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20 Surprising Foods That Shrink Abdominal Fat in 60 Days

Eat your way to a smaller waistline with these RD-endorsed foods.

Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Do you want to shave inches off your waistline in two months? Most people focus on cutting foods from their diet when trying to lose weight and shrink belly fat. However, many experts maintain you should focus on adding the right food instead. Incorporating the right foods can actually help you blast abdominal fat, claims Kylie Bensley, MS, RD, Certified Nutritionist, Clinical Dietician, and Founder of Sulinu. Here are 20 surprising foods that shrink abdominal fat in 60 days.

Mineral Mocktails

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“Mineral mocktails” are a fun way to drink your nutrients, explains Bensley. “These ensure you are getting the essential vitamins your body needs to function properly, plus they can help regulate blood sugar levels and keep your bowels regular, which is beneficial for keeping your gut bacteria healthy,” she says.

Ginger Turmeric Juice

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Make a drink with ginger and turmeric, she recommends. “Ginger supports motility and things moving through the gut,” says Bensley. “Turmeric is considered a digestive bitter and stimulates digestion. Plus, It contains anti-inflammatory and antioxidant properties.”

Fatty Fish

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Fatty fish are “high in protein content to keep you full throughout the day,” Bensley says, noting that omega-3 fatty acids support heart health. “Although fatty fish won’t help you actually lose weight, swapping meat with this is a healthier polyunsaturated fat and a step in the right direction.”

Apples + Unsalted Almond Butter

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Try snacking on apples with unsalted almond butter. “This is the best go-to snack for weight loss for several reasons,” says Bensley. “First, calorically, it is under 300 calories, which is relatively low. Second, the fat from the almonds is healthy and will keep you full. Third, the fiber from the apple can also create a long-term fullness. The fiber is also considered a prebiotic which supports gut health.”

Icelandic Yogurt

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Stock your fridge with Icelandic Yogurt. “A study showed that obese adults who ate three servings of fat-free yogurt a day (as well as being on a reduced-calorie diet) lost significantly more fat and weight than those who were also on a decreased-calorie diet but didn’t have yogurt. The yogurt eaters lost 22% more weight and 61% more body fat than the others in the research group,” says Bensley.

Chili Peppers + Avocado

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Another great combo? “The capsaicin in chili peppers is known to raise metabolism while the fat in the avocado can provide satiating fat,” explains Bensley. “While avocados can be higher in calories (300+ calories per avocado), eating just one with a pepper is a good snack!”

Coffee + Coconut Oil

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Spike your coffee with coconut oil, Bensley recommends. “Some people may scoff at this, but MCT makes up 30% of fat in coconut oil. Due to its molecule shape, it can easily be absorbed and used as a quick energy source. Combine that with the research backing weight loss of coffee (research shows it can increase the number of calories burned), and it’s a great option,” she says.

Lentils + Cucumber/Tomatoes

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Pair lentils with cucumbers or tomatoes or cucumbers for a filling meal. “This food pairing works for weight loss in that it is heavy in plant protein (lentils have 7 grams per serving) and rich in fiber and water,” Bensley says. “Lentils also contain carbohydrates but will not cause a protein spike due to its protein and fiber content.”

Green Tea + Lemon

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What makes green tea and lemon a great combo? “Green tea has what's called ECGC, which is known for weight loss and thermogenic effects on the body. It contains catechin, which helps break down fat. Lemon has many great vitamins, minerals, and antioxidants that help support your body functions,” explains Bensley.

Whey Protein

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Whey is a great source of protein, per Bensley. “Loaded with the amino acid leucine, whey protein is a nutrient-dense type of powder that has been shown to rebuild muscle,” she explains. “I only recommend whey protein for surgery healing because of its potent research-backed effectiveness in repairing the body and not causing weight gain. Studies have shown that replacing the sources of calories with whey protein combined with resistance training led to a weight loss of about 8 pounds.”

Eggs

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Once deemed unhealthy, eggs are now considered a healthy food. “I recommend eggs daily because of their nutrient density and their high levels of selenium, a potent antioxidant. Eggs rank extremely high on a satiety scale, which means they help you feel full, aka, lower ‘food noise’ while being low in calories They also have been shown to boost metabolism through the thermic effect,” Bensley says.

