4 Ways That Women Can Reduce Belly Fat

Of all the fat we store on our bodies, belly fat (also known as visceral fat) is by far the most dangerous. It surrounds a number of our vital organs within the abdominal cavity, including our liver, pancreas, and kidneys. Visceral fat is also classified as an “active fat,” meaning it has the ability to influence how hormones function within our body. 

Someone who is slender with a belly is in just as much danger (if not more) than someone who stores more fat evenly around the body. And once we develop visceral fat, it’s not all that easy to shed. However, there are several methods you can use to reduce your belly fat. These methods have worked for me, and I hope they work for you! 

1. Eat more avocados, legumes, brussels sprouts, and broccoli. 

Fiber is your friend when it comes to nixing visceral fat, specifically soluble fiber. Research has shown that people who consume 10 grams of soluble fiber a day build up less belly fat over time than others. Avocados, legumes, brussels sprouts, and broccoli are all great sources of soluble fiber, and they’re very filling foods, meaning they make you less likely to overeat (a habit that leads to increased belly fat). 

2. Take 1 to 2 tablespoons of apple cider vinegar (diluted in water) every day.

Aside from its anti-inflammatory properties, apple cider vinegar contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies and help regulate blood sugar levels. That said, if you have an underlying health condition, make sure to consult with your doctor before taking apple cider vinegar. Personally, I add 1 tablespoon of apple cider vinegar to the lemon water that I drink first thing every morning (I do a ratio of 2 tbsp lemon juice to 1 tbsp ACV). Some people don’t love the taste of apple cider vinegar, so if that’s the case for you, you can cut the taste with honey or lemon juice. They even make apple cider vinegar gummies now, for those who really can’t stand the taste. 

3. Avoid processed foods. 

Unfortunately, most packaged foods are processed to some degree. They’re laden with artificial sugars, preservatives, colors, and flavorings—and these toxic substances can wreak havoc on the body in a number of ways. First, they tend to cause hormonal imbalances, which can lead to an increase of fatty deposits around the waistline. These substances also constantly trigger our immune system, resulting in increased inflammation in the body. Perhaps worst of all, they elevate our blood sugar levels, causing insulin resistance and weight gain. In short, you should avoid these foods at all costs—they aren’t beneficial for your health and will certainly increase your belly fat. 

4. Manage your stress. 

Managing your stress is the hardest method of all, but arguably the most important. Stress produces the hormone cortisol, which increases how much visceral fat the body stores. Thus, if you’re chronically stressed, you are chronically storing visceral fat. Although stress management can be difficult to achieve, finding ways to effectively lower your stress levels will drastically decrease your levels of visceral fat. Meditating, drinking less caffeine, journaling, spending time outside, and exercising have all been shown to reduce stress levels. We have to be careful with exercise, though, because over-exercising actually stresses the body, and that can lead to more belly fat storage. Be mindful of your exercise routine—you don’t need to be doing all kinds of wildly difficult activities or exercises. Stick to the basics and make sure you let your body rest!

As women, the older we get, the easier it is for us to store belly fat—but regardless of age, having a lot of visceral fat can cause serious harm to the body. To shed yours, try working the above tips into your daily routine, and let me know how it goes on our Pure Joy Wellness Private Facebook Group! Here, you’ll gain access to a community of women who get what you’re going through, plus all of my best advice on how to stay fit, healthy, and live your best life. 

xo, 

Renata