How to Get Rid of Bloating & Belly Fat Naturally

If you are unhappy with the appearance of your midsection, take steps to get rid of bloating and belly fat naturally. Swelling in the abdominal area can be caused by water retention due to a high sodium diet or certain medical conditions. Excess fat around the waistline puts you at risk for heart disease, metabolic disorders, gallbladder disease and diabetes, making it a good idea to reduce this fat through exercise and a sensible diet. Speak to your doctor before beginning a diet and exercise program.


Step 1

Reduce your sodium intake by getting rid of junk food in your diet. Junk food is high in calories -- which contributes to weight gain -- and high in salt -- which attributes to bloating. Foods to avoid include fast food, chips, lunch meats and processed meals.

Step 2

Cut out foods that are known for being gas producers. Examples include beans, hard candy, apples, carbonated beverages, cabbage and broccoli. If you feel gassy after eating a certain food, eliminate that food from your diet as well.

Step 3

Drink plenty of water. Water reduces your calorie intake to help you get rid of belly fat. Drinking water also dilutes sodium in the blood to help relieve bloating. Aim for at least eight glasses of water daily.

Step 4

Exercise regularly. Exercise may be helpful at relieving water retention and helps you burn more calories to work towards your weight-loss goal. Perform at least 2 1/2 hours of moderate intensity activity per week, as recommended by the Centers for Disease Control, that combines cardio exercises such as jumping jacks and jogging, with strength-training moves such as lunges and squats.

Step 5

Count calories. To lose weight anywhere in the body, including the belly, you need to eat foods with fewer calories and reduce your portion sizes. Keep a food diary to monitor how many calories you eat each day. Aim to make a 500-calorie reduction per week to lose 1 pound or more per week.


Items you will need

  • Food diary


  • Always consult your doctor before starting a new diet or exercise regimen.

Photo Credits:

  • Todd Warnock/Lifesize/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or