Losing belly fat at home: Experts point out the important principles.

Interestingly, many people, even after losing weight, still have stubborn belly fat. According to experts, to effectively reduce belly fat, a combination of factors is needed instead of focusing solely on dieting or exercise.

According to Harvard Medical School (USA), abdominal fat—especially visceral fat—is linked to inflammation and metabolic disorders. Therefore, reducing abdominal fat not only improves body shape but also protects overall health.

Adjust your diet

One of the key principles is adjusting your diet. Professor Walter Willett, a nutritionist at the Harvard TH Chan School of Public Health (USA), recommends limiting refined sugar and processed foods and increasing fiber intake from green vegetables and fruits. "A healthy diet helps control calorie intake and reduce fat accumulation, especially in the abdominal area," said Walter Willett.

Many studies show that belly fat, especially visceral fat, is highly sensitive to diet. When consuming large amounts of sugar and refined carbohydrates, the body is more likely to increase insulin secretion – a hormone that promotes fat storage, especially in the abdominal area. Conversely, a diet rich in fiber and healthy protein helps prolong feelings of fullness, reduce overall calorie intake, and stabilize blood sugar.

Exercise and sleep

Besides diet, exercise plays a crucial role. You don't need to go to the gym; home exercises like brisk walking, jump rope, planks, or squats can effectively burn fat if done regularly. According to the U.S. Centers for Disease Control and Prevention, adults should exercise for at least 150 minutes per week to improve health and manage weight.

Sleep and stress are also often overlooked factors. Lack of sleep or prolonged stress can increase cortisol levels—a hormone linked to abdominal fat accumulation. Dr. Michael Breus, a sleep expert in the US, says that getting enough sleep helps balance hormones and supports more effective weight management.

Maintain good habits

Additionally, drinking enough water and limiting alcohol consumption also contribute to improving abdominal fat. Maintaining a healthy lifestyle, combined with a balanced diet and regular activities, is essential for sustainable belly fat reduction.

Experts emphasize that there is no sustainable way to "quickly reduce belly fat." Instead, maintaining good daily habits is key to improving your waistline and overall health at home, according to the Mayo Clinic.