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The Top Foods Proven to Flatten Your Belly

Eat your way to a flat belly with these scientifically backed, fat-burning foods.

Alek Korab
By Alek KorabOct 03, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Alek Korab
By Alek KorabOct 03, 2024
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Alek Korab is Founding Editor of Body Network
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Nutrition & Diet

Struggling with belly fat? You’re not alone. Belly fat, particularly visceral fat, can be stubborn and harmful to your health. But the good news is that the right foods can help you flatten your belly faster than you think. By incorporating certain nutrient-packed foods into your diet, you can target belly fat, reduce inflammation, and boost your metabolism. In Zero Belly Diet, we uncover the foods that have been scientifically proven to melt away belly fat and help you achieve a leaner, healthier body. Ready to see results? Here are the top foods that can flatten your belly and improve your overall health.

Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados are rich in monounsaturated fats, which help reduce belly fat by improving fat metabolism. These healthy fats also curb cravings and help you feel full, preventing overeating.

Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach, kale, and other leafy greens are low in calories but high in fiber, making them perfect for reducing bloating and aiding digestion. Their nutrient density helps keep your metabolism running smoothly, leading to faster fat loss.

Berries

Fresh Berries at the Farmers MarketShutterstock

Berries like blueberries, raspberries, and strawberries are packed with antioxidants that fight inflammation and reduce fat storage. Their high fiber content also helps keep you feeling satisfied and supports a healthy gut.

Eggs

Texture of raw chicken eggs, closeupShutterstock

Eggs are a powerful source of protein, which helps build lean muscle and boosts your metabolism. They also contain nutrients that support fat loss, particularly around the belly area, making them a top choice for a flat belly.

RELATED:28-Pound Weight Loss in 4 Months: 6 Habits I Quit for Success

Greek Yogurt

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Greek yogurt is rich in probiotics, which promote gut health and reduce bloating. It's also a great source of protein, helping to curb hunger and stabilize blood sugar levels, which are key for belly fat reduction.

Salmon

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

Salmon is full of omega-3 fatty acids, which help reduce inflammation and promote fat burning, especially around the belly. These healthy fats also support muscle growth and overall metabolism, making salmon a belly-flattening powerhouse.

Almonds

Almonds in ceramic bowl on wooden background. Selective focus.Shutterstock

Almonds are packed with healthy fats, fiber, and protein, all of which help reduce belly fat. These nuts keep you full longer and prevent blood sugar spikes, which can contribute to fat storage.

RELATED:10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds

Oats

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

Oats are a high-fiber food that helps regulate digestion and keeps you feeling fuller for longer. They stabilize blood sugar levels, reducing the chance of storing fat, particularly in the belly region.

Green Tea

Green tea in a glass cup with a birch leaf. Leaves on a white table around a mug with a drink.Shutterstock

Green tea contains catechins, antioxidants that boost metabolism and promote fat burning. Drinking green tea regularly has been shown to specifically target visceral fat, making it an effective addition to your belly-flattening diet.

Beans and Legumes

The photo shows red, white, black beans. The texture of the seeds is made in high resolution HD. The background of the beans is brown. The beans are in 4 bowls .Shutterstock

Beans and legumes are excellent sources of plant-based protein and fiber, which help reduce belly fat by keeping you full and stabilizing blood sugar levels. They also promote a healthy gut, which is crucial for digestion and fat loss.

RELATED:I Dropped 100 Pounds as a Dietitian and These Are 5 Surprising Things I Learned

Apples

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.Shutterstock

Apples are rich in fiber and low in calories, making them great for keeping hunger at bay. They also contain polyphenols that target fat cells and help reduce belly fat, making them an easy, on-the-go snack for weight loss.

