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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.
FACT CHECKED BY Christopher Roback

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 the 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 to starve or malnourish it. The most important thing is  not to drastically reduce our calorie intake and instead make sure we are paying attention to what we eat and not necessarily how much we eat. Ninety per cent of your fat loss will be coming from what you eat and only a small amount coming from the actual exercise you undertake. 

You Must Remember You Cannot Out-Train Your Diet

Hungry man opens the refrigerator at night

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 view

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 diet

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 eats

I recommend eating 6 times per day in the way of 3 small balanced meals and 3 snacks. Eating smaller, more frequent meals throughout the day can help stabilise 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


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

You Must Abstain From Alcohol


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 gym

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.

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 then it all works so 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 space

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 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. And 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 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.