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One 2022 study published in the Journal of the American College of Cardiology found that lack of sleep led to an increase in calorie intake, body fat and belly fat. Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups ( 43, 44, 45, 46 ). According to one study conducted by Wake Forest Baptist Medical Center, for every 10 more grams of soluble fiber consumed daily, visceral fat was decreased by 3. not only is the flame up, all the heat is also full up. Three quick lifestyle changes that can help you reduce belly fat. You cant spot reduce any part of your body, including your belly. Related: 30 Ways To Lose Belly Fat. From here, turn your torso to the right, pause and squeeze. Then you can further tone and tighten the area with specific muscle-building exercises. Nobody said shedding belly fat was going to be easy. Try including 1 medium baked potato without skin (610mg), 1/2 cup white. 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