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20 Effective Techniques to Reduce Your Body Fat

Improve your health and lose weight with these tips.

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FACT CHECKED BY Alek Korab

If you want to lose body fat and keep it off, don’t approach it with the mindset of going on a short-term diet—instead, focus on long-term, sustainable behaviors that will not only encourage weight loss but improve overall health. “Think of your goals on days when you don't feel like eating healthy foods or moving more,” says the Mayo Clinic. “Find other ways to stay on track too. For instance, you could post an uplifting note to yourself on the refrigerator or the pantry door.” Here are 20 effective techniques to help lose weight, feel better, and look better.


Count Calories

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Weight loss comes down to a simple (if not easy) equation of calories in, calories out. Use a calorie calculator to find out what your daily intake should be for weight loss and fat-burning. Remember, counting calories is just one part of weight loss. You could technically lose weight eating nothing but Twinkies but it would be terrible for your health.

Eat Whole Foods

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Eat whole foods as much as you can for maximum nutrients and appetite satiety. “Eating foods whole can limit how the body absorbs the fat and sugar that’s in them,” dietician Victoria Taylor tells the British Heart Foundation. “Research has shown that when almonds are eaten whole, we don’t absorb all the fat that’s in them because the fat remains bound in the nuts’ cells. But grind the nuts up – think ground almonds and nut butters – and the oil is released from the cells, making it more available for the body to absorb.”

Get Enough Sleep

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Sleep is a non-negotiable for weight loss. Lack of sleep disrupts fat-burning in many different ways, including spiking cortisol and causing excessive hunger. The CDC recommends adults get at least 7 hours of sleep a night.

Avoid Added Sugars

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Added sugars offer zero nutritional value and can cause harm to your health. Not only are they empty calories, but added sugars may encourage belly fat accumulation. Save the sugar for cheat meals or special occasions.

Eat More Fiber

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Fiber is linked to successful weight loss. High-fiber foods promote satiety and fullness, which encourages us to eat less. High-fiber diets have also been shown to help prevent heart disease and type 2 diabetes.

Enjoy Healthy Fats

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Healthy fats such as those found in olive oil and fatty fish such as salmon should be included in your diet. These fats promote satiety and have many other healthy benefits, such as boosting the metabolism and encouraging fat-burning. Healthy fats are also beneficial for combating “bad” LDL cholesterol.

Walk Everywhere

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Walking is simple, accessible, and a highly effective way to burn calories throughout the day. By opting to walk when possible, not only are you burning fat, but you’re improving overall health. Regular exercise is also linked to better mental health.

Eat Plenty of Vegetables

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Vegetables are packed full of fiber and nutrients, and should be consumed daily. Non-starchy vegetables such as cauliflower, spinach, and kale are ideal for weight loss as they don’t spike blood sugar levels. Enjoy them whole rather than juiced for optimum weight loss benefits.

Manage Stress

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Stress and weight gain are sadly linked, so do everything you can to manage the stress in your life. How you manage stress is up to you. Some people like to meditate, others find it more therapeutic to hit the gym.

Watch the Alcohol

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Alcohol is not your friend when you’re attempting to lose weight and burn fat. Too much alcohol disrupts sleep, which negatively impacts weight loss. You’re also more likely to make unhealthy food choices when drinking.

Try Intermittent Fasting

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Intermittent fasting can be a useful tool for weight loss, especially if you find the idea of constant calorie-counting or portion control exhausting. By limiting the time in which you allow yourself to eat, you will naturally have fewer opportunities to mindlessly snack. Make sure to eat as many nutrients as possible with your meals.

See a Therapist

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Talking to a mental health professional could be very helpful to unpick what is causing weight gain in the first place. Weight gain could be a symptom of another issue, in which case it won’t hurt to seek professional help and guidance.

See Your Doctor

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Keeping on top of your physical health is important, too. Get a physical once a year and make sure you aren’t depleted in any essential nutrients. Sometimes weight gain could happen for reasons that are not related to lifestyle choices.

Make It Fun

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Find hobbies that are active but also really fun and rewarding. Playing tennis for an hour may be a lot more sustainable for someone than running for the same amount of time. Exercise does not have to be a miserable, grueling experience. Find something you love and stick to it.