By incorporating these top foods into your daily routine, you'll not only flatten your belly but also improve your overall health, giving you lasting results. 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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Nutrition & Diet

The Top Foods Proven to Flatten Your Belly

Woman,Eating,Strawberries,Happy.,Pretty,Girl,Eating,Healthy,Snack,On
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Alek Korab
By Alek KorabOct 03, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Struggling with belly fat? You’re not alone. Belly fat, particularly visceral fat, can be stubborn and harmful to your health. But the good news is that the right foods can help you flatten your belly faster than you think. By incorporating certain nutrient-packed foods into your diet, you can target belly fat, reduce inflammation, and boost your metabolism. In Zero Belly Diet, we uncover the foods that have been scientifically proven to melt away belly fat and help you achieve a leaner, healthier body. Ready to see results? Here are the top foods that can flatten your belly and improve your overall health.

Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados are rich in monounsaturated fats, which help reduce belly fat by improving fat metabolism. These healthy fats also curb cravings and help you feel full, preventing overeating.

Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach, kale, and other leafy greens are low in calories but high in fiber, making them perfect for reducing bloating and aiding digestion. Their nutrient density helps keep your metabolism running smoothly, leading to faster fat loss.

Berries

Fresh Berries at the Farmers MarketShutterstock

Berries like blueberries, raspberries, and strawberries are packed with antioxidants that fight inflammation and reduce fat storage. Their high fiber content also helps keep you feeling satisfied and supports a healthy gut.

Eggs

Texture of raw chicken eggs, closeupShutterstock

Eggs are a powerful source of protein, which helps build lean muscle and boosts your metabolism. They also contain nutrients that support fat loss, particularly around the belly area, making them a top choice for a flat belly.

RELATED:28-Pound Weight Loss in 4 Months: 6 Habits I Quit for Success

Greek Yogurt

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Greek yogurt is rich in probiotics, which promote gut health and reduce bloating. It's also a great source of protein, helping to curb hunger and stabilize blood sugar levels, which are key for belly fat reduction.

Salmon

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

Salmon is full of omega-3 fatty acids, which help reduce inflammation and promote fat burning, especially around the belly. These healthy fats also support muscle growth and overall metabolism, making salmon a belly-flattening powerhouse.

Almonds

Almonds in ceramic bowl on wooden background. Selective focus.Shutterstock

Almonds are packed with healthy fats, fiber, and protein, all of which help reduce belly fat. These nuts keep you full longer and prevent blood sugar spikes, which can contribute to fat storage.

RELATED:10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds

Oats

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

Oats are a high-fiber food that helps regulate digestion and keeps you feeling fuller for longer. They stabilize blood sugar levels, reducing the chance of storing fat, particularly in the belly region.

Green Tea

Green tea in a glass cup with a birch leaf. Leaves on a white table around a mug with a drink.Shutterstock

Green tea contains catechins, antioxidants that boost metabolism and promote fat burning. Drinking green tea regularly has been shown to specifically target visceral fat, making it an effective addition to your belly-flattening diet.

Beans and Legumes

The photo shows red, white, black beans. The texture of the seeds is made in high resolution HD. The background of the beans is brown. The beans are in 4 bowls .Shutterstock

Beans and legumes are excellent sources of plant-based protein and fiber, which help reduce belly fat by keeping you full and stabilizing blood sugar levels. They also promote a healthy gut, which is crucial for digestion and fat loss.

RELATED:I Dropped 100 Pounds as a Dietitian and These Are 5 Surprising Things I Learned

Apples

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.Shutterstock

Apples are rich in fiber and low in calories, making them great for keeping hunger at bay. They also contain polyphenols that target fat cells and help reduce belly fat, making them an easy, on-the-go snack for weight loss.

By incorporating these top foods into your daily routine, you'll not only flatten your belly but also improve your overall health, giving you lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Top 5 Foods to Lose Belly Fat

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Leah Groth
By Leah GrothSep 27, 2024
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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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to eat yummy food and still lose weight? If so, there are a handful of tasty eats that can help you achieve your goals. Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she reveals her favorite weight loss foods. “Are you struggling to lose belly fat? If so, you’re not alone. Many people find it difficult to lose weight in general, but belly fat can be especially stubborn,” she writes in the caption of the YouTube video. “The good news is that there are certain foods that can help you lose weight and get rid of belly fat. In this video, we’ll share with you 5 top foods to lose belly fat and get rid of belly fat for good.”

