What Science Says About the Best Foods for Losing Belly Fat

"Belly fat loss" is marketed in harmful, unsustainable, and occasionally hazardous ways by diet culture and companies. These diets and products can hurt people physically and mentally.

Flat belly teas often contain natural laxatives that can cause stomach and gut lining concerns.

It's damaging and misleading. Diets for belly fat may help you lose bloat or a few pounds, but these benefits are transient and don't solve the problem.

Is it possible to eliminate belly fat while giving your body the nourishment and attention it needs? How does diet affect belly fat loss?

Not all body fats provide the same health risks. Subcutaneous fat is outside our abdominal wall and under our skin. Harvard Health says 90% of our body's fat is subcutaneous.

Abdominal fat and its variations

10% of body fat is visceral fat, which experts say should be monitored. Visceral fat is underneath our belly wall and surrounds our organs. This fat is linked to heart disease and other ailments.

Visceral fat can't be "fixed" quickly. Healthy eating and weight loss can help you lose this abdominal fat, study shows.

There is no miracle cure to lose belly fat, despite what many believe. Even while our culture promotes targeting belly fat with the appropriate foods and exercise, it's more about weight management.

A nutrient-rich, balanced diet is preferable.

A balanced diet and frequent exercise can help maintain healthy visceral fat levels, according to researchers.

Complete grains, veggies, lean meat, and legumes can aid weight loss, says Harvard Health. Added sweets and processed carbs might increase weight gain and belly fat.

Diet is a crucial weight-loss element. In a BMC Public Health study, diet and exercise didn't affect visceral fat loss as much as diet alone.

Diet isn't everything, though.

As in other aspects of life, exercise is vital for weight loss. Harvard suggests five approaches to reduce visceral fat: exercise, diet, stress reduction, tobacco avoidance, and sleep.

Mayo Clinic showed that lack of sleep increases visceral fat. So, get adequate sleep every night.