The problem of fat buildup in the belly area is one of the toughest issues you might face on your weight loss journey. When you follow a diet plan to lose weight, you might notice fat loss in many areas of your body, but fat tends to pile up especially in the midsection (belly). Losing belly fat is hard because it's affected by many factors, including hormonal and genetic changes. The belly is the favorite place for fat to accumulate.

If someone recommends you take pills to get rid of belly fat, you should know this is a totally ineffective method that might cause health harm. So in this article, we will give you several safe and healthy solutions to lose belly fat.

1- Create a calorie deficit:

The first step in any fat loss plan for your whole body including belly fat is to create a calorie deficit by eating fewer calories and following a healthy diet with exercise.

You can create a calorie deficit by consuming fewer calories than you burn daily. A low-calorie healthy eating plan helps you lose fat everywhere, including belly fat.

You can make simple changes to your diet instead of following a strict one. For example, instead of eating out, you can cook healthy meals at home and eat there.

2- Do physical exercises:

Doing exercise helps you reach your goal by burning more daily calories. Also, following a healthy diet with exercise reduces body fat a lot. If you don’t like intense workouts, start easy with walking, stretching, yoga, basic strength exercises, basketball, or jump rope.

3- Lifting weights:

Full body strength workouts are one of the best ways to lose fat overall and belly fat specifically. Studies show women with obesity who follow fitness plans including strength and endurance training get a leaner, fat-free body.

So if you haven’t lifted weights before, there is no better time to start than now. Follow a simple full-body routine 2 to 3 times a week to move toward a slimmer belly.

4- Increase exercise time or intensity:

Any exercise helps you, no doubt. The more you do, the more belly fat you'll lose. Exercise intensity also matters. Research links moderate and high intensity workouts with greater belly fat loss. So start with 30 minutes daily and try to gradually add more time or make it harder to hit your goal.

5- Do interval training:

Interval training is great for burning calories and building endurance. It’s also super effective at targeting belly fat. Studies show people doing high-intensity interval training lost 17% belly fat in under 12 weeks.

This doesn't mean steady-state exercises aren't important, but you can add interval training to your routine. You can start by walking for 2 minutes, then running for 30 seconds, then walking for 2 minutes, and keep repeating for half an hour.

6- Do fewer belly exercises:

This advice might seem the opposite of what you'd expect since you're targeting the belly. But studies show doing exercises that target belly muscles doesn't cut belly fat much. So instead of spending extra time on belly workouts, spend that time on a full-body exercise program including the belly area.

7- Eat more whole grains:

Whole grains are a great source of fiber. Science proves fiber helps reduce heart and blood vessel diseases. Plus, what makes them better is that they help lower fat build-up around your belly. Studies found people who ate whole wheat bread for 12 weeks lost much more belly fat than those who ate refined wheat bread in the same time.They recommend getting 5 to 10 ounces daily of whole grains like:

• Brown rice.

• Whole grain pasta.

• Oat flour.

• Popcorn.

• Whole wheat crackers.