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11 Ways to Shrink Your Belly by a Trainer to the Stars

Here's what to eat and how to train to slim down your waist.

Scott Harrison
By Scott HarrisonAug 29, 2024
Scott Harrison
Founder, The Six Pack Revolution | Fitness and Nutrition Expert
Scott Harrison has significantly influenced the fitness and nutrition industry as the founder of The Six Pack ...
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FACT CHECKED BY Christopher Roback
Scott_Harrison1
Scott Harrison
Scott Harrison
By Scott HarrisonAug 29, 2024
Scott Harrison
Founder, The Six Pack Revolution | Fitness and Nutrition Expert
Scott Harrison has significantly influenced the fitness and nutrition industry as the founder of The Six Pack ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

As an experienced fitness, nutrition, and mindset coach to many celebrities, I've honed my craft in sculpting toned, flat bellies for the stars.

I’ve done this by nourishing the body and mind through balanced nutrition, simply feeding the human body how it should be fed. With a flat belly comes a raft of health benefits, resulting in a strong, powerful, and resilient machine that will pay dividends for the rest of your life. With years of experience in the industry and an unprecedented track record of success all over the world, I bring unparalleled expertise to helping individuals achieve their goals, not only physically but mentally and emotionally, too.

Before embarking on a journey to reduce your visceral and subcutaneous fat, it's essential to understand that the quickest, most healthy way is to feed and nourish the body and not starve or malnourish it. The most important thing is not to drastically reduce our calorie intake; instead, we should make sure we are paying attention to what we eat and not necessarily how much we eat. Ninety percent of your fat loss will come from what you eat, and only a small amount will come from the actual exercise you undertake.

You Must Remember You Cannot Out-Train Your Diet

Hungry man opens the refrigerator at nightShutterstock

Overall fat loss is gained through a combination of diet, exercise, and lifestyle changes, but the key component is what you eat and drink. You cannot out-train your diet and we must change our relationship with food, drink and ourselves to not only achieve life-changing results but also maintain them as we go forward. I must also point out you can’t choose where the fat comes off first.

You Must Focus on Whole, Nutrient-Dense Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

We must focus on whole, nutrient-dense foods. whilst minimizing processed foods, sugar, and refined carbohydrates. A balanced diet, rich in lean proteins, complex carbohydrates like wholegrains, fruit and vegetables, and healthy fats, supports overall weight loss and therefore, the reduction of belly fat. If you want quick results, the alcohol must go, for a short time at least.

You Must Pay Attention to Portion Sizes

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Pay attention to portion sizes and the balance of protein, carbohydrates, and healthy fats on your plate. Avoid overeating and aim for smaller, more frequent meals and snacks to help regulate appetite, increase metabolism, and promote fat loss.

You Must Eat Six Times Per Day to Keep the Fire Raging

Man eatsShutterstock

I recommend eating six times per day in the way of 3 small balanced meals and three snacks. Eating smaller, more frequent meals throughout the day can help stabilize blood sugar levels, reduce inflammation, maintain energy levels, prevent overeating, and keep your metabolism active, which is paramount in weight management. I like to use the analogy of a log burner. If you want your fire to burn fuel efficiently all day, you would simply every now and then add another log onto it. You wouldn’t add the paper, the kindling, light it, get it going, and add a log, then wait for it all to fizzle out, leave it for several hours, and repeat. This would give you temporary moments of heat and energy, withering away rather quickly to mere embers, resulting in many drops in temperature and weakness. To keep the fire raging, all you have to do is feed it regularly, and it will continue to provide for you all day.

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

You Must Hydrate

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Hydration is super important! Drinking plenty of water helps maintain proper digestion, prevents bloating, supports overall metabolic function, and is a major ally in the reduction of body fat.

You Must Abstain From Alcohol

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

If you want faster results, my advice is total abstinence from alcohol would be wise until you reach your happy place and then find the balance where you can enjoy the odd drink. When alcohol is consumed, it's burned first as a fuel source before your body uses anything else. Alcoholic beverages are high in empty calories and will contribute to fat gain, so make sure you limit intake and opt for healthier alternatives, such as water with a slice of lemon or herbal teas.

You Must Try HIIT

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

When it comes to exercise, high intensity interval training (HIIT) is great for fat loss. HIIT workouts combine short bursts of intense exercise with brief recovery periods, effectively burning fuel efficiently (fat) and boosting metabolism. I love to include a battlerope in these workouts for even better results.

Now once the fat is reduced and we can see our abdominals, like all other muscle we can improve the depth and definition of them. Incorporate targeted core exercises such as planks, Russian twists, weighted side bends and bicycle crunches to build and create a firmer, more defined midsection.

You Must Reduce Stress

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Chronic stress triggers the release of cortisol, a hormone linked to increased abdominal fat storage. You see, the body, whenever “under attack,” will try to survive, and the first thing it will do is store energy (fat). Practice stress-reducing techniques, such as meditation, yoga, or deep breathing. to promote a healthier, happy mind. Another great way to take your mind to the right place is to listen to inspiring or self-help audiobooks or tune in to motivational speakers. This will often lift the weight off your shoulders with just a few of the correct words when you need them. A happy mind creates a happy body, and it all works much better.

You Must Prioritize Sleep

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

You really must place huge value on your sleep. You must prioritize quality sleep of at least 7-9 hours per night, as inadequate sleep disrupts hormone levels and metabolism, potentially leading to weight gain, or making it harder to lose the fat. Remember what I said about the body being under attack.

Related: #1 Weight Loss Myth Debunked by Weight Loss Coach (and 1 Mistake to Avoid)

Final Word From the Expert

Scott_Harrison8Scott Harrison

This is your life and no one else’s. It’s a strange phenomenon but often your saboteurs are close family members or well-meaning friends. You will find they may unintentionally derail your efforts to lose fat by discouraging you or tempting you with unhealthy choices. It's important to stay focused on your goals and surround yourself with supportive people that inspire you. Listening to negative comments can undermine your motivation and progress. Instead, seek out positive reinforcement and stick to your plan with determination and resilience.

💪🔥Body Booster: Watch your portion sizes and balance protein, carbs, and healthy fats. Eat smaller, frequent meals and snacks to control appetite, boost metabolism, and lose fat. If you enjoyed this article, don't miss 8 Ways to Eat Your Way to 6-Pack.

Scott Harrison is a celebrity personal trainer, nutrition expert & founder of the acclaimed fitness program The Six Pack Revolution. His Sunday Times bestseller ‘Eat Your Way to a Six Pack’ is out now. Follow Scott & The Six Pack Revolution on Instagram.
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Coach Reveals 8 Ways to Blast Belly Fat

Neha Parihar growithneha
Copyright growithneha/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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 blast your belly fat to no avail? Neha Parihar is a celebrity nutritionist who lost a whopping 22 kilograms – almost 50 pounds – the natural way. In her social media posts, she reveals all of her tips, tricks, and hacks for losing weight fast and keeping it off. In a new post she tackles a common culprit: Belly fat. “Struggling with belly fat that just won’t budge? Here’s what NO ONE talks about!” she writes. “Belly fat can be the hardest to lose unless you do these 8 things (and some will surprise you!)”

Cycle Your Calorie Intake

Her first recommendatio is cycling your calorie intake. “Eating the same calories daily can slow your metabolism. Alternate between higher-calorie and lower-calorie days to keep your body guessing,” she says.

Get Sunlight in the Morning

Next, get some vitamin D. “Focus on morning sunlight,” she writes. “Getting 10-15 minutes of sunlight within an hour of waking can balance cortisol levels and regulate your circadian rhythm, aiding fat loss.”

Avoid Late Night Eating

Third, avoid eating late at night. “Your body is less insulin-sensitive at night, meaning late-night meals can lead to more fat storage—especially around your belly,” she says.

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

Optimize Magnesium Intake

Next, optimize your magnesium intake. “This underrated mineral can lower cortisol, improve sleep, and reduce bloating. Find it in leafy greens, seeds, or supplements,” she says.

Chew Food Thoroughly

“Chew your food thoroughly,” is number five. “Sounds simple, right? But eating too fast can lead to poor digestion, bloating, and increased fat storage.”

Track Hydration Levels

Also, make sure you are hydrated. “Track your hydration levels—not just water,” she says. “Electrolytes like potassium and sodium are crucial for reducing water retention, bloating, and inflammation. Coconut water or infused water can help.”

Add Spices to Your Food

Number seven? “Spice up your meals with turmeric and black pepper: This combo isn’t just anti-inflammatory but also enhances metabolism and digestion,’ she says.

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

Stop Overloading Your Workouts

And, lastly, stop overloading your workouts. “Overtraining can raise cortisol levels, leading to belly fat. Alternate intense sessions with recovery days like yoga or stretching,” 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

10 Things to Lose Belly Fat Faster

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
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Leah Groth
By Leah GrothFeb 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to blast belly fat? It might be time to infuse some new habits into your routine. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle, eating foods they love. In a new post, he reveals the habits that helped him blast belly fat more quickly. “These 10 things were crucial and really helped my progress with losing belly fat,” he writes in the post.

Cutting Out Alcohol

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Putting down the bottle and cutting out alcohol was instrumental in Dillon’s fat loss – and not just because of the calories in booze. “This was a game-changer. Reducing alcohol intake helped my body recover and shed fat faster,” he writes.

Stick to a Plan

His next healthy habit was sticking to a plan. “I stayed committed, even when it got tough. Pushing through the hardest part—those first two weeks—made all the difference,” he writes.

Prioritizing Sleep

Rear View Of Young Man Stretching In Bed After Waking Up In The Morning, Unrecognizable Male Resting In Light Bedroom After Good Sleep, Looking At Window, Enjoying Start Of New Day, Copy SpaceShutterstock

Prioritizing sleep was also key. “Getting 7-8 hours a night helped my body recover and kept my metabolism running smoothly,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walking

Person walking to Freedom ConceptShutterstock

“Walking instead of doing intense cardio” was also surprisingly helpful. “I kept it simple by walking regularly. It was easy on my body and helped burn fat consistently,” he says. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Patience and Consistency

Man tying jogging shoesShutterstock

Habit five is “staying patient and consistent,” he says. “Results take time, and consistency was key. I stayed focused even when progress seemed slow.”

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

Following the 80/20 Rule

ice-cream​8. Ice CreamShutterstock

Dillon makes sure to eat healthy most of the time, focusing on an 80/20 approach. “I didn’t deprive myself. I made sure 80% of my meals were healthy, and allowed myself flexibility in the remaining 20%,” he says.

Decreasing Inflammation

Different fresh ripe berries as background, top viewShutterstock

He also prioritized decreasing inflammation, especially regarding nutrition. “I focused on eating anti-inflammatory foods that helped reduce bloating and belly fat,” he writes.

He Found a Plan

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

There should be no winging it, Dillon says. “I found a plan that worked – Instead of feeling lost, having a structured plan to follow kept me on track,” he writes.

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

Hydration

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

He also prioritized hydration by drinking more water. “Staying hydrated helped with digestion and energy, which fueled my workouts,” he says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Food Tracking

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

His last belly fat-blasting habit? “Tracking my food,” he writes. “Keeping track of what I ate made me more mindful and helped me stay on top of my goals.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

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

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

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

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

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

Take Probiotics

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

Eat in a Small Calorie Deficit

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

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

Eat Protein

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

Walk

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

Lift Weights

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

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

Drink Water

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

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

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

Reduce Alcohol

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

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

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

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

Don’t Go Overboard on the Weekends

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

Nutrition & Diet

7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

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Copyright tonyyounmd/Instagram
Alek Korab
By Alek KorabOct 13, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Are you tired of feeling self-conscious about your midsection? You're not alone. Many of us struggle with stubborn belly fat, but the good news is that surgery isn't your only option. Anthony Youn, M.D. F.A.C.S, a board-certified plastic surgeon known as "America's Holistic Plastic Surgeon," offers insights on achieving a flatter tummy without going under the knife. Combined with expert scientific perspectives, these strategies aim to help you build a healthier, more confident you.

