Mailbag: Science-Backed Strategies Target Belly Fat

By Dr. Scott Olson, ND Posted April 1, 2025

“What is an effective strategy for gradually eliminating (white) belly fat?”

—Slimming Down
Hi Slimming,

White fat is the most common fat in the body, and its primary purpose is to store energy.

But belly fat isn’t just about appearances. Having too much of it is associated with health issues like diabetes, heart disease, and inflammation—especially when it accumulates around internal organs in the belly (visceral fat).

So, trimming white fat is good for both your looks and your health.

When my patients ask about losing belly fat, I tell them there’s good news. There are natural solutions that specifically target this type of fat.

The key to shedding belly fat is understanding that it’s not just about calories. To burn white fat effectively, you must control inflammation, balance hormones, stabilize blood sugar, and support your muscle health.

Here’s what the research says works:

Focus on protein timing and type:

• Aim for 0.54 to 0.73 grams of protein per pound of body weight
• Go for anti-inflammatory proteins like wild-caught fish and legumes
• Fill up on quality proteins at breakfast to jumpstart your metabolism for the day

Exercise strategically (but not how you might think):

• Short, intense bursts of activity (like 30-second sprints with rest periods)
• Strength train 2-3 times a week to build muscle
• Exercising first thing in the morning when cortisol is naturally higher
• Walking for 10-15 minutes after meals to control blood sugar spikes

Load up on natural inflammation fighters:

• Turmeric with black pepper (aim for 500-1000 mg daily)
• Ginger (fresh or as a supplement)
• Green tea (especially before exercise)
• Berberine (which also helps control blood sugar)

Add some hormone helpers to your regimen:

• Adaptogenic herbs like ashwagandha to lower cortisol
• Omega-3 fatty acids (aim for 1-2g daily) to reduce inflammation
• Vitamin D (low levels are linked to more belly fat—target 2000-3000 IU daily)

Try these extra belly-fat-busting hacks:

• Get 7 to 9 hours of quality sleep nightly (poor sleep increases belly fat!)
• Stick to an 8–10-hour eating window (e.g., 10am to 7pm for gentle intermittent fasting)
• Manage stress levels through meditation or deep breathing (even five minutes helps)
• Try adding 1-2 tablespoons of apple cider vinegar to water daily.

Remember, slow and steady wins this race. Quick fixes usually backfire by raising cortisol levels, which can increase belly fat. Focus on consistent, sustainable changes that work with your body’s natural rhythms rather than against them.

P.S. Discover the TRUTH about apple cider vinegar.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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