To effectively reduce belly fat, several scientifically supported strategies can be employed:

1. Eat plenty of soluble fiber, which helps increase fullness and reduce fat accumulation around the belly.
2. Avoid trans fats found in some processed foods, as they contribute to inflammation and abdominal fat gain.
3. Limit alcohol consumption, as excessive intake is linked to increased belly fat.
4. Include a high protein diet to promote fullness, support metabolism, and preserve muscle during weight loss.
5. Manage stress to reduce cortisol levels, a hormone that can increase belly fat storage.
6. Reduce intake of sugary foods and sugary beverages, which contribute to fat around the abdomen.
7. Perform aerobic exercises such as walking, running, biking, or swimming to burn calories and target visceral fat.
8. Incorporate resistance training like weightlifting to build muscle and boost metabolism.
9. Cut back on refined carbohydrates, replacing them with whole grains and unprocessed carbs.
10. Ensure sufficient restful sleep, as poor sleep correlates with increased belly fat.

These actions combined promote a reduction in both subcutaneous and visceral belly fat, which is important for reducing risks of chronic diseases like type 2 diabetes and heart conditions. Engaging regularly in a physical lifestyle with moderate to vigorous activity and adopting a nutrient-rich diet are key to success in losing belly fat.