A Little Help From Friends

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Tell the people around you you’re working hard to lose weight, so they can support you on your journey. You’re less likely to go off track if others are cheering you on and offering help and encouragement.

Don’t Eat Junk Food

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This may be difficult if you’re used to eating a lot of ultra-processed foods, but cutting out fast food is good for your waistline and your health. These foods have been designed to be overconsumed, and are usually packed full of unhealthy additives, trans fats, and sodium. It may take a while, but train your palate to enjoy normal, whole foods.

Lift Weights

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Don’t be afraid of lifting heavy weights—unless you are deliberately trying to bulk up, it’s unlikely to happen. Building muscle is beneficial in many ways, not least that it encourages fat burning even when you’re at rest. Strong muscles encourage strong bones, and there is a real mental health benefit to strength training.

Get a Personal Trainer

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Using the services of a personal trainer can really help kickstart your weight loss journey. A good trainer will help you figure out a plan to get to where you want fitness-wise, while burning fat and improving your appearance. Many personal trainers are also qualified to provide nutritional advice.

Portion Sizes

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Learn what a normal portion size looks like—it will really help with weight loss efforts, considering you need to burn off more than you eat. By being mindful of portion sizes, you will instinctively know how much food to serve yourself, and listen to your hunger and fullness cues better.

Cook Your Own Food

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Food prepping is an incredibly useful tool for weight loss. By preparing your own meals, you not only save money, but have full control of every single ingredient that goes into your dishes, down to the last calorie. You will also take a huge amount of decision fatigue off your shoulders, because the food is already prepped and ready to be eaten. 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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“How to lose body fat” is a question I get asked a lot as a nutritionist. Maybe a client wants to shrink their belly, reduce some arm flab, or slim down a double chin—no matter the area they want to target, it’s important to know how to reduce body fat. “There are three key components of a sustainable body fat loss plan,” says Lacy Puttuck, MS, RDN, CISSN, CSCS, a Registered Dietitian at Top Nutrition Coaching:


  1. Weight training: Skeletal muscle is metabolically active and burns a great amount of energy even at rest. By increasing and maintaining muscle mass, your overall calorie burn is higher. This higher calorie burn makes keeping fat off more successful.
  2. Higher protein diet: You must feed the skeletal muscle to maintain it. Eating enough protein provides the building blocks for this to occur. Current research supports 1.5-2 grams per kg of body weight (Philips, 2014)
  3. Adopting healthy habits: These habits need to include cooking meals at home and avoiding unnecessary calories. Many times, we consume snacks and calories that exceed our metabolic rate. Over time, this will cause fat mass to be gained back. It is important to look at daily habits that will not support fat loss and work with a health professional on making long term adjustments.”

Those are the basics, but read on for a more comprehensive look at how to lose body fat, with proven methods and tips that work, and find out exactly how to lose body fat this year.

What is Body Fat?

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Body fat, or adipose tissue, is a major source of stored energy (calories). Its size and function are based on a variety of factors. Within fat tissue, we find nerve cells, immune cells, and connective tissue along with the fat cells. Fat cells can release hormones related to appetite and metabolism and help form steroid hormones (like testosterone). We have subcutaneous fat, located directly underneath the skin, which cushions bones and joints. There’s also visceral fat, or ‘belly fat,’ that gathers deep in the abdomen, where it wraps around digestive organs and the heart.

Weight loss only shrinks fat cell size, not the number. The amount of fat cells you will ultimately have is set in puberty, and they stay put throughout adult life when weight is stable. However, weight gain from extra calories makes fat cells bigger--they expand like a balloon to store the extra fuel. Once the size limit of a cell is reached, new cells are formed.

There are different types of fat, including brown, white, beige, and pink. We typically refer to white fat when talking about body fat loss. It’s made for storage and is the most abundant type. It hangs out in the belly, thighs, and hips and releases over 50 types of hormones, enzymes, and growth factors. Some of these help the liver and muscles respond better to insulin. If there are too many or larger fat cells, insulin doesn’t work as well, and the risk for type 2 diabetes and heart disease goes up.

