How to Fast Burn Your Belly Fat – 16 Science Proved Ways

Belly Fat

Belly fat is a common problem, and it’s one that many people want to get rid of. Unfortunately, getting rid of belly fat can be difficult, especially if you don’t have the right information. Luckily, we do! Here are 16 science-backed ways to burn belly fat fast—and keep it off for good:

Why does belly fat usually form?

Belly fat is typically a sign of excess body fat, with some studies suggesting that nearly 85% of people with a large belly are overweight or obese (4).

Why does belly fat usually form?

There are many reasons why your belly may be storing more fat than other areas. Here are some of the most common causes:

belly fat1

Insulin is released when you eat and helps your body use glucose as energy. Excess insulin can lead to increased production and storage of triglycerides, which is known as lipogenesis. This can result in an increase in abdominal adipose tissue mass and thus cause a pear-shaped appearance typical of someone who has high amounts of abdominal fat.
Cortisol is another hormone that plays an important role in weight gain by increasing food intake while reducing metabolism, increasing blood sugar levels, and converting muscle into fat. Low cortisol levels have been linked to lower percentages of total body fat mass; however, some people may be genetically predisposed to having low cortisol levels which leads them towards obesity rather than leanness.

Alright, so what can you do to burn belly fat?

While you might think that some of these things are easier said than done, if you’re dedicated to your health and fitness goals, there’s no reason why you can’t achieve them.

For starters, here are the most effective ways to burn belly fat:

burn belly fat

Exercise regularly. You don’t have to spend hours at the gym every day or join a boot camp class; just make sure that, on most days of the week, you fit in at least 30 minutes of moderate cardio exercise (such as walking). If possible, try incorporating strength training exercises into your routine as well—your body will thank you!
Eat right every day. This means avoiding processed foods and focusing instead on whole fruits and vegetables; lean meats such as chicken breasts; low-fat dairy products like cottage cheese or low-fat yogurt; whole grains such as oats or quinoa; nuts and seeds such as almonds or walnuts—and yes, those sweet potatoes we mentioned earlier!

How to lose belly fat in two weeks

Losing belly fat in two weeks is possible and it can be incredibly easy if you follow these steps.

Eat a low-carb diet
Drink more water
Exercise for at least 30 minutes a day, five times a week
Get enough sleep each night

lose belly fat

Belly fat is one of the most difficult types of fat to lose, especially as you age. While there are no miracle fixes for getting rid of belly fat, a combination of exercise, healthy eating and sleep can help you burn more calories and melt away unwanted pounds over time. To lose belly fat in two weeks, you’ll need to burn about 3,500 calories per day by increasing your calorie-burning activities and decreasing your consumption from food sources.

Accept that your behaviors will adjust.

When you’re on a diet or exercise program, it’s normal to think your behaviors are set in stone. But they aren’t. You’re going to have to give up certain foods and activities, even if they’ve been part of your life for years or decades. You’ll have to eat differently than the rest of your family, who may be resistant or even scornful of the changes you’re making (they don’t mean it; they just don’t understand).


You’ll have new routines around eating and exercising that take time for everyone else in your home to adjust to as well. If you can accept these things as part of the process—and not freak out about them—you’ll be able to stay positive about losing weight faster and keep yourself from getting discouraged along the way!

Track your calories.

The most important thing you can do to ensure that you are losing weight is to track your calories. It’s the only way to know for sure whether or not your body is burning fat, and it will help you adjust your diet accordingly so that you’re getting all the nutrients your body needs.

If tracking calories sounds intimidating, don’t worry! It doesn’t have to be difficult or time consuming if done correctly. You just need a simple method of calorie counting and a few tools at hand:

Healthy food and weigh loss concept. Diet and fitness. Top view flat lay with copy space

A food diary (there are lots of apps out there for this). Keeping track on paper is fine too! The point is just that it’s something accessible 24/7 so you can write down what you’ve eaten as soon as possible after eating it—so keep one handy wherever possible.
A scale (weigh yourself every day)
A notebook where you can write down any other information that might be useful when trying to lose weight (such as water intake or exercise).

Eat more fiber.

You may have heard that fiber is a great way to fill up and stay full. But what exactly is fiber?

Fiber is a type of carbohydrate found in foods like whole grains, fruits, vegetables, nuts, seeds and beans. It’s important for good health because it helps you feel satisfied after eating and slows down digestion so you don’t overeat later on (which means fewer calories consumed overall).


There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and slows down digestion, while insoluble fiber doesn’t dissolve at all (which means it can help move food through your digestive system faster).

A diet high in both types of fiber will do wonders for weight loss.

