Does olive oil help with belly fat?

Belly fat is a common problem that many people face. Visceral fat, which is the fat around internal organs in the abdominal area, is associated with an increased risk for metabolic diseases like diabetes and heart disease. Some natural remedies like olive oil have been promoted to help reduce belly fat. Here’s a detailed look at the evidence.

What causes belly fat?

Belly fat can be caused by a variety of factors:

  • Poor diet – Eating too many refined carbs and unhealthy fats can promote fat storage around the midsection.
  • Lack of exercise – A sedentary lifestyle without much physical activity can lead to weight gain and belly fat.
  • Stress – Chronic stress causes elevated cortisol levels, which may increase belly fat storage.
  • Genetics – Your genes can influence where you store fat. Some people are just predisposed to carrying excess weight around the abdomen.
  • Low testosterone – Men with low testosterone are more likely to have increased belly fat.
  • Menopause – Hormonal changes during menopause can cause fat to redistribute to the abdomen in women.
  • Poor sleep – Not getting enough good quality sleep has been associated with increased abdominal fat.
  • Excess alcohol – Drinking alcohol regularly, especially in excess, may increase belly fat.

What is olive oil?

Olive oil is a fat obtained from olives, which are the fruit of the olive tree. It’s commonly used in cooking and is a staple of Mediterranean diets.

Some key facts about olive oil:

  • It’s extracted by pressing whole olives.
  • There are several types of olive oil including extra virgin, virgin, refined, and light.
  • Extra virgin olive oil is the least processed and has the most antioxidants.
  • Olive oil is rich in monounsaturated fatty acids and several antioxidants.
  • It’s commonly used for sautéing, dressings, marinades, and drizzling over finished dishes.

Olive oil is touted as heart-healthy oil and is a main component of the Mediterranean diet, which has been linked to better health outcomes.

How might olive oil impact belly fat?

Some research suggests that olive oil could help reduce abdominal fat through several mechanisms:

  • Monounsaturated fats – Olive oil contains monounsaturated fatty acids like oleic acid, which have been associated with decreased belly fat.
  • Polyphenols – Olive oil is rich in antioxidant polyphenols that may help combat inflammation and reduce fat accumulation.
  • Satiety – The fats in olive oil may promote feelings of fullness and help reduce calorie intake.
  • Anti-inflammatory effects – The antioxidants in olive oil may help decrease systemic inflammation, a driver of insulin resistance and visceral fat gain.
  • Improved metabolism – Some studies indicate olive oil could improve metabolic biomarkers like blood sugar, insulin sensitivity, and lipid profile.

Does the research say olive oil reduces belly fat?

A number of studies have directly examined the effects of olive oil on abdominal fat. Here’s an overview of the research evidence:

Study Design Olive oil used Key findings
Randomized trial in postmenopausal women Compared Mediterranean diet + olive oil to low fat diet 50 mL olive oil per day Greater reduction in waist circumference in olive oil group
Controlled study in patients with heart disease Compared Mediterranean diet + olive oil to low fat diet 50 g olive oil per day More belly fat loss in olive oil group
Randomized controlled trial in overweight men Olive oil vs corn oil while following calorie restricted diet 30 mL olive oil per day Decreased visceral fat in olive oil group
Randomized crossover study in healthy adults Compared high MUFA diet from olive oil vs high carb diet 32% total calories from olive oil Reduced trunk fat and body fat % in high MUFA olive oil diet

While some studies did not find significant reductions in visceral fat with olive oil supplementation, the majority have demonstrated beneficial effects. The PREDIMED study, the largest clinical trial to assess the Mediterranean diet with olive oil, reported significant reductions in visceral adipose tissue over 5 years compared to a low fat diet.


Based on the research, it seems that olive oil can play a role in helping reduce belly fat as part of a healthy diet and lifestyle. Its beneficial monounsaturated fats, antioxidants, and potential impacts on satiety, inflammation, and metabolism make it a promising natural remedy for reducing dangerous visceral fat when paired with a nutritious diet and active lifestyle.

However, olive oil alone won’t magically shrink your waistline. Weight loss requires an energy deficit from burning more calories than you consume. But incorporating heart-healthy olive oil in place of other less nutrient dense fats can be an effective tool for boosting fat burning and promoting the loss of belly fat when complemented by proper nutrition and regular exercise.

Some tips for maximizing the potential belly fat-fighting effects of olive oil:

  • Choose high quality extra virgin olive oil
  • Watch your portions – olive oil is still high in calories
  • Use it to replace saturated fats, not add extra calories
  • Pair with veggies for antioxidant-rich meals
  • Exercise regularly for optimal fat burning effects

The Mediterranean diet incorporating olive oil is linked to reduced risk for chronic disease. But olive oil itself is not a magic bullet for belly fat if your overall lifestyle is unhealthy. Achieving and maintaining a healthy body weight calls for permanent lifestyle changes to your eating habits, activity levels, sleep, and stress management.

Tips for reducing belly fat

In addition to incorporating olive oil, other evidence-based strategies can promote belly fat loss:

  • Reduce sugar and refined carb intake
  • Eat more protein
  • Fill up on fiber from vegetables, fruits, whole grains
  • Stay well hydrated
  • Follow an intermittent fasting eating pattern
  • Cut back on alcohol
  • Do aerobic exercise like brisk walking, swimming, cycling
  • Lift weights and build muscle
  • Reduce stress via meditation, yoga, deep breathing
  • Improve sleep quality and get 7-9 hours per night

Implementing some of these strategies along with incorporating olive oil into a healthy diet can help promote belly fat loss over time. Be patient and persistent with lifestyle changes and you’re more likely to see sustained results. Monitoring your waist circumference and how your clothes fit can help track reductions in abdominal fat.

Risks of belly fat

It’s important to get belly fat under control because it’s linked to some major health risks:

  • Type 2 diabetes
  • Heart disease
  • Certain cancers
  • Fatty liver disease
  • Dementia
  • Chronic inflammation

Visceral fat is more metabolically active than subcutaneous fat under the skin. Having excess belly fat can negatively impact hormones, blood sugar regulation, blood pressure, and cholesterol levels.

Even if your weight seems healthy on the BMI scale, carrying too much fat around the abdomen can be concerning. Women with a waist circumference over 35 inches and men with a waist circumference over 40 inches have an increased disease risk.

Some research indicates belly fat is the most dangerous place to carry excess weight. Trimming down your waist size should be a priority not just for aesthetic reasons but for your overall health. Dietary strategies like incorporating olive oil, along with an active lifestyle, can help achieve a leaner midsection.

The bottom line

Olive oil is linked to numerous health benefits when included as part of a Mediterranean style diet. Studies show it can also promote modest reductions in belly fat compared to low fat diets.

To maximize olive oil’s abdominal fat burning potential, use it in place of less healthy fats and pair it with a balanced diet and active lifestyle. But keep in mind portion control, since olive oil is still a fat high in calories.

While research indicates olive oil can play a beneficial role in fat loss, it takes a comprehensive lifestyle approach to achieve long lasting results. Changes to your eating habits, activity levels, sleep, and stress are key for trimming excess fat from around your midsection.

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