Essential fat, located in most organs, muscles, and the central nervous system, is a combination of fat types and is required for normal body function. It helps manage hormones like estrogen, insulin, cortisol, and leptin, helps control body temperature, and aids in absorbing vitamins and minerals. If body fat drops too low, there may not be enough essential fat to perform these duties.

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

The Difference Between Losing Weight and Losing Body Fat

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Weight loss is the overall decrease in weight from all parts of the body, including fat, muscle, and stored water. It’s critical to remember that muscle is part of that number. We can expect to lose around 20% of total weight from fat-free mass, like muscle, in the process of intended weight loss. (That’s the equivalent of 8 pounds of muscle for a 40-pound weight loss.) When calories are severely restricted (looking at you, 1200-calorie-or-less diets), that amount goes up as the body starts to break down the protein in the muscles and convert it into glucose for fuel. Muscles are active calorie burners. Losing more muscle mass during weight loss can lower metabolism more than what would be expected with a change in body mass. This means you can gain weight (fat) back much more easily.

Body fat loss is the specific reduction of stored fat from the body. Changes in body fat don’t always align with weight measured on a scale, and I’ve frequently seen in my career clients who drop clothing sizes without a comparable change in weight on the scale. Loss of fat while maintaining lean body mass is more important than overall weight loss, considering the problems that can occur with excess fat like that in the belly.

Understanding the Basics

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So, how does the body store and burn fat? When we eat, the presence of glucose, fatty acids, and amino acids from food in the intestine triggers the release of the hormone insulin. Insulin tells the cells to open their ‘doors’ and let the nutrients in, and to then store them. While glucose is stored in the form of glycogen in the liver and muscles, tiny fat droplets go into the fat cells. Excess calories from any source (protein, fat, or carbs) trigger fat storage. If the circulating insulin level is high, like what happens with insulin resistance, then the enzyme that breaks down fat (lipase) becomes very active as well. The tiny fatty acids from the broken-down fats are absorbed from the blood into fat, muscle, and liver cells, where they then stay. Fat cells can store glucose and amino acids from proteins, too—but it takes more effort, so they are much more likely to store fat than the other nutrients.

The body needs calories for energy at rest to pump blood, inflate the lungs, and for brain function, among other things. We need calories when we’re active, as the muscles need energy to do their job and move you. We even need calories when we eat—our digestive system needs energy to break down and store the nutrients from the food.

So many needs, it’s no wonder the body has become so good at its survival skills! When it senses deprivation of fuel (calories), some organs in the body make and release hormones that act on cells of the liver, muscle, and fat tissue and have the opposite effect of insulin. The body starts breaking down glycogen into glucose first, followed by stored fat. When body fat is broken down for energy, or ‘burned, ’ the byproducts leave your body through water (in sweat and urine) and as carbon dioxide (through breathing out).

RELATED:This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Key Factors That Affect Your Ability to Lose Body Fat

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  • Metabolism: The human body evolved to value fat storage and to see calorie shortage as a distress signal. Fuel-burning slows to compensate for fewer calories coming in. The body doesn’t know if there’s an intended calorie shortage or a true emergency. Cutting back too much can thus backfire. If you’ve ever been close to running out of gas, you’ve likely changed how you drove to conserve fuel until the next stop—this is a similar scenario. During weight loss, a part of your brain becomes less active, resulting in changes in appetite and hunger hormones such as leptin (“I’m satisfied”) and ghrelin (“I’m hungry”). Fat cells produce leptin, and when they shrink, they make less of it. You feel less full. Ghrelin is made in the stomach and tells the brain it’s time for more fuel; it drives you to eat. During weight loss, ghrelin levels rise and increase hunger. You take in extra calories as you eat more to feel full, with less awareness of the amount you’re truly eating.
  • Physical activity can speed up metabolism to a degree. The temporary boost comes from the ‘afterburn’ effect, otherwise known as excess post-exercise oxygen consumption or EPOC, where the calorie-burning rate stays slightly elevated in the hours after exercise. High-intensity exercise results in more circulating epinephrine and human growth hormone, both of which stimulate body fat loss.
  • Genetics: Genes linked to weight gain can affect appetite, metabolism, cravings, and body fat distribution. Some genes make it difficult to lose weight even when changing up your food intake and activity level.
  • Hormones: Changes in sex hormones can affect body fat. For example, the body tries to store more fat during perimenopause. Fat tissue releases estrogen during a time when the amount is otherwise dropping—all part of the body trying to maintain homeostasis. After menopause, the percentage of body weight coming from fat is higher.