Low Sugar Mocktails

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Low-sugar, alcohol-free mocktails will help you cut down on booze. “One of the largest swaps you can make is to replace your alcohol with alcohol-free versions. Going alcohol-free can change your body composition with less stomach fat,” explains Bensley. “As an RD, this is one of the biggest recommendations just due to the altered metabolism in our body that alcohol creates. It also affects our sleep cycles, which is related to weight gain.”

Algae

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Bensley also recommends algae. “Algae provides a healthy plant-based version of Omega-3, a healthy fat that is recommended to consume for weight loss,” she says.

Kefir

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Consuming dairy kefir is a great way to get probiotics. “Kefir contains the strain lactobacillus, and several studies have shown that it can help reduce visceral fat (the fat surrounding the organs) levels in the body. I recommend low-fat kefir as full fat can stall weight loss,” she says.

RELATED: 25 Essential Habits to Banish Abdominal Fat in 90 Days

Sauerkraut

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Sauerkraut is a great addition to your meal. “A 2015 study found that those who were consuming probiotics such as ones found in sauerkraut instead of placebo gained 50% less body fat,” Bensley reveals. “Since sauerkraut is high in fiber and low in calories and is considered a delicious side garnish, it is easy to add to your meals.”

Kiwi

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Kiwi is a great high-fiber fruit, according to Bensley. “Each kiwi contains 7g fiber,” she says. “And it also is known to reduce belly fat through its high satiety effects of the fiber and water.”

RELATED:10 Surprising Exercises to Look Amazing After 50 in Just 30 Days

Degassed Beans

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Degassed beans “are a perfect food for weight loss,” says Bensley. “I recommend adding baking soda to the cooking process as a way to de-gas them. I recommend this to my surgery clients, and they say it's the perfect way to prevent constipation and gas. Beans are also rich in fiber and protein, which causes satiety.”

Ground Turkey

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Ground turkey is a high-protein and low-calorie option compared to beef, Bensley reveals. “Two turkey burgers have nearly 50g of protein, and the thermal effect of digesting protein aids in weight loss.”

Oats

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Eat your oats, Bensley recommends! “Consuming oats containing beta-glucan for 3 months can lead to a reduction of body fat and lower BM, according to a recent study. Using minimally processed oats contains the most amount of beta-glucan,” she says.

RELATED:I Lost 13 Pounds in 4 Weeks With These 14 Changes

Sprouted Bread

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Next time you are craving carbs, opt for sprouted bread. “Sprouted bread is superior to all other types of bread due to its ability to regulate blood sugar, have whole fiber content, and have mineral-rich ingredients,” Bensley explains. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet

5 Foods to Melt Your Belly Fat Away

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Leah Groth
By Leah GrothApr 10, 2024
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Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.

Low Calorie Density Foods

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The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

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“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

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The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

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The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

Nutrition & Diet

5 Foods That Reduce Abdominal Fat

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Ferozan Mast
By Ferozan MastSep 09, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Belly fat—also known as abdominal or visceral fat—is a particularly dangerous type of fat stored deep in the abdominal cavity underneath the muscle, surrounding vital organs such as the pancreas, liver, and intestines. “For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems,” according to the Mayo Clinic. “In general, though, the greater the waist measurement, the higher the health risks.” While belly fat cannot be spot-targeted, certain things can help with fat-burning, and diet plays a crucial part in that. Here are five foods that can help encourage belly fat loss.

Get Enough Fiber

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Research shows getting the right amount of fiber can help with weight loss (ideally from whole foods). "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health. Fruits, vegetables, legumes, nuts and seeds, and whole grains are all high in fiber.

Good Quality Protein

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Good quality protein such as eggs, dairy, meat, seafood, and tofu can help preserve lean body mass and encourage weight loss. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” say the experts at the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:5 People Who Lost 30 Pounds Share How

Probiotics, Please

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Studies show that probiotic-packed yogurt can help fat loss. “When we put people on diets that include three servings of yogurt a day, we're able to nearly double the amount of fat that’s lost, compared to people on a low-dairy diet,” says University of Tennessee nutrition professor Michael Zemel, PhD. “We have one more tool to combat the obesity epidemic. People shoot themselves in the foot by jettisoning dairy when they go on diets. What they need to do is maintain or increase the dairy intake for a host of health-related reasons, and here's one more: it's going to help you burn fat.”

