5 science-backed ways proven to burn belly fat

Minimal effort, maximum reward

When it comes to fat loss, movement is only one piece of the puzzle. Image: Pexels

Want to know how you can burn belly fat without slogging it out in the gym or cutting out all of your favourite foods? According to nutritionist Faye James, a few simple switches will ensure you kick off the new year feeling good.

Let's be honest, gaining belly fat is easy to do, but getting rid of it can be challenging. Depending on the time of the month or what foods we have eaten a few hours before, we can feel bloated or a little thicker around the midriff. 

That said there are a few little tricks you can implement in your daily routine and diet to sneakily burn belly fat with minimal effort. No crazy detoxes or unsustainable workout plans are involved.

The best part? Science backs up each one of the below tips. Just remember, if weight loss is your goal - slow and steady always wins the race. 

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Up your protein intake

Upping your protein intake is key to burning belly fat. Studies show that people who eat more protein, particularly quality protein have less abdominal fat. Protein also increases the PYY hormone which makes you feel fuller which means you feel satiated for longer. 

Consuming protein–rich foods such as fish, meat, dairy, pulses and eggs is one way to add more protein to your diet, however, try adding a scoop of quality protein powder to your porridge, smoothies, cookies and cakes so you can easily up your protein intake. 

If you find protein powders make you feel gassy or bloated, avoid whey proteins that can aggravate the digestive system and opt for a plant-based protein powder that contains pea, hemp or fava beans. 

Adding protein powder to your smoothies will make upping your intake even easier. Image: iStock

Add black seeds to your meals

Adding a sprinkle of black seed to your meals can help burn belly fat - and the science agrees. In one eight-week study, 90 women aged 25–50 with obesity were given a low-calorie diet and either a placebo or one gram of black seed oil per meal for a total of three grams per day.

At the end of the study, those taking the black seed oil had lost significantly more weight and waist circumference than the placebo group. The oil group also experienced significant improvements in triglyceride and LDL (bad) cholesterol levels. 

Try sprinkling black seeds in your salads, and soups or try baking them into muffins and cookies. 

Eat more gut-friendly food

Eating gut-friendly foods rich in probiotics is another easy yet extremely effective way to burn belly fat. Stock up on tempeh, sauerkraut, yoghurt, kefir and kimchi and try to add one gut-friendly food to your meals daily. 

If you don’t like any of those foods, then take a probiotic supplement. Research shows that consuming probiotics helps reduce belly fat significantly. 

Fill up on fruit and vegetables

Fruit and veggies not only contain plenty of vitamins but they are also rich in soluble fibre. Studies showed that a 10-gram increase in soluble fibre intake saw belly fat decrease by 3.7 per cent in participants over a five-year period. 

Stock up on the likes of Brussels sprouts, broccoli, avocados and green beans or fruit such as blackberries, apples, nectarines and pears and ensure you are adding them to your diet on a regular basis. 

Fruits such as berries are rich in soluble fibre. Image: Getty

Cut down on alcohol

Yes, we all love a drink or two when we go out, but that extra glass of wine is adding to your waistline. Research shows that those who drink more alcohol are generally prone to excess fat storage around the tummy. Yes, beer belly is real and cutting back on the booze will also help you avoid piling on that extra layer around the stomach. 

Clock some shut-eye

Seems simplistic, but ensuring you are getting enough quality sleep is essential for weight loss. One study involving 48,000 women showed over 16 years that women who slept five hours a night were more prone to weight gain than those who slept seven or more hours a night. 

Another study showed that those suffering from exhaustion and fatigue were more likely to suffer from visceral obesity aka belly fat than those who didn’t. 

So if you want to keep that flat tum, get a good night’s sleep. Struggling to get to sleep? One tip is to set up a sleep routine where you stop eating four hours before bed, have a warm magnesium bath and keep your devices away from your bed. 

Faye James is an accredited nutritionist, member of the Nutrition Council Australia, recipe developer and the author of cookbooks The 10:10 Diet and The Long Life Plan. Follow her on Instagram here.

Originally published as 5 science-backed ways proven to burn belly fat