3 soup recipes for dinner that help reduce belly fat effectively

Eating too much protein, carbohydrates, or fatty foods in the evening can easily lead to excess energy accumulation, especially in the abdominal area. This is also why many people, even those who diet all day, still struggle to lose fat if their dinner isn't properly managed.

According to nutrition experts, dinner should prioritize light, easily digestible dishes that are high in fiber and low in calories. Vegetable soups are considered a suitable choice, helping to create a feeling of fullness without putting metabolic strain on the body.

According to Dr. Lisa Young, an American nutritionist and lecturer at New York University, the ideal dinner should consist of liquid foods and plenty of vegetables to limit insulin spikes and reduce abdominal fat accumulation.

Here are three soup recipes often recommended for people aiming to reduce belly fat.

Seaweed soup with tofu

Seaweed is a common food in Asian dinners, especially in Japan. This food is rich in iodine, soluble fiber, and fucoxanthin, a compound that many studies have shown to help reduce visceral fat.

When combined with tofu, which is rich in plant-based protein, this soup helps stabilize blood sugar, reducing hunger and cravings at night. Japanese nutritionist Shizuko Yamamoto says seaweed frequently appears in her dinners because of its ability to support weight management and improve digestion.

Winter melon soup with shrimp

Winter melon is almost fat-free, low in calories, but rich in water and potassium, which helps limit water retention, one of the factors that makes the belly look bigger. It is also a vegetable that many people trying to lose weight choose for dinner.

Shrimp provides a source of lean, easily digestible protein, making it suitable for dinner without causing bloating. According to the Academy of Nutrition and Dietetics, a dinner rich in lean protein combined with vegetables helps increase feelings of fullness and reduce the risk of snacking after the meal.

Tomato soup with mushrooms

Tomatoes are rich in lycopene, a powerful antioxidant linked to reduced belly fat and improved cardiovascular health. Meanwhile, mushrooms contain beta-glucan, a compound that helps improve fat metabolism and supports the gut microbiome.

According to Dr. Michael Greger, an American physician specializing in plant-based nutrition research, meals rich in fruits and vegetables, low in calories but high in micronutrients, are the foundation for sustainable fat loss, especially in the abdominal area.

Experts note that soup is only effective when prepared lightly, with limited salt, no added sugar, and without using high-fat bone broth. Combining a light dinner with gentle exercise and sufficient sleep will help the process of reducing belly fat safely and sustainably.

Here are some tips for a more effective dinner to help reduce belly fat.

Besides choosing the right soup, the way and timing of your dinner also play a crucial role in reducing belly fat. Experts recommend eating dinner at least 2 to 3 hours before bedtime to allow the body sufficient time to digest and prevent the storage of excess energy as fat.

Dinner portions should be kept moderate. Even a light soup can put a heavy burden on the digestive system and affect sleep quality. A bowl of vegetable soup with a small amount of lean protein is usually enough to feel full without causing bloating.

In addition, it's best to chew slowly and eat mindfully so that your body has time to register the sign of fullness, avoiding unnecessary overeating.

Experts also emphasize that reducing belly fat is a long-term process and cannot be achieved with just a few meals. Maintaining a habit of eating a light dinner, combining it with gentle exercise after meals, and getting enough sleep will help the body regulate its metabolism in a more positive and sustainable way.