Move every day.

Exercise is the best way to burn belly fat. Not only will it help you lose weight, but it’s also good for your overall health and fitness.


Exercise improves sleep quality. According to a study by the National Sleep Foundation, people who exercise regularly report better sleep quality than those who don’t exercise at all or who do so less frequently.
Exercise boosts energy levels. Exercise increases blood flow and circulation throughout your body, which can help you feel more energized throughout the day.
Exercise lowers stress and anxiety levels. In addition to improving overall health, regular exercise reduces stress levels by helping you sleep better at night and lowering anxiety during stressful periods in life (like finals week or a big presentation).

Begin strength training.

Strength training is a great way to burn belly fat. It can also help you build muscle, improve your overall health, improve your posture and balance.


Strength training makes up about 5% of your total calorie expenditure – that’s a lot considering how many people do it regularly! In fact, strength training is one of the most effective ways to burn excess fat while strengthening muscles at the same time.

Embrace healthy fats.

Fats are important for the brain and body. They’re a source of energy, which is why it’s so important to eat them when you’re active. Healthy fats will also help you maintain strong bones and teeth, as well as keep your skin and hair looking great. Most importantly, they’ll keep your heart healthy by reducing LDL (bad) cholesterol levels in the body while increasing HDL (good) cholesterol levels.

healthy fats

When shopping for foods that contain healthy fats, look for foods that have monounsaturated fat or polyunsaturated fat listed as the first two ingredients on their label instead of saturated fat or trans fat.

Load up on protein.

Protein is a key component of muscle and is also necessary for the maintenance of your hair, skin and nails. Without it, you wouldn’t be able to build muscle mass or repair tissue damaged by exercise. Protein also helps keep you full and increases your energy levels.


It’s important to know that not all protein sources are created equal. A recent study from the University of Texas at Austin found that consuming whey protein before exercise can improve weight loss results in overweight women by as much as 50%.

So, now you can do some crunches.

So, now you can do some crunches.


How many crunches should I do?
There are a few different schools of thought on this. Some people say that doing 100 reps is enough, while others believe that you should aim for at least 200 reps per day. The best way to find out what works for your body is by testing different numbers and seeing how they affect your belly fat burn rate. But if you want to start with something simple and easy to maintain, try aiming for somewhere around 50-75 crunches per day (on top of any other cardio routine).

How often should I do crunches?
This depends on how much time and energy you have available during the week—there’s really no wrong answer here! If you can fit in 2 or 3 practices per week then great; just make sure not to go overboard so that it becomes too much work without enough payoff (and potentially exposes yourself as someone who cares more about appearances than their health).

Try to limit your stress.

Stress can cause belly fat. Stress is a major health issue, and it’s not exclusive to your mind. In fact, stress affects every system in the body—including the gut. That’s right: chronic stress can lead to digestive problems—and we all know how much those pesky tummy troubles contribute to our overall sense of well-being and happiness! So how do you manage this tricky little emotion?


First, there are plenty of ways to relieve stress you might not have thought about before. Exercise is one amazing way—not only does it help us relax, but it also gives us energy and makes us feel good about ourselves! Meditation is another great way; studies show that meditation has numerous benefits including reducing anxiety levels as well as improving mood and memory function.

Other methods include mindfulness exercises like yoga and tai chi which can reduce pain levels while improving flexibility, strength and performance – all while promoting relaxation at the same time!

Prioritize quality sleep.

Sleep is essential for good health, and that’s especially true for weight loss. In fact, there are many ways that lack of sleep can negatively impact your efforts to slim down.

quality sleep

Sleep helps you burn fat. According to research by the National Sleep Foundation, people who sleep less than 7 hours per night have higher levels of C-reactive protein (CRP), a marker linked to inflammation that has been linked to heart disease and type 2 diabetes.
Sleep helps preserve muscle mass while dieting. Research published in the American Journal of Clinical Nutrition found that subjects who slept less than six hours per night lost more muscle mass during prolonged caloric restriction than those who got eight hours or more (and they were able to lose more total body fat).
Sleep improves brain function, which may help with weight control because it allows you think more clearly about food choices and take better care of yourself overall. In addition, getting enough quality shut-eye is associated with lower levels of ghrelin—the hormone that stimulates appetite—which may help you stay full longer and reduce cravings throughout the day if you’re not sleeping well enough at night!

Drink less alcohol.

You must remember that excess alcohol consumption can lead to weight gain and other health issues. If you consume too much alcohol, it will make your body store more fat. Also, drinking too much alcohol may lead to an increase in appetite and result in you eating more food than necessary or healthy. Drinking too much alcohol can also cause sleep deprivation, which makes it harder for your body to burn fat while sleeping or when you are awake (since the body needs rest so it can regenerate).