The Significance of Diet in the Process of Losing Body Fat

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“When it comes to losing body fat, nutritional intake is the basis for overall success. However, the different aspects of eating may not be what you would expect,” says Courtney Pelitera, MS, RD, CNSC, a Registered Dietitian specializing in sports nutrition & wellness nutrition. “Without a doubt, the most important part of a weight loss diet is to be in a calorie deficit. To put it simply, this means that you are eating fewer calories than you are spending in a day/ week/ month. Other aspects of diet that are significantly important to weight loss are meal timing, nutrient density of food, and nutrient content of food. Some examples of manipulation of these things include intermittent fasting, low-carbohydrate diets, or low-fat diets.”

She continues: “The best way to use nutrition for fat loss is to find what works best for you in order to be in a caloric deficit. Looking at the research, there is no one weight loss diet with better long-term effects as long as the caloric deficit is maintained.

For example, if it is going to be easy for you to not eat food from 6 PM to 10 AM, maybe intermittent fasting is the best weight loss strategy for you. If you don’t mind eating lower-fat foods, maybe a low-fat diet is the right call for you.

The Mediterranean diet is one of the most well-researched and studied diets for long-term effects on weight loss and cardiovascular health. This diet involves eating high amounts of fruits and vegetables, lean sources of protein, and healthy fats like avocado and olive oils.

Of note, higher protein diets are something that I recommend frequently for fat loss. This is because protein helps to preserve muscle and keeps you full for a longer period of time. This allows you not only to eat fewer calories but also to maintain a higher metabolism through higher muscle composition.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

How to Achieve a Calorie Deficit and the Safest Way to Achieve It

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“A calorie deficit is when your body is using more energy than you are consuming,” says Pelitera. “A good deal of this is determined by a person’s basal metabolic rate. This is how many calories your body burns just surviving (brain function, organ function, digesting food, pumping blood, etc.) on a day-to-day basis. Unfortunately, for many of us, this is not something that can be drastically changed. However, we can change a small percentage of overall calories burned with daily movement and exercise.

Keep in mind that you cannot out-exercise a poor diet. However, you can help the weight loss process a bit by getting more movement each day and utilizing strength training.”

Specific Foods or Nutrients That Can Aid in Losing Body Fat

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“Diets higher in overall protein (about 25-30g protein per meal) are shown to have higher satiety levels, leading to less overeating, less snacking, and an overall lower calorie intake,” says Pelitera. “No one food is going to burn fat, but diets high in fiber, fruit and vegetable intake, lean protein sources, and low-fat dairy products provide a vast nutrient profile while promoting overall health and encouraging healthy weight loss.”

The Role of Exercise in Losing Body Fat and Which Types Are Most Effective

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“Exercise alone will not aid in weight loss,” says Pelitera. “Studies have shown that exercise increases appetite, and therefore, naturally, we eat more when exercising. However, this absolutely does not mean that people should not be exercising, as the benefits of exercise on cardiovascular, mental health, aerobic fitness, blood glucose levels, and blood pressure are significant.”

She goes on: “Exercise in combination with a caloric deficit is the key to success. Regular aerobic exercise has been linked over the last decade of research to losing and maintaining low body weight throughout the research. This includes things like running, swimming, skating, elliptical, biking, and even walking on a regular basis.”

How to Balance Cardio and Strength Training for Optimal Fat Loss

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“We know that both strength training and cardiovascular exercise are very important in overall health and longevity. For weight loss specifically, cardiovascular exercise has been shown to be more effective in long-term weight loss. However, looking at body composition, fat mass in particular, strength training is known to be very important in reducing overall fat mass while also maintaining muscle mass,” says Pelitera.

