How to lose belly fat? Belly fat is really easy to gain yet often the hardest area to lose. There are 2 types: the annoying belly fat we all know that covers your abs, and a more dangerous type of belly fat stored deep within your organs known as visceral fat. To find out how to get rid of both types of stubborn belly fat (most effectively), I reached out to 5 of the world’s most qualified fat loss scientists and came up with 5 easy steps anyone can easily start doing today to lose belly fat. Includes belly fat workout and nutrition tips.

Click below for a calorie calculator that shows you exactly how many calories you should eat:

Click below for a step by step plan training plan that transforms your body as efficiently as possible:

Layne Norton

Biolayne | Evidence-based research, fitness training, and coaching

Alan Aragon

Eric Trexler


Bill Campbell

Laurin Conlin

For the first and most important step, I spoke to Layne Norton. Scientific researcher, champion powerlifter, and honestly just a really smart dude who calls out BS when he sees it. Here's what he said about belly fat. There is research showing that exercise can reduce visceral fat without actually causing weight loss. So it is a good idea to exercise in general, but specific exercises are not going to target preferentially belly fat. The real key to losing belly fat is just getting into a caloric deficit consistently and doing it for long enough.

The most effective way to create the calorie deficit Layne talked about to lose belly fat is by modifying your diet. And that’s where our next expert Alan Aragon, one of the world’s top nutrition researchers and educators with over 30 years of success in the field comes in. Alan suggests to come up with a list of your 20 favorite foods by picking 3 across 6 food groups —high protein, fat, fibrous vegetables, starch, milk, and fruits — and making up the difference with 2 YOLO foods. Alan emphasized the importance of eating enough protein when dieting. Ending off, Alan shared an interesting finding: that when calories are matched, hypercaloric diets high in saturated fats may cause greater gains in visceral and ectopic fat than those high in polyunsaturated fats.

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Now, let's talk about the right type of “belly fat workout” to do to help you avoid regaining belly fat as soon as your diet is over. To explain this is Eric Trexler, pro natural bodybuilder and published scientist with a PhD in Human Movement Science. Eric maintains that there are some major benefits of resistance training (reduce muscle mass loss, which helps with better muscle definition and appetite regulation) if you're trying to lose belly fat and really just trying to lose fat in general. Also, Eric reminds us that cardio can be a really helpful thing in keeping your expenditure higher when that non-exercise activity starts to go down over time. Everything that gets you moving — i.e., including NEAT — counts.

Even with nutrition and nailed down, there’s an often overlooked variable crucial when it comes to how to lose belly fat. Sleep, as explained by Exercise Science professor and body composition researcher Bill Campbell. Bill shared about a recent study that suggests that there may be a link to sleep restriction leading to overeating, which causes a gain in body fat that is preferentially stored in the belly region. So I would suggest that you get about seven hours per night. Note that sleep matters regardless of whether you’re in a calorie deficit or not. More specifically, one study suggests that lack of sleep alone may in fact lead to more muscle loss and less fat loss during a diet.

So you now know how to get rid of your stubborn belly fat. But there’s one more thing you need. Laurin Conlin, a master coach, exercise scientist, and IFBB Bikini Pro will help explain what it is. First, it's important to recognize that unless genetically you have little body fat on your abs and core area, you will probably need to get leaner than you'd think to lose belly fat. Second, take multiple measures of progress. You can use scale, weight, and measurements as quantitative feedback, but we also wanna look at qualitative feedback such as how your clothes are fitting, how you're looking, and how much better you're feeling. And lastly, and probably most importantly, be patient and recognize that you're usually quitting right before it gets good. It doesn't matter how perfect your program is, unless you remain consistent, you are short-changing yourself and your results.

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28 thoughts on “How to ACTUALLY Lose Belly Fat (Based on Science)”
  1. Great job on your YouTube video about losing belly fat! Your tips and advice were incredibly helpful and informative, and your presentation was engaging and easy to follow. Thank you for sharing your knowledge and helping people achieve their health goals.

  2. Not sure if anyone else has noticed, but within the past 5 years almost all processed foods in the grocery store have highly processed seed oils and glucose as some of the top ingredients. I notice a lot of people at my work since the pandemic began gaining weight rapidly as well. Even skinny people are looking perma-pregnant lately.

    1. This is why I make almost all food from scratch at home. Seasonings, sauces, dressings, bread, everything. It’s a lot of work but so rewarding, and I have peace of mind knowing exactly what I’m eating.

    2. I started clean eating over the pandemic and yeah, processed food pretty much never passes the test. I also avoid alternative sweeteners, which also happen to be in most things they say they don’t use sugar.

    3. i can’t believe saturated fats increase visceral fat T.T my butterrr and milk and cheeseee

  3. Thank you for bring Alan into the chat. I, too, haven’t heard a diet plan put into such an obvious form.

  4. I absolutely loved this video. Not just the content, but the layout, the pace, the order. I love the respect that you give to the industry and the audience. You give your best! It’s been cool to see your transformation over the years (as a content provider).

  5. Excellent video.
    Two subtle, yet important points , need to be made:
    1) visceral fat is the first fat to go when losing fat (although the non-visceral fat would fool you into not thinking that)
    2-Cortisol. The stress hormone which is highest in the morning is a direct contributor to belly fat. Replacing AM coffee with 10 minute morning meditation would work wonders
    3) time restricted eating. A powerful tool to decrease your insulin resistance. If your waistline , measured at the navel, if more than 1/2 your overall height- you can almost guarantee you have developed (or are on your way to developing) insulin resistance (like most Americans. And THIS is where the problems start.
    Thanks for your video.
    They are among the best on YT

    1. I used to do IF and I started to feel dizzy, light headed. I changed my routine to have breakfast before any caffeine (I already strictly limit my caffeine consumption) and I can already tell it’s making a huge difference for my hormonal balance. I’d love to see how these break down differently for women’s biology vs men’s; they have to be very different for needs/structure and success in staying healthy.

  6. In summary;
    1. Introduce weightlifting into your fitness program.
    2. Do your cardio
    3. Eat all the 6 classes of food but be mindful.
    4. Sleep at least for 7.5 hours in a day.
    5. Don’t focus on the belly fat, it will come naturally. Be kind and patience with yourself. “The belly fat didn’t get there one day and it won’t leave one day”.

    This is so insightful, I’m so enlightened. Thank you so much.

  7. I was once 200. And I’m around 178. I’ve been trying to get lean and find my abs! I started doing 25 pushups and planks! Eating between oatmeal or eggs. With a fruity smoothie

    1. i was 200 once too, lost weight over 2 years sustainably to 162 and still had belly fat covering my abs but the rest of me is okay. It’s a lot harder than it is eh

  8. I needed this! Been trying to lose this pregnancy belly for 6 months now. Started getting into a calorie deficit two months ago and I definitely see the difference.

  9. I have two problems that makes my stomach look larger than it really is. 1) my pelvis tilts forward which arches my back. 2) my ribs flare out on my chest so my stomach still looks bigger when I correct my posture

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