Try a Low-Carb Diet

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Johns Hopkins researchers found that those who tried a low-carb diet lost an average of 10 pounds more than those on a low-fat diet (28.9 pounds for the low-carbers and 18.7 pounds for the low-fat people). Both groups took in the same amount of calories. “An extra benefit of the low-carb diet is that it produced a higher quality of weight loss,” according to Kerry Stewart, Ed.D. for Johns Hopkins Health. “With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet."

RELATED: 5 Effective Ways to Walk to Burn Body Fat

Don’t Forget To Hydrate

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Studies show that drinking water can help encourage fat-burning. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

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By Ferozan MastJun 09, 2024
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

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Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

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Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

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Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

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As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Nutrition & Diet

Slash Your Belly Fat Risk by 80 Percent in Just Six Weeks

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By Alek KorabOct 02, 2024
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Alek Korab is Founding Editor of Body Network
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Belly fat isn’t just uncomfortable; it’s one of the most dangerous types of fat for your overall health. Visceral fat, the kind that sits deep within your abdomen, increases your risk of heart disease, diabetes, stroke, and more. But here’s the exciting part: research shows that you can slash your belly fat by up to 80 percent in just six weeks by making targeted changes to your diet and lifestyle. In Zero Belly Diet, the power of certain foods and habits helps you melt away belly fat, reduce inflammation, and even change your genetic tendency to store fat. Here are 11 scientifically proven ways to dramatically reduce belly fat and improve your health in just six weeks.

Here's the text with the requested modifications:

Eat More Protein

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Protein helps build lean muscle, which burns more calories than fat even while at rest. Increasing your intake of lean, plant-based protein can help you shed belly fat by keeping you full and boosting your metabolism.

Drink Green Tea Daily

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Green tea contains catechins, antioxidants that boost metabolism and enhance fat burning. Drinking green tea regularly has been shown to specifically target visceral fat, helping reduce belly size in just a few weeks.

Cut Out Sugary Beverages

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Sugary drinks like soda and fruit juices spike blood sugar and contribute to fat storage, especially around your midsection. By cutting out these beverages, you reduce your caloric intake and prevent further belly fat gain.

RELATED: I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Add More Fiber to Your Diet

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Foods high in fiber, such as oats, beans, and fruits, help regulate digestion and reduce bloating. Fiber also stabilizes blood sugar levels, which can prevent your body from storing excess belly fat.

Focus on Healthy Fats

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Incorporating monounsaturated fats from foods like avocados, nuts, and olive oil can help reduce belly fat. Healthy fats signal your body to stop storing fat and start using it for energy, particularly around your midsection.

Start Strength Training

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Strength training helps build muscle, which burns more calories throughout the day. The more muscle you build, the more belly fat you can burn, even while resting. Add simple resistance exercises to your routine to see faster results.

Reduce Processed Foods

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Processed foods are high in sugars and unhealthy fats, which contribute to belly fat. By cutting back on processed snacks, fast food, and refined carbs, you help your body burn fat and reduce inflammation that leads to weight gain.

RELATED: 5 Things I Wish I Knew Before I Lost 70 Pounds (And Kept It Off)

Incorporate Red Fruits

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Red fruits like berries and apples are packed with antioxidants and fiber, which help reduce fat storage and improve digestion. They also contain flavonoids, which can help reduce the size of fat cells and trim your waistline.

Prioritize Gut Health

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A healthy gut is key to losing belly fat. Fermented foods like yogurt and kefir promote a balanced microbiome, reducing inflammation and aiding in digestion. A healthy gut helps your body process food more efficiently and avoid bloating.

Limit Alcohol Intake

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Alcohol is loaded with empty calories and can contribute to belly fat. Reducing your intake to just one drink a day can have a significant impact on your waistline by reducing the calories and sugars you consume.

RELATED: Unlock the Secret to Turning Off Your Fat Genes

Stay Hydrated

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Drinking plenty of water helps flush out toxins, reduces bloating, and keeps your metabolism functioning at its best. Staying hydrated can prevent overeating by helping you feel fuller, especially before meals.

By making these small but impactful changes, you can slash your belly fat risk by up to 80 percent in just six weeks, improving your health and energy along the way. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 4 Months With These 4 Hacks

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By Leah GrothJan 25, 2025
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Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

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You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

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“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

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You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

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To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

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And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

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In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

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And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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