“When exercising, the order of exercise (cardio vs strength) has not shown to make enough of a difference to be overly concerned with which you do first. My advice to clients is to do the exercise you want to focus on more first. If you want to work on building some strength, do that first. If you want to try to run fast or farther, for example, do cardio first. In theory, you will be more tired for the second exercise, therefore, you might not put your best work in.

Alternatively, if you are prone to skipping a certain part of the workout, like people who love strength training but hate cardio, do the cardio first to make sure it gets done!

A good exercise split is to focus on strength training 2-4 times per week for 45 minutes to 1 hour. Cardiovascular exercise recommendations are 5 days per week at a moderate intensity for 30 minutes, 5 times per week.

Of note, there has been some more recent research on “exercise snacks” that I really like to implement. This is the idea that all exercises do not have to be done at one time. For example, taking a 10-minute brisk walk before work, on your lunch break, and then after work will fulfill your 30 minutes of cardio exercise without feeling so tedious throughout the day.”

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

Debunking Common Exercise Myths Related to Fat Loss

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Myth: I only need to increase my cardio exercise for fat loss

Fact: “Cardio is very important for fat loss, however, combining cardio with strength training is the best way to optimize your body to lose fat and not lose muscle mass throughout your weight loss journey,” says Pelitera.

Myth: I should make sure to burn a certain number of calories according to my smartwatch for fat loss.

Fact: “The fact is, our smartwatches and devices are not very accurate at determining how many calories we are burning or how much food we should eat at all. Instead, try using the watch to determine your step count. Make a goal to increase your normal steps by about 1,000 steps per day. Increase this number each week to increase daily movement,” she says.

Myth: I worked out today, so I can eat that extra treat at lunch.

Fact: “This ‘earning my food’ type of mindset is a poor way to treat your relationship with food and your body. It will also not help when it comes to weight loss. Instead, try eating consistently, about the same number of calories every day. Incorporate foods that you love on a weekly basis, including a sweet treat here and there. Try splitting your treat with a friend or family member!” she says.

Beyond Diet and Exercise, The Following Lifestyle Factors Contribute to Body Fat Loss

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“When trying to lose body fat and optimize metabolism, it’s important to ensure you are getting optimal sleep and managing stress in addition to quality nutrition and exercise. Both sleep and stress are key players in metabolism,” says Colette Micko, MS, RDN, CDES, a Registered Dietitian. “If you are getting inadequate sleep, generally defined as less than 7 hours per night, it will impact workout performance and recovery from workouts, nutrition habits including overall food preferences and portion sizes, and disrupt the body's natural rhythm to burn fat for energy.”

“Chronic stress can have similar effects and directly and indirectly impact body fat reduction efforts,” she continues. “Being in a state of chronic stress creates a hormonal cascade that can potentially negatively impact mental and physical health. Chronic stress can increase the hormone cortisol, which can create higher blood sugar levels throughout the day and insulin resistance. It can also lead to decreased serotonin, which increases cravings for simple carbohydrates and disrupts natural sleep rhythm.”

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

Sleep and Stress Management Impact Body Fat Levels

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“Both inadequate sleep and chronic stress can negatively impact body fat levels for a variety of reasons,” says Micko. “Specifically, lack of sleep and chronic stress can:

  • Increase hormones associated with chronic inflammation, such as cortisol.
  • It can lead to dysregulation of appetite (increased hunger and less responsiveness to feeling full. This makes it harder to stick with your nutrition regimen and more likely to consume higher volumes of food.
  • Increase cravings for highly palatable foods, specifically high-fat/high-sugar foods that trigger the pleasure center of your brain.
  • Increase insulin resistance, which makes it hard to burn body fat and increases fat storage.

One study found that sufficient sleep can actually accelerate the body’s ability to lose weight and body fat. This study looked at overweight adults who followed a calorie-restricted diet for two weeks while getting 5.5 hours of sleep versus 8.5 hours of sleep. The group who got more sleep lost more weight, reduced body fat, and felt less hunger throughout.”

Advanced Techniques or Technologies That Help in Losing Body Fat

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“Some of the more advanced techniques in body fat loss involve a larger time investment from the individual. Many people can lose a significant amount of body fat with small changes to their daily routine, nutrition, and exercise programs. When there are sticking points or very specific goals, more advanced methods may need to be employed,” says Puttuck. “One of the big ones, nutritionally, is weighing food and tracking it all in a calorie and macronutrient counting app. Many people are resistant to adopting this habit because of the time investment. It does allow you to see your food in a detailed way and make very detailed and precise changes depending on goals. This data is also very useful to coaches and dietitians in helping them make those smaller changes.

Another advanced technique for body fat loss is including some High-Intensity Interval Training (HIIT) in the fitness program. This is advanced because you should have a greater than average fitness level before doing HIIT exercise to avoid injury and illness. HIIT has been shown to lead to greater body fat loss and greater retention of lean mass during times of caloric deficit (Viana, 2019).”

How to Tailor Your Fat Loss Plan to Your Body Type or Metabolic Rate

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“Metabolic rate is determined by many variables, and you can get measurements done that can estimate this more accurately for you. Knowing your metabolic rate can help you to plan your nutrition and exercise effectively for fat loss. Your metabolic rate does change with age, foods you eat, and changes in skeletal muscle mass,” says Puttuck.

“Body type plays a role in how and where body fat is lost from. The shape of your body determines where fat will be stored more readily and where loss can be challenging. It is important to know that with the right techniques in nutrition and exercise, you can lose that body fat, but it cannot be targeted. When we are in a caloric deficit and working to maintain lean mass, body fat will be lost.

Higher protein diets have been shown to slightly increase metabolic rate due to the higher thermic effect of food protein. Those who eat a higher protein diet during fat-loss periods maintain more skeletal muscle mass and have an overall greater calorie burn throughout the day (Pesta, 2014). Eating higher protein also increases satiety, leading to less caloric intake.”

Common Challenges or Plateaus People Face When Trying to Lose Body Fat

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“When trying to lose body fat, it’s important to have realistic expectations. It’s not truly a “plateau” or stall until you have seen no change or progress for three weeks or more. It’s normal to have 1-2 weeks with no change as your body is establishing a new baseline. Losing body fat and losing weight is stress on your body; having periods where your body rests and reaches a new equilibrium is a positive sign that your body has reached a point of maintenance,” says Puttuck.

“Common challenges when people are trying to lose body fat are:

  • Skipping meals or irregular meal patterns
  • Undereating/underfueling (especially with women)
  • Focusing on caloric intake without emphasis on nutrient-dense foods and diet quality
  • Not lifting heavy enough promotes muscle growth, which in turn helps you burn more calories at rest and shed more body fat
  • Doing the same workout without seeing progress. You need to continually change up your workouts to see results.

How to Overcome a Weight Loss Plateau

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“There are many different ways to overcome a weight loss plateau, but making a change or shift to your nutrition, workouts, sleep, or stress management are important areas to start with,” says Puttuck.

“To determine which area of your lifestyle habits needs adjusting, I would recommend spending some time bringing awareness to your current habits. This can include self-monitoring in the form of tracking food intake and sleep habits. Reassessing your food intake to see what patterns may be contributing to your stall can be a helpful first step in overcoming your plateau. Are you eating too little? Are you falling back into mindless snacking patterns or eating late at night? Are you getting enough protein throughout the day? Bringing awareness to your current patterns will help determine the next steps.

It’s also important to continually challenge your body in new ways when it comes to exercise. Making a shift to the intensity, frequency, or training type can help your body shift out of a weight loss stall. This can mean lifting heavier weights, adding more high intensity style cardio into your routine, or just increasing daily movement/walking.

Breaking through a weight loss stall is different for each individual. I would ensure you are getting at least 7 hours of sleep most nights, limit alcohol consumption, add daily stress management into your self-care routine, and change up your workouts every few months.”

How Can You Maintain Your Body Fat Loss Over the Long Term

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“One of the biggest contributors to the maintenance of body fat loss is the amount of lean mass that was preserved or gained during the time of loss. Skeletal muscle is metabolically active and burns calories at rest. This leads to a greater resting metabolic rate, making weight loss easier to maintain. Weight training before, during, and after a fat loss program is key to maintaining that fat loss,” says Puttuck.

“It is also important to adopt healthy habits during phases of fat loss, not just go on a diet to lose fat. Long-term fat loss depends on maintaining healthy eating habits and not exceeding caloric needs. Too many times, individuals will take on an extreme diet, lose fat, and then go back to their old ways once the goal is reached. This is not a recipe for maintenance. Work with a health professional to guide you in making those long-term changes that support your fat loss goals.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Cited References

Chouchani ET, Kajimura S. Metabolic adaptation and maladaptation in adipose tissue. Nat Metab. 2019;1(2):189-200. doi:10.1038/s42255-018-0021-8

Turicchi J, O'Driscoll R, Finlayson G, Beaulieu K, Deighton K, Stubbs RJ. Associations between the rate, amount, and composition of weight loss as predictors of spontaneous weight regain in adults achieving clinically significant weight loss: A systematic review and meta-regression. Obes Rev. 2019;20(7):935-946.

doi:10.1111/obr.12849

National Center for Biotechnology Information (US). Genes and Disease [Internet]. Bethesda (MD): National Center for Biotechnology Information (US); 1998-. Nutritional and Metabolic Diseases. Available from: https://www.ncbi.nlm.nih.gov/books/NBK22259/ Accessed 3/27/24.

Bjune JI, Strømland PP, Jersin RÅ, Mellgren G, Dankel SN. Metabolic and Epigenetic Regulation by Estrogen in Adipocytes. Front Endocrinol (Lausanne). 2022;13:828780. Published 2022 Feb 22.

doi:10.3389/fendo.2022.828780

Tirthani E, Said MS, Rehman A. Genetics and Obesity. [Updated 2023 Jul 31]. In: StatPearls [Internet].

Treasure Island (FL): StatPearls Publishing; 2024 Jan- Available from: https://www.ncbi.nlm.nih.gov/books/NBK573068/

van Opstal AM, Wijngaarden MA, van der Grond J, Pijl H. Changes in brain activity after weight loss. Obes Sci Pract. 2019;5(5):459-467. Published 2019 Aug 24. doi:10.1002/osp4.363Sindorf MAG, Germano MD, Dias WG, et al. Excess Post-Exercise Oxygen Consumption and Substrate

Oxidation Following High-Intensity Interval Training: Effects of Recovery Manipulation. Int J Exerc Sci. 2021;14(2):1151-1165. Published 2021 Oct 1.

Velotti, N, Guerreiro VA, Freitas P. Obesity, adipose tissue, and inflammation answered in questions. Journal of Obesity. 2022; 2022:1-11. https://doi.org/10.1155/2022/2252516

Athanasiou N, Bogdanis GC, Mastorakos G. Endocrine responses of the stress system to different types of exercise. Rev Endocr Metab Disord. 2023;24(2):251-266. doi:10.1007/s11154-022-09758-1

Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/

Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337/ds17-0013. PMID: 28848307; PMCID: PMC5556592.

Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.

Willis FB, Smith FM, Willis AP. Frequency of exercise for body fat loss: a controlled, cohort study. J Strength Cond Res. 2009 Nov;23(8):2377-80. doi: 10.1519/JSC.0b013e3181b8d4e8. PMID: 19826285.

CDC Guidelines on exercise.

Viana, R. B., Naves, J. P. A., Coswig, V. S., De Lira, C. A. B., Steele, J., Fisher, J. P., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British journal of sports medicine.

Pesta, D. H., & Samuel, V. T. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & metabolism, 11, 1-8.

Phillips, S. M. (2014). A brief review of higher dietary protein diets in weight loss: a focus on athletes. Sports medicine, 44, 149-153.

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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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

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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Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.


Know Your Body Fat: Essential vs. Stored

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Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

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Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

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While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

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When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

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To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

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While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

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For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

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Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

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While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

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Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

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The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

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As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. 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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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 stubborn belly fat? You're not alone. Louise Rodhouse, a 29-year-old mum-of-two from Slough, United Kingdom, knows the frustration all too well. But she's living proof that transformation is possible. Starting at 269 pounds in January 2020, Louise lost an incredible 120 pounds in just 14 months, going from a size 22 to a size 8. Now, she's sharing her journey and the lessons she's learned along the way.


