After observing more than 1,100 adults, the study’s authors saw that increasing soluble fiber intake by 10 grams led to a 3.7 percent decrease in belly fat gain over five years. Plus, a 2012 research study found that soluble fiber can help reduce belly fat. But most importantly of all, research shows that soluble fiber can help lower the amount of calories your body absorbs from food. This means you can feel full more easily, which in turn helps you naturally eat smaller portions and fewer calories. Soluble fiber absorbs water and helps slow down food as it hits your digestive system. And soluble fiber is even more important. But it’s particularly beneficial when you’re trying to lose weight.

Eat more soluble fiberįiber is another essential nutrient for all-around health and wellness. You can even make fatty fish into a delicious side dish with our Wild Salmon Side with Lemony Dill Dressing. You can enjoy plenty of variety – just try recipes like our Wild Mushroom Salmon with Asparagus or Pizza with Sardines and Fennel. Make fatty fish the primary protein in your diet and try to get in a few servings each week. Visceral fat is typically stored in your abdomen.Īnd multiple studies have found that taking fish oil supplements, paired with other healthy lifestyle changes like regular exercise, can significantly reduce fat in both the abdomen and the liver.

Omega-3 fatty acids can help reduce visceral fat within the body. In fact, research suggests that it’s the very same omega-3s that are good for your overall health that help. Salmon, herring, sardines, mackerel and other varieties of fatty fish can also be helpful when you’re trying to get rid of belly fat, science says. Rich in protein and omega-3 fatty acids, fatty fish can protect your brain, keep your liver healthy and help you live longer. There’s plenty of evidence that fatty fish is fantastic for your health and weight loss. If you’re frustrated by belly fat, try these science-backed changes that just might make the difference you’ve been hoping for. But in order to see any changes, you’ve got to find tried-and-true diet and lifestyle changes that’ll actually have an impact. Belly fat is particularly stubborn – and minimizing it often requires multiple lifestyle changes and approaches. Of course, there’s no one magic trick that’ll eliminate the extra weight you might be carrying. While you might see success and lose weight overall, getting rid of your unwanted belly fat isn’t always accomplished by simply cutting back on calories and working out daily.

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How to lose belly fat