Understanding Belly Fat: The Hidden Danger

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

Before diving into solutions, it's crucial to understand what we're dealing with. Belly fat, also known as visceral fat, is more than just a cosmetic concern. According to WebMD, "The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers." This underscores the importance of addressing belly fat not just for aesthetic reasons but for overall health.

Measuring Your Risk

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

How do you know if you have too much belly fat? WebMD provides a simple method: "To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much." If you fall into this category, it's time to take action.

Embrace a Low-Carb, Nutrient-Rich Diet

In his viral post, Dr. Youn emphasizes the importance of diet in achieving a flat tummy. "The first thing you need to do is change your diet," he advises. A low-carb approach can be particularly effective. "I recommend a low-carb diet, not necessarily keto, but definitely lower in carbs," says Dr. Youn. He adds, "Cut out the processed foods, cut out the junk food, cut out the fast food."

While WebMD doesn't recommend a specific "belly fat diet," they do emphasize the importance of a balanced, nutrient-rich diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains. This aligns well with Dr. Youn's advice for a healthier eating pattern.

Incorporate Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

Another strategy Dr. Youn recommends is intermittent fasting. "I'm a big proponent of intermittent fasting," he states. This approach involves limiting your eating to specific time windows, which can help reduce overall calorie intake and improve metabolic health. Dr. Youn suggests starting with a 12-hour fast and gradually increasing to 16 hours if comfortable. He explains, "Start with 12 hours between dinner and breakfast the next day, and then you can increase that to 16 hours."

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

Stay Hydrated and Detoxify

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Proper hydration is crucial for a flat tummy. Dr. Youn advises, "Drink lots of water." Adequate water intake can help flush out toxins, reduce bloating, and support overall digestive health. He specifically recommends, "Add some lemon to [your water]. Lemon is a great detoxifier." Aim for at least eight glasses of water per day to support your flat tummy goals.

Focus on Core-Strengthening Exercises

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

While diet plays a significant role, exercise is also essential. Dr. Youn recommends incorporating core-strengthening exercises into your routine. "Focus on exercises that target your core," he suggests. This includes exercises like planks, crunches, and Russian twists.

WebMD supports this approach, stating, "Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise." Regular core workouts can help tone your abdominal muscles, improve posture, and contribute to a flatter-looking tummy.

RELATED:31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Manage Stress Levels

Mature african woman looking outside window with uncertainty. Thoughtful mid adult woman looking away through the window while thinking about her future business after pandemic. Doubtful lady at home.Shutterstock

Stress can significantly impact your waistline. Dr. Youn notes, "Stress causes the release of cortisol, which can increase abdominal fat." To combat this, he recommends stress-reduction techniques such as meditation, yoga, or deep breathing exercises. Taking time to relax and unwind can not only improve your mental health but also contribute to a flatter tummy.

Prioritize Quality Sleep

Young woman waking up in the morning in the bed in the bedroomShutterstock

Quality sleep is often overlooked in the quest for a flat tummy. Dr. Youn emphasizes the importance of adequate rest, stating, "Make sure you're getting enough sleep."

WebMD echoes this advice, explaining, "Too little shut-eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective." Aim for 7-9 hours of quality sleep each night to support your flat tummy goals and overall health.

Consider Supplements Wisely

Selective focus of wrinkled hands of a senior woman holding fish oil or omega-3 supplement capsule.Shutterstock

While not a magic solution, certain supplements may support your efforts. Dr. Youn suggests, "You might want to consider taking a probiotic." Probiotics can help improve gut health, potentially reducing bloating and supporting overall digestive function. He also mentions, "There are some supplements out there that can help reduce bloating." However, he cautions, "I'm not a huge fan of fat burners... a lot of those contain stimulants." Always consult with a healthcare professional before starting any new supplement regimen.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Be Patient and Consistent

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

Losing belly fat is a process that requires time and consistency. As Dr. Youn emphasizes, "It's not going to happen overnight, but if you do these things, I guarantee you're going to see results."

WebMD doesn't provide a specific timeframe for losing belly fat, as it can differ significantly from person to person. Factors such as starting weight, diet, exercise routine, and genetics all play a role. The key is to focus on sustainable, healthy habits rather than quick fixes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

11 Ways to Shrink Your Belly by a Trainer to the Stars

Scott_Harrison1
Scott Harrison
Scott Harrison
By Scott HarrisonAug 29, 2024
Scott Harrison
Founder, The Six Pack Revolution | Fitness and Nutrition Expert
Scott Harrison has significantly influenced the fitness and nutrition industry as the founder of The Six Pack ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

As an experienced fitness, nutrition, and mindset coach to many celebrities, I've honed my craft in sculpting toned, flat bellies for the stars.

I’ve done this by nourishing the body and mind through balanced nutrition, simply feeding the human body how it should be fed. With a flat belly comes a raft of health benefits, resulting in a strong, powerful, and resilient machine that will pay dividends for the rest of your life. With years of experience in the industry and an unprecedented track record of success all over the world, I bring unparalleled expertise to helping individuals achieve their goals, not only physically but mentally and emotionally, too.

Before embarking on a journey to reduce your visceral and subcutaneous fat, it's essential to understand that the quickest, most healthy way is to feed and nourish the body and not starve or malnourish it. The most important thing is not to drastically reduce our calorie intake; instead, we should make sure we are paying attention to what we eat and not necessarily how much we eat. Ninety percent of your fat loss will come from what you eat, and only a small amount will come from the actual exercise you undertake.

You Must Remember You Cannot Out-Train Your Diet

Hungry man opens the refrigerator at nightShutterstock

Overall fat loss is gained through a combination of diet, exercise, and lifestyle changes, but the key component is what you eat and drink. You cannot out-train your diet and we must change our relationship with food, drink and ourselves to not only achieve life-changing results but also maintain them as we go forward. I must also point out you can’t choose where the fat comes off first.

You Must Focus on Whole, Nutrient-Dense Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

We must focus on whole, nutrient-dense foods. whilst minimizing processed foods, sugar, and refined carbohydrates. A balanced diet, rich in lean proteins, complex carbohydrates like wholegrains, fruit and vegetables, and healthy fats, supports overall weight loss and therefore, the reduction of belly fat. If you want quick results, the alcohol must go, for a short time at least.

You Must Pay Attention to Portion Sizes

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Pay attention to portion sizes and the balance of protein, carbohydrates, and healthy fats on your plate. Avoid overeating and aim for smaller, more frequent meals and snacks to help regulate appetite, increase metabolism, and promote fat loss.

You Must Eat Six Times Per Day to Keep the Fire Raging

Man eatsShutterstock

I recommend eating six times per day in the way of 3 small balanced meals and three snacks. Eating smaller, more frequent meals throughout the day can help stabilize blood sugar levels, reduce inflammation, maintain energy levels, prevent overeating, and keep your metabolism active, which is paramount in weight management. I like to use the analogy of a log burner. If you want your fire to burn fuel efficiently all day, you would simply every now and then add another log onto it. You wouldn’t add the paper, the kindling, light it, get it going, and add a log, then wait for it all to fizzle out, leave it for several hours, and repeat. This would give you temporary moments of heat and energy, withering away rather quickly to mere embers, resulting in many drops in temperature and weakness. To keep the fire raging, all you have to do is feed it regularly, and it will continue to provide for you all day.

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

You Must Hydrate

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Hydration is super important! Drinking plenty of water helps maintain proper digestion, prevents bloating, supports overall metabolic function, and is a major ally in the reduction of body fat.

You Must Abstain From Alcohol

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If you want faster results, my advice is total abstinence from alcohol would be wise until you reach your happy place and then find the balance where you can enjoy the odd drink. When alcohol is consumed, it's burned first as a fuel source before your body uses anything else. Alcoholic beverages are high in empty calories and will contribute to fat gain, so make sure you limit intake and opt for healthier alternatives, such as water with a slice of lemon or herbal teas.

You Must Try HIIT

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

When it comes to exercise, high intensity interval training (HIIT) is great for fat loss. HIIT workouts combine short bursts of intense exercise with brief recovery periods, effectively burning fuel efficiently (fat) and boosting metabolism. I love to include a battlerope in these workouts for even better results.

Now once the fat is reduced and we can see our abdominals, like all other muscle we can improve the depth and definition of them. Incorporate targeted core exercises such as planks, Russian twists, weighted side bends and bicycle crunches to build and create a firmer, more defined midsection.

You Must Reduce Stress

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Chronic stress triggers the release of cortisol, a hormone linked to increased abdominal fat storage. You see, the body, whenever “under attack,” will try to survive, and the first thing it will do is store energy (fat). Practice stress-reducing techniques, such as meditation, yoga, or deep breathing. to promote a healthier, happy mind. Another great way to take your mind to the right place is to listen to inspiring or self-help audiobooks or tune in to motivational speakers. This will often lift the weight off your shoulders with just a few of the correct words when you need them. A happy mind creates a happy body, and it all works much better.

You Must Prioritize Sleep

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You really must place huge value on your sleep. You must prioritize quality sleep of at least 7-9 hours per night, as inadequate sleep disrupts hormone levels and metabolism, potentially leading to weight gain, or making it harder to lose the fat. Remember what I said about the body being under attack.

Related: #1 Weight Loss Myth Debunked by Weight Loss Coach (and 1 Mistake to Avoid)

Final Word From the Expert

Scott_Harrison8Scott Harrison

This is your life and no one else’s. It’s a strange phenomenon but often your saboteurs are close family members or well-meaning friends. You will find they may unintentionally derail your efforts to lose fat by discouraging you or tempting you with unhealthy choices. It's important to stay focused on your goals and surround yourself with supportive people that inspire you. Listening to negative comments can undermine your motivation and progress. Instead, seek out positive reinforcement and stick to your plan with determination and resilience.

💪🔥Body Booster: Watch your portion sizes and balance protein, carbs, and healthy fats. Eat smaller, frequent meals and snacks to control appetite, boost metabolism, and lose fat. If you enjoyed this article, don't miss 8 Ways to Eat Your Way to 6-Pack.

Scott Harrison is a celebrity personal trainer, nutrition expert & founder of the acclaimed fitness program The Six Pack Revolution. His Sunday Times bestseller ‘Eat Your Way to a Six Pack’ is out now. Follow Scott & The Six Pack Revolution on Instagram.
Nutrition & Diet

9 "Healthy" Foods Stopping You From Losing Weight

Maxie Haase maxiehaase
Copyright maxiehaase/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
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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 can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

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

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

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

High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” 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

11 Things to Know Before Taking Ozempic

Dr Sophie GP
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Christopher Roback
By Christopher RobackMar 31, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

Yes, They Actually Work

"These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

The Celebrity Connection

Khloe Kardashian at the Cosmopolitan's 50th Birthday Celebration held at the Ysabel in West Hollywood, USA on October 12, 2015.

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"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

How These Drugs Actually Work

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close up​Combining Natural GLP-1 Boosters for Maximum ResultsShutterstock

"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

Health Benefits Beyond Weight Loss

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"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.

RELATED:20 Possible Ozempic Side Effects

Common Side Effects to Expect

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"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

Serious Side Effects to Be Aware Of

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"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

Accessibility and Cost Considerations

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

It's Not a Forever Solution

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"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

A Comprehensive Approach Is Still Necessary

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.​DinnerShutterstock

"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

Last Word

ozempic wegovyWegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

If you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 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 eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. 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 blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

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

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

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You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

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When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

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

Egg Whites Only

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Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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