These Foods Are Backed By Science

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

“Are you concerned about your belly fat? Well, here are the top five foods to help you lose that belly fat, as found in the science,” she says at the start of the clip.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

1. Green Tea

Japanese green teaShutterstock

Number one? Green tea. “Green tea, along with its naturally occurring caffeine and just the right amount, helps to target that belly fat,” she says.

Green Tea Offers Lots of Other Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Green tea offers more health benefits than just weight loss. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

2. Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Number two is eggs. “Eggs contain choline, especially in the yolk, which, when you're low in choline, you actually tend to make more visceral fat around your organs, which is very dangerous for your overall health,” she says.

Eat the Whole Egg

Poached eggsShutterstock

She recommends eating the whole egg, including the yolk. According to the USDA, one large egg boasts 6 grams of protein, almost 5 grams of fat, and about 72 calories.

3. Fish and Seafood

Top view of salmon fillet display for selling in wet marketShutterstock

Number three is fish and seafood. This is due to their “really important” contribution of electrolytes, “helping your metabolism and your mitochondrial health,” she says.

4. Olive and Avocado Oil

Organic olive oil pouring from carafe into glass bowlShutterstock

Number four? “Olive oil and other healthy fats like avocado oil as well,” she says. One 2020 study found that drinking olive oil daily reduced body weight, waist circumference, and inflammatory factors over a two-month time period.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

5. Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

And number five is her “favorite,” she confessed: Dark chocolate. “Make sure that it's at least 70% and above because its antioxidants have an anti-obesity and an anti-diabetic effect,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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FACT CHECKED BY Christopher Roback
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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—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

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

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

Woman cutting chicken fillet in kitchen, closeupShutterstock

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

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

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

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

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

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

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

5 Simple Ways to Debloat Your Body

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Leah Groth
By Leah GrothSep 07, 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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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Have you ever looked in the mirror one day and felt like your waist looked snatched, but the next, it didn’t? Bloating happens to the best of us, but luckily, you can do some things to mitigate it. Jada, an Atlanta-based wellness influencer who regularly shares videos about her weight loss journey, recently addressed boating in a viral video, claiming that she “cracked the code” and her “waist has been snatched ever since.” At the start of the clip, she shares photos taken two days apart, with her waist looking drastically slimmed down in the second photo. “What in the heck did I do differently in those few days? Sometimes, you think you're not making progress, but you're really just bloated, and once you remove the bloat, you see all the hard work you've been putting in. I literally woke up and was snatched,” she says, offering three tips on how to debloat your body fast.

OxyGreen Plus L-Glutamine

@digitaljada

How I debloat (actual tips that help)🧚🏽✨💕 @ehplabs #ehplabs

Jada maintains that the “dynamic duo” of OxyGreens and L-Glutamine is a “force to be reckoned with,” she claims. “This is so fast acting. I want a quick fix. This is it,” she continues. “When I tell you this starts working, you're going to feel it in your stomach.”

Prebiotic Foods

Fresh bananas on wooden backgroundShutterstock

“Diet is definitely going to impact your gut health,” she says. This is why “you definitely want to make sure you're including prebiotic” foods, like bananas. Other examples are asparagus, leeks, onion, garlic, berries, legumes, and seeds.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Probiotic Foods

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

As for probiotic foods, “y'all know one of my favorites is kombucha. Another example here is sauerkraut. So good for your gut,” she says. Other examples are yogurt, kefir, kimchi, fermented veggies, and miso.

The Combo of the Three Is Great for Your Gut

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She claims that the combo of the drink plus prebiotic and probiotic food equals gut health. “Your gut is going to thank you,” she says. “When I'm in a rut, and I'm like, I'm feeling extra bloated, and I'm going somewhere, and I want these jeans to fit a certain way, I'm going to pull this concoction out and also make sure my diet is balanced.”

Boating Changes with Your Cycle

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

She also adds that “on different phases of your cycle, you can absolutely be a little bit more bloated than others, so always keep that in mind,” but even so, this combo helps.

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

An MD Explains Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Kenneth Brown, MD, a Texas-based gastroenterologist, Founder and Chief Medical Officer of Atrantil, and the host of the Gut Check Project podcast explains that during the menstrual cycle, hormonal fluctuations, primarily estrogen and progesterone, can have a significant impact on gastrointestinal function for women. “These changes can lead to symptoms such as bloating, abdominal discomfort, and changes in bowel habits,” he says.

Here Is What Helps with Bloating

Delicious tea with lemon on a wooden background. A slice of lemon on the table. Water with lemonShutterstock

What else helps with bloating? According to Dr. Brown, a fiber-rich diet, hydration, exercise, mindful eating, limiting trigger foods, and herbal teas. And yes, lemon water can help. “Warm lemon water may help alleviate bloating for some individuals by promoting hydration, stimulating digestive enzymes, increasing bile flow, reducing inflammation, and supporting regular bowel movements,” he says. “However, its effectiveness can vary depending on the underlying cause of bloating and individual factors such as digestive health and diet. It's important to note that warm lemon water may not be suitable for everyone, especially those with GERD or acid-related digestive issues.”

💪🔥Body Booster: If you are experiencing bloating, make sure to hydrate – even though it may feel counterintuitive. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Eat Your Way to a Flat Stomach With These 2 Foods, According to Weight Loss Expert

Jenna_Rizzo5
jennaaaamariee/Instagram
Leah Groth
By Leah GrothApr 05, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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Do you want to lose weight by eating yummy food? Fitness influencer and online coach Jenna Rizzo (@jennaaaamariee) has been helping women get in shape the natural way – via diet and exercise, for six years. In a recent TikTok video she claims that you can lose weight fast by adding two foods to your diet. “These are two foods you're not eating, but you absolutely should be if you want a flat stomach,” she says at the start of the clip. She explained that she recently got a text from one of her clients who lost five pounds in two weeks simply by adding them to her diet. The Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the foods.

Food One: Fermented Food

Jenna_Rizzo_jennaaaamariee9jennaaaamariee/TikTok

“The first thing you want to make sure you're eating a lot of is any type of fermented foods,” says Jen. “These are foods like yogurt, sauerkraut, kimchi, kombucha.”

They Are Loaded with Nutrients and Probiotics

Jenna_Rizzo2jennaaaamariee/TikTok

Why are fermented foods good for you? “These foods are going to be loaded with nutrients and a good bacteria called probiotics, and these foods are going to help way more with reducing bloating than any type of greens drink ever will,” she claims. Collingwood is a big fan of probiotics, as they “are excellent for gut health which can potentially help with weight loss, immune system, and overall wellness,” she says. “Fermented foods are a natural way to get probiotics into the gut and aiming for daily consumption is an excellent goal.”

RELATED:I Lost 7 Pounds in 2 Weeks With This Simple Plan

Food Two: Protein

Jenna_Rizzo_jennaaaamariee7jennaaaamariee/TikTok

The second thing is to “add protein to every single meal and snack you eat throughout the day,” Jen says. “I don't care who you are, you're probably not eating enough protein.”

Protein Keeps You Satiated and Helps Burn Fat

Jenna_Rizzojennaaaamariee/Instagram

“Not only is protein going to help you feel full for longer periods of time, it's going to naturally increase your body's ability to burn fat,” Jen explains.

It Promotes Muscle Tone

Jenna_Rizzo4jennaaaamariee/Instagram

“It also creates a nice muscle tone so when you do lose weight, you don't end up looking skinny fat,” she continues.

RELATED:5 Reasons Your Body May be at Risk for Heart Disease

Aim for 30 Grams of Protein Per Meal and 15 Per Snack

Jenna_Rizzo_jennaaaamariee8jennaaaamariee/TikTok

“You want to aim for about 30 grams of protein per meal and 15 grams of protein per snack,” she says. “Protein is necessary for all of us, and it is especially good when trying to lose weight,” agrees Collingwood. “Protein helps to keep you satiated for longer periods of time as well as having a higher thermic effect of food meaning it burns more calories to digest it than fat or carbs.” She recommends aiming for 30 grams per meal “and depending on body weight and activity level, getting a bit more in snacks is also beneficial.”

💪🔥Body Booster: If you want to lose weight, try adding fermented food to your diet and amping up your protein intake.

@jennaaaamariee

Start eating the first one & watch your bloating disappear.

Nutrition & Diet

I Lost 50 Pounds at 50 by Following These Easy Diet Rules

Denise Kirtley fiftyfitnessjourney
Coach Lost 50 Pounds at 50 by Eating These 6 High-Protein Meals
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Leah Suzanne
By Leah SuzanneApr 16, 2025
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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.

Are you struggling to lose weight in your 50s? You may need to try a more flexible dietary approach. Denise Kirtley is a 54-year-old transformation coach who looks half her age after rehabbing her approach to diet and fitness shortly after turning 50. In a new social media post, she reveals the dietary changes she made that enabled her to get her fittest figure ever. “I lost 50 pounds in my 50s and have kept it off for almost 4 years now. Here’s what I ate last year to maintain my weight loss,” she writes in the post.

She Has “Cracked the Code”

Here’s the thing…I love food. I look forward to my meals. Over the past four and a half years, I feel like I have finally cracked the code on how to eat in a way that makes me feel satisfied while fueling my workouts so I can become stronger. And most importantly…without feeling deprived.

Her Meals Are Protein Focused

“I have learned to make balanced meals that work for me. All of my meals have approximately 25g to 35g of protein plus a good amount of healthy carbs for energy and the right amount of fat to maintain my goals,” she says.

Her Meals Are “Balanced” and Even Include Processed Foods

“Whenever I post my meals…there’s always a few that criticize any processed food, any sugar, anything that we are told are ‘bad’ foods. I have learned that for me, it’s really about balance. I don’t look at foods as good or bad,” she says.

The “All Or Nothing” Mindset Backfires

“And I have learned long ago that when I fall into a perfectionist, all or nothing mindset…it backfires.

As a former binger and emotional eater, that mindset doesn’t serve me,” she continues.

She Aims for 80/20

“So, I aim for 80% of my diet to be whole natural foods…I eat lots of lean meats, fish, fruits, veggies and grains. I have developed a love for these foods as a result of loving how eating them makes me feel. But I also allow flexibility with 20% of my diet,” she says.

She Even Eats Bread, Chocolate, Pasta, and Protein Bars

This “includes bread (gasp!). I love bread! And chocolate! (Bigger gasp!) I have had a bit of chocolate every day for the past 4.5 years! Every.Single.Day. And the occasional protein bar, bit of pasta, protein powder, veggie meats, etc, etc,” she says. “On vacation or special occasions I have dessert! And even on a very rare occasion, a glass of champagne (few times per year)”

Flexible Eating Makes Her Diet Sustainable

“My working these more flexible foods into my macros has made this a really sustainable and enjoyable way of life for me. If you’re looking for someone that has given up absolutely everything processed or refined, that’s not me. I admire the people I see on here that say they only eat whole foods 100% of the time,” she says.

