Losing abdominal fat, or belly fat, is a common weight loss goal.

Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both.

However, there is a lack of scientific evidence to confirm that these products are safe or effective.

Meanwhile, a person can lose weight and reduce fat through proven natural methods, including changing the diet and getting specific types of exercise.

This article looks at some natural ways to lose belly fat. We also describe the factors that contribute to a buildup of fat in this area.

#1. Focus on low calorie foods

One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.

Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat.

Also, low calorie foods are often more nutritious than high calorie foods.

Eating fewer foods that are high in calories and low in nutrition — for example, processed foods, baked goods, and french fries — is a beneficial way to create a caloric deficit and improve health.

Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.

#2. Avoid sugar and sugar-sweetened drinks

Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.

Studies show that added sugar has uniquely harmful effects on metabolic health.

Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver.

For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.

#3. Go for lean  proteins

Lean protein sources include nuts, legumes, and lean meats. Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks.

If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.

Not only can protein help you to lose weight, but it may also help you to avoid regaining weight.

#4. Eat fewer refined carbs

Refined carbohydrates are low in nutritional value but high in calories. These carbs are in white bread, refined grains, and sugary foods and drinks.

Try replacing refined carbohydrates with complex carbohydrates. These exist in fruits, vegetables, and whole grain foods.

#5. Eat fibre-rich foods

Dietary fiber is mostly indigestible plant matter.

Eating plenty of fiber can help with weight loss. However, the type of fiber is important.

It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut.

This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.

#6. Eat more fruits and vegatables

Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates.

Fruits and vegetables also add fiber to the diet.

Fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar.

#7. Exercise regularly

Exercise can lead to weight loss throughout the body, including around the belly.

It is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises.

However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined.