworkouts
Researchshowsthathigh-intensityintervaltraining(HIIT)canskyrocketyour
MayoClinic

6. ound HIIT to be more effective in reducing abdominal fat than other
types of training.
An April 2016 study in ooked at
the effects of HIIT versus traditional workouts on body composition. People who
completed two weekly HIIT sessions and two regular gym workouts saw a greater
reduction in belly fat than those who just did HIIT or traditional gym training. Their
cardiorespiratory fitness levels improved, too.
HIIT has you alternate between short, intense bouts of activity and periods of rest or
low-intensity exercise. Most HIIT workouts involve 30 seconds of high-intensity effort,
such as sprinting or jumping rope, followed by 30 seconds of rest. A typical session
takes anywhere from 10 minutes to 20 minutes.
workouts and/or moderate cardio just may make it easier to lose belly fat in two
weeks.
Try These Workouts
What About Products Sold as Belly Fat Burners?
When you're short on time, it can be tempting to try a belly fat burner like CLA,
garcinia cambogia or raspberry ketones. But many if not all of these products lack
the scientific evidence to support their claims. Plus, they have the potential to cause
adverse reactions such as nausea, vomiting and palpitations.
A 20-Minute At-Home HIIT Workout to Blast Belly Fat
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Proceedings
TheJournalof SportsMedicineandPhysicalFitness
Youshouldn'tdoHIIT everyday,butcombiningitwithlow-impactstrengthtraining

7. Garcinia cambogia, for example, has been linked to reduced visceral fat, body fat
and blood sugar levels when combined with glucomannan, a water-soluble dietary
fiber, per a January 2018 paper in
The downside is that you may experience nausea, diarrhea, dizziness, irritability,
mania and other unpleasant and possibly harmful side effects.
Like it or not, there is no such thing as a supplement that targets or burns belly fat. A
balanced diet combined with strength training and HIIT will help you get leaner
overall, which will help you get rid of belly fat.
The Health Risks of Belly Fat
Visceral fat is the medical term for the type of fat that surrounds your liver,
gallbladder and other abdominal organs. It's also known as active fat because of its
According to a June 2017 review in the obesity and
inflammation are strongly connected. Visceral fat secretes inflammatory adipokines
that contribute to the onset of insulin resistance, atherosclerosis, metabolic
syndrome and other conditions. These compounds also interfere with your body's
ability to break down carbs and fats, affecting metabolic health.
A large study including more than 500,000 people and published in the
n February 2018 suggests that belly fat poses more
dangers for those assigned female at birth (AFAB) than those assigned male at birth.
The risk of having a heart attack is about 10 to 20 percent higher for people AFAB
with a higher waist-to-hip ratio and other markers of abdominal obesity compared to
those who are just heavier overall.
BMCComplementaryMedicineandTherapies
abilitytoreleasepro-inflammatorysubstances.Atthesametime,itaffectsthe
productionof adiponectin,a hormoneconnectedtometabolism.
Archivesof MedicalScience
Journalof
theAmericanHeartAssociation

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Livestrong Foundation
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stored beneath the skin. Both types of fat are difficult to lose, so don't expect
overnight results. Forget about miracle slimming pills, crash diets and specialty
products that guarantee fat loss. Instead, focus on eating a healthy, balanced diet
and getting exercise most days.
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Inadditiontovisceralfat,youmayalsohavesubcutaneousor"soft"bellyfat,whichis
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