Rigidity Doesn’t Work for Her

“But as a food lover and someone who struggled with weight ups and downs most of my adult life, it’s all about balance. I know that a life with rigidity around food choices and a future of only chicken and broccoli doesn’t work for me,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Walking Over 50? This Simple 30-Minute Routine Targets Stubborn Fat

Pahla Bowers Pahla B
I Lost Weight After 50 With These Simple Changes
Copyright Pahla B/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 16, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Middle age brings many changes to our bodies, especially during menopause, when weight seems to stick no matter what we try. Fitness coachPahla Bowers has developed a simple yet effective walking workout specifically designed for women over 50 that combines low-impact movements to target stubborn fat without stressing your joints. This 30-minute routine alternates between walking intervals and targeted exercises that can be done right in your living room, making it perfect for busy days when you need an effective workout without complicated equipment.

The 5-0 Method Makes Weight Loss Simple

"Every single day we do five things that make you say, oh, I had no idea it could be so simple to lose weight at our age," explains Pahla as she introduces her 5-0 method in her post. This approach focuses on five daily habits: eating the right number of calories (not necessarily fewer), drinking enough water (half your body weight in pounds in fluid ounces), maintaining consistent sleep patterns, exercising moderately, and managing your mindset. This combination creates a sustainable path to fat loss that works especially well for menopausal bodies.

One Minute Walking, 30 Seconds Exercise

The workout follows a simple but effective pattern: one minute of walking alternated with 30-second cardio exercises. "Today's workout was really for me to be able to just really enjoy moving my body and not having to think too hard," Pahla shares. You can walk anywhere—around your living room, up and down hallways, or even take the routine outside. What makes this approach so effective is the continuous movement that keeps your heart rate in a fat-burning zone without overtaxing your system.

Your Mindset Is Your Secret Weight Loss Weapon

Perhaps surprisingly, Pahla ranks mindset as the most important factor for weight loss success. "If you truly do not believe you can lose weight, think that you are not losing weight... mindset's number one," she emphasizes during the workout. The routine incorporates a powerful mantra—"I am always on track"—to help shift your perspective about your progress. This positive approach reduces stress hormones that can sabotage weight loss efforts, particularly during menopause when hormonal balance is already disrupted.

Balance Training Burns Fat And Protects Your Future

Throughout the 30-minute routine, many exercises like "speed skaters" strengthen your outer thighs while improving balance. "That is the thing that can keep you from falling over when we're doing lateral moves like this, strengthening your inner and outer thighs," Pahla points out. This focus on balance isn't just about current fitness—it's targeting the areas where fat often accumulates after 50 while simultaneously protecting against falls. "Most older adults actually fall from some kind of a lateral motion," she explains, making these side-to-side movements crucial for long-term independence.

Low-Impact Doesn't Mean Low Results

Just because this workout avoids jumping doesn't mean it's not effective for fat loss. "Just because we are not jumping doesn't mean your heart rate doesn't have some variability here," Pahla reminds participants during the "swimming frogs" exercise. The workout strategically incorporates arm movements that elevate your heart rate while keeping the routine gentle on aging joints. This approach allows you to burn stubborn fat without adding stress to your knees, hips, or back—a common concern for women over 50.

What Really Drives Fat Loss After 50

During the walking intervals, Pahla reveals an important truth about exercise and fat loss. "Exercise is fantastic for your health. It's beautiful for your health. Very, very, very good for you. Does not drive weight loss," she explains. While movement is essential for overall wellness, particularly heart health, nutrition and mindset play bigger roles in shedding pounds. Understanding this helps you approach exercise with the right expectations and reduce frustration when the scale doesn't immediately respond to your efforts.

Water And Sleep: The Unsung Heroes Of Fat Loss

According to Pahla, water and sleep play crucial roles in your body's ability to burn fat. "They don't necessarily speed up weight loss when I'm doing them right, but they definitely slow them down if I'm not hitting my targets," she shares. The 5-0 method recommends drinking half your body weight in ounces of water daily and maintaining consistent sleep patterns. These simple habits support your hormone regulation and metabolism, creating an environment where your body can more efficiently release stored fat.