Additionally, excessive drinking often leads people into dangerous situations where they might have sex with strangers or engage in other risky behaviors that could harm their physical health. Finally, excessive drinking often causes people to skip exercise routines and plan activities which do not involve moving around at all throughout their day. When this happens consistently over time without any breaks between activities where one is required by law because of safety concerns (such as driving), then any progress made towards achieving healthy lifestyle habits starts falling apart quickly due lack motivation from lack of activity combined with low energy levels caused by poor dietary choices leading up until now plus reduced sleep hours due to overall stress levels being high enough due high blood pressure levels caused entirely by consuming too many alcoholic beverages over time without regard for consequences associated..

Cook more often.

If you’re like most people, cooking at home is your best bet. It’s healthier for you and anyone who eats the food you cook because instead of a long list of additives, preservatives and other chemicals that might be harmful to your body, you’ll have fresh ingredients. You’ll also save money by cooking more often.

cooking at home

Plus, it’s convenient — no more going out in the rain or snow to pick up takeout food (which can cost upwards of $15 per person). There’s nothing better than being warm inside while you wait for dinner to finish baking in the oven. And how about those cozy smells? Cooking will make your whole house smell great!

Lastly, cooking allows for creativity beyond just following recipes. If there are ingredients left over from previous meals or if something doesn’t look quite right after baking but tastes good anyway (this happened to me today!), consider using them again tomorrow night!

Avoid sugary foods.

The first thing you need to do is avoid sugar. This means avoiding sugar-sweetened beverages and foods with added sugars, including candy, pastries, processed baked goods like breads and cakes, desserts like ice cream or cake pops, and sweetened breakfast cereals.

sugary foods

But even if a food does not contain added sugars (e.g., fruit or milk), it may have a high amount of naturally occurring sugars in it that can contribute to belly fat gain—even if it’s healthy! A good example is whole wheat bread: even though whole wheat has many health benefits such as being rich in fiber, protein and B vitamins; eating too much of this type of food will make you gain weight because of its high carbohydrate content (about 14 grams per slice).

Skip processed foods.

If you want to burn belly fat, keep processed foods to a minimum. The reason for this is because refined carbohydrates and added sugars can increase cravings for more sugar. Also, when we overeat, our body produces insulin, which eventually leads to gaining weight around the waistline (1). In fact, studies show that people who consume high amounts of added sugar are more likely to weigh more than those who eat less (2).

Skip processed foods

The problem with processed foods isn’t just their lack of nutrients – they also contain artificial ingredients that may be harmful to your health over time. For example:

High-fructose corn syrup (a common sweetener) may increase risk of type 2 diabetes, as well as heart disease and obesity
Polysorbate 60 has been linked with decreased insulin sensitivity in mice fed diets high in polysorbates
This could potentially lead to type 2 diabetes.

Cut back on simple carbs.

Simple carbs are bad for you because they are high in sugar, calories and can lead to unwanted weight gain. They can also cause health problems like diabetes, heart disease and even cancer if consumed in large amounts over a long period of time. Simple carbohydrates include foods like white breads, processed pastries and pastas (e.g., noodles).


When it comes to simple carbohydrates and your waistline—well that’s not good either. When you consume large amounts of simple carbs, the body converts them into glucose which then raises your blood sugar levels causing an insulin spike that encourages fat storage around your midsection.

Take a pass on sodas and juices.

Soda, juice and other sweetened beverages are loaded with sugar and calories. When you drink them, your body turns this sugar into fat. Not only do these drinks contribute to weight gain, but they’re not good for your health either. And if you think that diet soda or juice will help you lose weight – sorry! They still contain calories that add up over time, so don’t fool yourself by thinking they’re a healthy option just because they don’t contain regular sugar.


To make matters worse (or better), some studies have shown that artificial sweeteners may also cause weight gain by affecting appetite hormones like ghrelin and leptin—the hormones responsible for regulating hunger and satiety levels respectively


And that’s it! Just by following these simple tips, you can lose belly fat and keep it off for good. Remember, this is not a quick or easy process, but if you stick with it and make these changes part of your life, the results will be worth it. Good luck!

Alex Bilchenko

Alex Bilchenko

Hi, I'm Alex - a Certified Holistic Health Coach and Nutritionist.
I'm here to help you find your happy place with food and diet!

I have a bachelor's degree in psychology and am passionate about nutrition, cooking, meditation, and all things wellbeing — anything that helps me feel more balanced and focused in life.


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