How to Lose Belly Fat Naturally


Losing belly fat can be difficult. You can make the process easier by understanding some of the best natural ways to lose weight quickly. This article will go over some of the best ways to lose belly fat naturally. 

How To Lose Belly Fat Naturally

If you were to ask anyone what their number one goal is in their weight journey, they would probably respond “to lose belly fat.” The main reason we want to lose belly fat is that it’s not appealing. Who wants belly fat? If losing belly fat is your goal, here are some of the things you should focus on:

  • Avoid sugar and  sugar-sweetened drinks
  • Eat protein
  • Lower your carb intake
  • Eat fiber-rich foods
  • Exercise
  • Count your calories

When it comes to losing weight, the best practice is implementing lifestyle changes with long-term goals in mind. With a long-term outlook, you can create changes that last. Unfortunately, too many people focus on short-term results and go to extremes to lose weight quickly. These extremes can be damaging for your body. 

What Exercise Burns the Most Belly Fat?

As we mentioned above, exercise is one of the easiest ways to burn off belly fat. Knowing what exercises are more effective than others can help you maximize your workouts. While experts agree that exercise of any kind can help, some are better than others. Here are some of the ways you can exercise to reduce belly fat at home:

  • High-Intensity Interval Training (HIIT) - This is one of the most efficient ways to lose stomach fat. This is a popular at-home exercise because it usually takes less than 30 minutes and rarely requires equipment. It is a harsh and challenging workout and requires high motivation to maintain
  • Strength training - Most people ignore the importance of gaining muscle when working out to lose weight. The more muscle your body has, the more calories it will burn during resting periods. 
  • Running or walking - Walking and running burns calories, which reduce our body fat percentage
  • Elliptical - Just like with walking or running, using an elliptical machine can burn calories quickly. However, these machines are low impact when compared to running or jogging

While exercising is important, it’s more important that you exercise safely. Stretch before working out and be sure that you are practicing good form. 

What Are Foods That Burn Belly Fat?

Exercising is only one part of the equation. To get the most out of your workout, you need to pair your exercise with a healthy diet. In fact, most experts suggest that diet is the most crucial factor when it comes to weight loss. Here are some foods that burn belly fat efficiently:

  • Avocados
  • Bananas
  • Yogurt
  • Berries
  • Skim milk
  • Green tea

Just as important as the foods you do eat are the foods you don’t eat. Try to avoid any fatty, processed, or artificially sweetened foods. That’s not to say you can never treat yourself, but try to limit your intake to once a week or even once a month. 

What Causes Lower Belly Fat In Females?

Life is often unfair. Our belly fat is a prime example of this. Your sex may have more to do with you gaining weight than you previously thought. Women tend to store fat in the lower belly because of hormones, genetics, and age. Worst yet, losing belly fat can be even more difficult for women than for men. 

Now, that doesn’t mean you should change your approach or completely give up on your weight loss journey. Even though it may be a tad bit more difficult for women, the same strategies for men should also apply to women. By implementing long-term lifestyle changes, you greatly increase your chances of losing belly fat and keeping it off. 

Does Cardio Get Rid of Belly Fat?

Not only can cardio get rid of belly fat, but experts also believe it’s one of the most effective forms of exercise when it comes to weight loss. What’s up for debate is whether moderate or high-intensity exercise is more beneficial. While high-intensity exercises burn more calories on a per-minute basis, they can lead to burnout or injury if done in excess. 

Regardless, experts believe what’s more important is the frequency and duration of your exercise program. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (1). 

How Can I Stop the Hormonal Weight Gain?

Again, life often isn’t fair. The hormonal changes that accompany menopause make you more likely to gain weight around your abdomen than around your hips and thighs. This can also be caused by aging, lifestyle, and genetic factors. Here are some things you need to do if you want to fight off hormonal belly fat:

  • Move more
  • Eat less
  • Check your sweet habit
  • Limit alcohol

Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. Commit to lifestyle changes and enjoy a healthier you.

Supplements May Help

A healthy lifestyle extends beyond your diet. Pairing your healthy lifestyle with exercise and a regular supplement regimen can help enhance the positive effects of dieting and fasting. While fasting, your body enters a process known as autophagy. This cellular renewal process cleans out damaged or dead cellular material, improving your cells’ overall function and health and preventing age-associated cardiovascular diseases. Spermidine, a naturally occurring polyamine, aids in inducing autophagy. While you can reap the benefits of spermidine through a spermidine-rich diet, it can be challenging to meet the recommended daily dose of spermidine through diet alone. This is because spermidine content varies widely between foods. Spermidine supplements can help ensure you meet your daily intake of spermidine.



  • Don Moxley - Director of Applied Science

    Don Moxley is the Director of Applied Science at Longevity Labs. Moxley draws upon his career as an athlete, a sports scientist, and an instructor to lead and educate on the science of autophagy and longevity.