Make This Workout Work For Your Body

Throughout the 30-minute routine, Pahla emphasizes personalizing the workout to your fitness level. "You, my friends, can always make the workout work for you," she encourages while demonstrating modifications. This might mean slowing down certain movements or reducing range of motion as needed. She warns against pushing too hard just because it feels good in the moment, noting that soreness, fatigue, or plateaued weight loss might indicate your workout isn't truly working for your unique body.

Every Movement Is Moving You Forward

The workout includes fun exercises with names like "clackers," "ding-dongs," and "chicken wing high knees" that make the 30 minutes fly by. "Your track might not look anything like you thought it was going to or like you wish it would, but it is your beautiful, unique, personal track," Pahla reflects during the final exercises. This perspective helps release the pressure of comparing your progress to others. By acknowledging that your journey is uniquely yours—with all its detours and unexpected turns—you can approach fat loss with greater patience.

Cool Down With Forward Thinking

As the workout winds down with gentle stretches, Pahla reinforces the forward-looking mindset that supports long-term success. "You are always on track for a glorious time ahead of you. Independence, being your healthy weight, feeling amazing," she says. Even during the cool-down, the simple arm circles and side steps continue the balance training, reinforcing that every movement contributes to your fat-burning goals. This 30-minute routine isn't just about today's calories—it's building habits that support lasting weight loss.

Start Your Fat Loss Journey Today

This 30-minute walking workout is part of a larger series designed specifically for women over 50, but you can begin with just this single routine. Performing moderate exercise like this consistently delivers better results than occasional intense sessions that leave you too sore to continue. Start where you are, move at a pace that feels sustainable, and remember that being "on track" means showing up for yourself daily. As Pahla says at the end of the workout, "Not only are you always on track, but you always do such a great job." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Diet Hacks for Getting “Toned and Lean” in Your 40s

Julie Clouse
Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common
Copyright julieclouse_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 struggling to shape up in your forties? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight after 40. In a new post, she reveals a few things that helped her get fit in perimenopause. “Eating habits that helped me get toned and lean in my 40s,” she writes, revealing 7 nutritional habits that helped her achieve her enviable body.

She Increased Her Protein Intake

The first thing she did? Increased her protein intake. “Increasing my protein intake to eat my body weight in grams of protein, has not only improved muscle recovery, but also made me feel more satiated, leading to positive changes in my body composition,” she writes.

She Ate 3 to 4 Large Meals a Day

Eating 3-to 4 large meals a day was also game-changing. “Instead of skipping breakfast or lunch and later binge eating snacks and being behind on protein goals, I now eat larger meals, which helps me avoid excessive snacking and overeating,” she says.

She Ate 80% Whole Foods

“Transitioning to a diet of 80% whole foods (veggies, fruits, lean proteins, whole grains) from one that was not protein focused and a lot of processed foods, has left me feeling energized, with clearer skin, and significantly better overall,” she says.

She Ate 20% of Foods That Fulfilled Her Cravings

She allotted the remaining 20 percent to foods that fulfilled her cravings. “Allowing myself to enjoy 20% indulgent foods like sweets and pizza prevents binging since I’m not completely depriving myself. Do not deprive or call foods off limits, just make them fit in your diet in moderation. Life is so much better with some indulgence!” she says.

She Ate Similar Meals

She also ate consistent and similar meals daily. “Preparing simple, enjoyable meals on repeat saves time and reduces overwhelm, especially if you’re counting macros,” she say

She Fueled Her Body Properly

Fueling her body properly was another game-changer. “For years, I thought I needed to eat less to look toned. But staying in a constant diet state kept me from seeing results. Once I focused on eating enough to support muscle growth, my body composition finally changed. You can’t build a strong, lean body if you’re always under-fueling!” she said.

She Took Creatine Daily

Taking creatine daily was the final helpful habit. “One of the simplest and most effective supplements! 5g of creatine daily helps with muscle strength, recovery, and overall body composition. It also supports energy levels during workouts, making it easier to push harder and build lean muscle,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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