Debunking Quick-Fix Myths

Louise doesn't sugarcoat it: "I'm going to tell you something that you probably might not want to hear." In her post, she explains that there's no magic waist trainer, specific exercise, pill, or cream that will melt away belly fat. "The secret is there's no secret apart from eating in a calorie deficit," she states. This means consuming fewer calories than your body burns each day.

The Risks of Rapid Fat Loss

Colette Micko, MS, RDN, CDES of Top Nutrition Coaching, adds: "There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets."

The Truth About Spot Reduction

"You cannot spot reduce fat no matter what anyone tells you online," Louise underlines. She notes that genetics play a role in where your body stores and loses fat. "For me, I notice that when I start to lose body fat, I lose it on my upper body first... and then it gradually comes down." She adds, "With my lower stomach, obviously I had the apron belly... that was literally one of the last places my body fat went from."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Beyond the Scale: Measuring Body Fat

Courtney Pelitera, MS, RD, CNSC, explains: "Measuring body fat percentage can be more helpful in assessing health than weight alone. This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy." You can benchmark your progress with this useful Lean Body Mass Calculator.

Finding Your Calorie Sweet Spot

To lose weight, Louise recommends finding your maintenance calorie level and reducing it by 250-500 calories. She suggests using apps like MyFitnessPal or online calculators like TDEE calculator.net to determine your calorie needs. "The bigger deficit you are in, the less sustainable it is because the more hungry you're going to be," she warns, advocating for a slow and steady approach.

Setting Realistic Weight Loss Goals

Jordan Hill, MCD, RD, CSSD, supports this approach: "In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It's important to remember that weight loss is not linear and often times a person's weight will fluctuate up and down throughout their weight loss journey."

Nutrition: The Foundation of Fat Loss

While a calorie deficit is key, Louise stresses the importance of nutrition: "When you lose weight, you want to focus on your health, and the best way to do it is to prioritize whole foods, healthy foods, fruits, vegetables." She recommends aiming for 1-1.5 grams of protein per pound of body weight and not fearing fruits, stating, "Fruits are fruits, they've got nutrients, eat damn fruits."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The Power of Plant-Based Foods

Megan Hilbert, MS, RDN, adds: "Eating more plant based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome."

Simple Movement: A Game Changer

Louise underlines the power of simple movement: "Walking is really good to lose weight, literally just increasing the amount you walk, you'll be surprised at how much that helps." She suggests starting with a 30-minute daily walk and gradually increasing activity levels.

Balancing Cardio and Strength Training

Hilbert expands on this: "For the fastest, healthy fat loss it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state."

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

The Long Game: Patience in Fat Loss

"You just need to stick to it as long as possible for your body to lose the body fat around your stomach," Louise advises. She reminds readers that the process can take time: "It could take a year or two years, it could take a very long time depending on how much body fat you have to lose."

Embracing Sustainable Lifestyle Changes

Annette Snyder, MS, RD, CSOWM, LD, underlines: "Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It's easier to adapt to and maintain vs something very intense for a short time."

The X-Frame: Sculpting Your Physique

For those seeking a more dramatic waist-to-hip ratio, Louise shares a bodybuilding secret: "Build muscle in your back like your lats and your shoulders... also build up your legs and your glutes." This creates an "X-frame" that can make your waist appear smaller in comparison.

Sleep and Hydration: Unsung Heroes of Fat Loss

Pelitera notes: "Poor sleep habits have been linked with an increase in overall energy intake and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult."

RELATED: 5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

The Takeaway: Sustainable Success

Louise's journey proves that with dedication, patience, and the right approach, significant weight loss – including stubborn belly fat – is achievable. As she puts it, "Slow steady wins the race. You've got this guys, it will eventually go." Remember, it's not about quick fixes, but sustainable, health-focused changes that lead to lasting results. 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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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.

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.


Prioritize High-Intensity Interval Training (HIIT)

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Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

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Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

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Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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4 Meals I Ate to Lose 30 Pounds in 12 Weeks
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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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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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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, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat