Out of all the excess body fat we can have, belly fat is the most hated by people. Not just that it’s one of the most dangerous types of fat, but it can also be a nuisance as it can make your clothes feel tight.

Belly fat could also be some fat that is hardest to lose, which a bad diet could cause. In particular, one type of belly fat is visceral fat, which could be a significant risk for type 2 diabetes, heart disease, and other conditions.

In this blog post, we’ll dive into the causes of belly fat, how to get rid of lower belly fat, how to get rid of side fat, and we’ll also explain how getting enough sleep and aligning your evening meal with your circadian rhythm help you lose weight fast.

How to Lose Belly Fat Overnight

If you want to burn stubborn belly fat, you will target the stomach area by doing lots of crunches and ab workouts to achieve a flat belly. However, that’s not the way fat loss works. Most of the time, reducing your overall body fat reduces abdominal fat and burns fat elsewhere.

The problem with losing weight and belly fat is that you can’t pick or choose where you lose fat or weight in the body. While you can’t target fat loss to your belly specifically, there are some things you can do to lose fat in general.

In an article written by Blanca Garcia, the founder of Blanca Garcia Consulting, she said that dietary supplements, detox green teas, and fat burner drinks could help promote weight loss and get you a flat stomach. Still, there is a more healthy way to do it.

General lifestyle improvements

Your lifestyle has something to do with your health. If you’re starting, there are many things to improve, such as:

  • Eating a balanced diet: Choose healthy foods and reduce sugar and trans fat. If possible, look for foods rich in monounsaturated fat, as they can help reduce harmful cholesterol levels.
  • Do low-intensity exercise: Walking has been shown to help reduce overall body fat, including belly-fat cells.
  • Drink alcohol moderately: Avoid drinking alcohol too close to bedtime as it can disrupt your sleeping cycle.
  • Reduce stress: Do relaxing activities such as yoga and reading. Doing these activities promotes sleep and helps keep your sleep debt low.
  • Quit smoking.
  • Get enough rest and sleep.
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Meet your sleep needs

Your sleep need is determined by how much you need each night. Getting more sleep at night doesn’t just help with fatty tissue but can help you prevent gaining visceral fat.

Moreover, a good night’s sleep is vital as it can boost your immune system and improve your mood and productivity. When it comes to weight loss, sleep deprivation can affect ghrelin and leptin, types of appetite-stimulating hormones.

Therefore, aim for seven to eight hours of sleep at night. To fall asleep better, turn off your electronics an hour before bedtime.

Don’t eat before bed

There’s evidence that eating before bed isn’t ideal. Many nighttime snacks, such as chips and cookies, aren’t portion-controlled. In addition, late-night snacks can cause indigestion and bloating in the morning and don’t help you fall asleep faster.

If you are bloated, it can make it appear like you have extra belly fat.

Avoid processed foods

Processed foods often contain more calories, sodium, and fat, leading to different health issues. They have low nutritional value, so these foods will not provide the body with beneficial nutrients.

If you can’t totally avoid processed foods, limit your consumption of processed meats such as bacon and sausage. Opt to cook healthier meals at home.

Eat more fiber

Eating fiber-riched foods help prevent weight gain, especially for people who try to shed some pounds. Soluble fiber can slow down the passage of food from the stomach to the intestine by dissolving it in water and forming a gummy gel.

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Moreover, fiber-rich foods such as bananas, apples, beans, and broccoli are suitable for the digestive system as it helps with digestion.

De-stress as often as possible

If you’re stressed, your body will release the stress hormone cortisol into the bloodstream. While it can make you gain weight, there’s a strong link between increased cortisol and a higher amount of belly fat.

Do your best to destress if you want to lose weight and fat. You can do yoga and meditation to lower your stress level. In addition, de-stressing promotes better sleep.

Track your food intake

Many things can help you lose weight and body fat, but limiting your calorie intake or consuming calorie-deficit food helps in weight management.

Keeping a food diary can help you monitor your calorie consumption, and this strategy has been beneficial for weight loss.

Eat high protein diet

According to TheZebra.org, protein is an essential nutrient when losing weight. It raises the metabolic rate, improves core muscles, and helps you retain muscle mass during weight loss. High protein intake increases the release of certain hormones, which decreases appetite and promotes fullness.

What Causes Belly Fat

Most of the causes of belly fat are pinned to general lifestyle factors, which include the following:

  • Poor diet: Low protein, high carbs diets can cause weight gain, slow a person’s metabolism, and reduce a person’s ability to burn fat.
  • Too much alcohol intake: Some reports retrieved from Healthcanal.com showed the link between alcohol consumption and obesity, causing weight around their bellies in males. In addition, alcohol can have a significant negative effect on gut bacteria.
  • Lack of exercise: An inactive lifestyle makes it hard for a person to get rid of excess fat, particularly in the stomach area.
  • Genetics: There’s some evidence that a person’s genes can affect whether they become obese. Environmental factors and behavior can impact the likelihood of people becoming obese.
  • Poor sleep: Not getting enough sleep leads to insulin resistance, leading to more belly fat. When the body becomes resistant to insulin, you’ll get higher insulin levels that can trigger the body to store fat, especially in the belly.
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How to Prevent Belly Fat Accumulation

The following steps can help people lose unwanted belly fat:

  • Improve diet: A healthy diet, which includes the right foods, can help a person lose weight and positively affect overall health.
  • Do full-body exercise: A sedentary lifestyle can lead to serious health problems, including weight gain. Undertaking both aerobic and strength exercises can help people manage more weight.
  • Improve sleep patterns: Your circadian rhythm is your internal body clock, which can be affected by sleeping and eating at different times each day. Once the cycle is disrupted, it can lead to more fat storage.

Hence, to stay asleep better, there are different tips to establish a good sleeping pattern, such as creating a relaxing bedtime routine, avoiding caffeinated beverages before sleeping, and having regular exercise.

  • Reduce alcohol consumption: If you’re trying to lose excess weight, monitor your alcohol intake. Alcoholic drinks contain added sugar that can contribute to weight gain.


While losing all the belly fat overnight is impossible, there are three keys to quickly losing belly fat. Doing physical activity and eating a balanced diet help you lose and maintain a healthy weight.

Moreover, changing lifestyle habits are vital in reducing belly fat, such as getting enough sleep and drinking alcohol in moderation.