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15 Foods That Fight Body Fat

Discover the 15 foods that you can incorporate every single week to help lose belly fat and keep it off.

FACT CHECKED BY Christopher Roback
Young smiling caucasian cheerful happy fun vegetarian woman 20s in casual clothes hold paper bag with vegetables after shopping look camera isolated on plain pastel beige background studio portrait.
Shutterstock
FACT CHECKED BY Christopher Roback

When we think of fat-burning foods, we often think of old wives' tales about cayenne pepper or lemon juice or doing a cleanse to jump-start weight loss. As a registered dietitian and someone who has worked in the health and wellness industry for over a decade helping people change body composition and maintain a healthy weight (you can find me at Top Nutrition Coaching), I’m here to tell you that looking for the magic food is not the answer. Let’s talk about the 15 foods that you can incorporate every single week to help lose belly fat and keep it off.


1. Whole Grains

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grains provide a good source of fiber which is key in fat loss. Fiber helps us to feel fuller for a longer period of time, keeps our digestion regular to reduce bloating, and has been proven to reduce abdominal fat (1). It is also a great regulator for blood sugars. Try out some different sources of whole grains such as oatmeal, barley, quinoa, rye, and whole grain breads and crackers.

Related: Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

2. Eggs

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Eggs are a great source of protein, phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D (2). For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition. Protein helps to keep us full for longer periods of time and reduces the amount of snacking we feel like we need to do between meals.

3. Coffee

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Regular intake of coffee has been associated with an increase in satiety levels, decrease in hunger, therefore a decrease in overall daily calorie consumption (4). There are also some studies to suggest that caffeine sources increase the thermogenesis, increasing metabolism, although the effects of this are likely very minuscule.

4. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green Tea contains powerful antioxidants and has been proven to lower LDL cholesterol (also referred to as “bad” cholesterol). Even a small amount of green tea such as 1-2 cups per day has been proven to see these benefits (3).

5. Fatty Fish

Mackerel,Fish,Grill,foodShutterstock

Fish such as salmon, sardines, mackerel, trout, and herring are great sources of Omega 3 fatty acids. Omega 3’s are known for their role in reducing cholesterol and aiding with the management of diabetes. Incorporating healthy fats also helps to reduce hunger levels by increasing satiety of our foods. (5)

6. Greek Yogurt

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Greek yogurt is a great protein-packed snack that can be paired with many different foods. Consuming enough protein is a powerful tool in our fat loss toolbox as high protein consumption will help to preserve lean muscle mass, needed for maintaining a healthy metabolism.

7. Avocados

Ripe avocados in hands against the background of boxes with harvestShutterstock

Avocados are a great source of mono-unsaturated fats and polyunsaturated fats (sometimes referred to as MUFAs and PUFAs). These types of fats have been shown to improve the effects of cardiovascular disease (5). Incorporating these types of fats is also going to allow your food to be more satisfying and filling during mealtimes.

Related: I Lost 45 Pounds by Stop Doing These 5 Surprising Things

8. Flax and Chia Seeds

Chia seeds. Chia word made from chia seeds. Selective focusShutterstop

Both flax and chia seeds add 2 great components to our meals. They add fiber and they add those Omega 3 fatty acids as I mentioned with fatty fish. These are both a great option to add extra nutrition into yogurt, oatmeal, smoothies, and baked goods!

9. Nuts

A variety of nuts in wooden bowls.Shutterstock

Nuts are a great snack during the day. They contain our healthy fats and reduce hunger throughout your day. My suggestion for those actively trying to lose weight is to measure out one serving of nuts and place each serving in smaller packages so they are easy to grab and go!

10. Whole Fruits and Vegetables

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

We can’t talk about foods for fat loss without talking about our whole fruits and vegetables! In addition to all the vitamins, minerals, antioxidants, fiber, and hydration that fruits and veggies bring to the table, they also provide a great way to fill up your plate and eat a high volume of food. My suggestion: have a fruit or vegetable with each meal and snack, ideally making half your plate filled with fruits and/or vegetables.

11. Potatoes

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

This one is probably the most surprising when I bring this up with clients. Potatoes get a bad rep because when dining out, they are often fried in oil and covered with high calorie foods. However, potatoes (white potatoes or sweet potatoes) are packed with nutrients, fiber, and have more potassium than a banana! Baking potatoes at home or in the air fryer is a great way to add volume to your meals and a good whole food source of carbohydrates.

12. Lean Meats

Pork chops cooked with garlic in a cast iron panShutterstock

Diets high in protein (> 30%) are correlated with reducing fat mass with body composition and improving mass of lean muscle tissue (6). Lean meats such as chicken, turkey, venison, lean ground beef, and less fatty cuts of pork such as tenderloin, are excellent sources of protein and make increasing protein in the diet easier. When working with clients on this, I recommend aiming for 25-30 g protein per meal. This is about 4 oz of chicken, turkey, or pork.

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

13. Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Supplementation of cinnamon has been shown to help with blood sugar control in those with diabetes, and improve overall fat mass (7). There are no official recommendations on dosage at this time but adding cinnamon to things like your morning oatmeal or into savory dishes could be worth the benefits!

14. Hydration

Couple staying hydrated after workoutShutterstock

Staying hydrated throughout the day plays a big role in weight loss and overall health. Research recommends consuming at least 1⁄2 your body weight in oz of water per day. So for example, a person weighing 150 lbs would want to aim for consuming 75 oz of water every day.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

15. Avoiding Added Sugars

Spoon with white sugar on the dark backgroundShutterstock

Current recommendations for added sugar are to limit to 50 g of added sugars per day. Keep in mind this is going to be different from sugars consumed from fruits or vegetables. Checking nutrition labels of packaged foods is the best way to assess added sugar consumption.

Pro Tip: Combine several of these foods into one meal for the best benefits and to help you feel full and satisfied the longest. One of my favorite ways to do this is to make a bowl of oatmeal with some flaxseed and top it with some fresh berries, sliced almonds, and a sprinkle of cinnamon.

At the end of the day, there is no safe, medically tested “magic pill”. In fact most experts recommend avoiding these types of fat burning supplements due to non-regulation and concerns for non-trustworthy ingredients. However, finding a way to get most of these foods in your diet on a regular basis is going to optimize your health and well being as well as helping you slim down and reduce body fat.

Courtney Pelitera MS, RD, CNSC is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

References:

  1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre.

    Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647;

    PMCID: PMC7589116.

  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  3. Sinija, V. R., & Mishra, H. N. (2008). Green tea: Health benefits. Journal of Nutritional &

    Environmental Medicine, 17(4), 232-242.

  4. Bakuradze, T., Parra, G. A. M., Riedel, A., Somoza, V., Lang, R., Dieminger, N., ... &

    Richling, E. (2014). Four-week coffee consumption affects energy intake, satiety regulation, body fat, and protects DNA integrity. Food Research International, 63, 420-427.

  5. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition journal, 16(1), 1-15. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0271-4
  6. Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of nutrition, 141(9), 1626-1634.
  7. Mollazadeh, H., & Hosseinzadeh, H. (2016). Cinnamon effects on metabolic syndrome: a review based on its mechanisms. Iranian journal of basic medical sciences, 19(12), 1258.

More For You

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight loss
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


Get Enough Fiber

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

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

Good Quality Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

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

RELATED:5 People Who Lost 30 Pounds Share How

Probiotics, Please

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

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

Try a Low-Carb Diet

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

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

RELATED: 5 Effective Ways to Walk to Burn Body Fat

Don’t Forget To Hydrate

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

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

Young smiling caucasian cheerful happy fun vegetarian woman 20s in casual clothes hold paper bag with vegetables after shopping look camera isolated on plain pastel beige background studio portrait.
Shutterstock
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.

When we think of fat-burning foods, we often think of old wives' tales about cayenne pepper or lemon juice or doing a cleanse to jump-start weight loss. As a registered dietitian and someone who has worked in the health and wellness industry for over a decade helping people change body composition and maintain a healthy weight (you can find me at Top Nutrition Coaching), I’m here to tell you that looking for the magic food is not the answer. Let’s talk about the 15 foods that you can incorporate every single week to help lose belly fat and keep it off.


1. Whole Grains

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grains provide a good source of fiber which is key in fat loss. Fiber helps us to feel fuller for a longer period of time, keeps our digestion regular to reduce bloating, and has been proven to reduce abdominal fat (1). It is also a great regulator for blood sugars. Try out some different sources of whole grains such as oatmeal, barley, quinoa, rye, and whole grain breads and crackers.

Related: Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

2. Eggs

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Eggs are a great source of protein, phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D (2). For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition. Protein helps to keep us full for longer periods of time and reduces the amount of snacking we feel like we need to do between meals.

3. Coffee

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Regular intake of coffee has been associated with an increase in satiety levels, decrease in hunger, therefore a decrease in overall daily calorie consumption (4). There are also some studies to suggest that caffeine sources increase the thermogenesis, increasing metabolism, although the effects of this are likely very minuscule.

4. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green Tea contains powerful antioxidants and has been proven to lower LDL cholesterol (also referred to as “bad” cholesterol). Even a small amount of green tea such as 1-2 cups per day has been proven to see these benefits (3).

5. Fatty Fish

Mackerel,Fish,Grill,foodShutterstock

Fish such as salmon, sardines, mackerel, trout, and herring are great sources of Omega 3 fatty acids. Omega 3’s are known for their role in reducing cholesterol and aiding with the management of diabetes. Incorporating healthy fats also helps to reduce hunger levels by increasing satiety of our foods. (5)

6. Greek Yogurt

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Greek yogurt is a great protein-packed snack that can be paired with many different foods. Consuming enough protein is a powerful tool in our fat loss toolbox as high protein consumption will help to preserve lean muscle mass, needed for maintaining a healthy metabolism.

7. Avocados

Ripe avocados in hands against the background of boxes with harvestShutterstock

Avocados are a great source of mono-unsaturated fats and polyunsaturated fats (sometimes referred to as MUFAs and PUFAs). These types of fats have been shown to improve the effects of cardiovascular disease (5). Incorporating these types of fats is also going to allow your food to be more satisfying and filling during mealtimes.

Related: I Lost 45 Pounds by Stop Doing These 5 Surprising Things

8. Flax and Chia Seeds

Chia seeds. Chia word made from chia seeds. Selective focusShutterstop

Both flax and chia seeds add 2 great components to our meals. They add fiber and they add those Omega 3 fatty acids as I mentioned with fatty fish. These are both a great option to add extra nutrition into yogurt, oatmeal, smoothies, and baked goods!

9. Nuts

A variety of nuts in wooden bowls.Shutterstock

Nuts are a great snack during the day. They contain our healthy fats and reduce hunger throughout your day. My suggestion for those actively trying to lose weight is to measure out one serving of nuts and place each serving in smaller packages so they are easy to grab and go!

10. Whole Fruits and Vegetables

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

We can’t talk about foods for fat loss without talking about our whole fruits and vegetables! In addition to all the vitamins, minerals, antioxidants, fiber, and hydration that fruits and veggies bring to the table, they also provide a great way to fill up your plate and eat a high volume of food. My suggestion: have a fruit or vegetable with each meal and snack, ideally making half your plate filled with fruits and/or vegetables.

11. Potatoes

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

This one is probably the most surprising when I bring this up with clients. Potatoes get a bad rep because when dining out, they are often fried in oil and covered with high calorie foods. However, potatoes (white potatoes or sweet potatoes) are packed with nutrients, fiber, and have more potassium than a banana! Baking potatoes at home or in the air fryer is a great way to add volume to your meals and a good whole food source of carbohydrates.

12. Lean Meats

Pork chops cooked with garlic in a cast iron panShutterstock

Diets high in protein (> 30%) are correlated with reducing fat mass with body composition and improving mass of lean muscle tissue (6). Lean meats such as chicken, turkey, venison, lean ground beef, and less fatty cuts of pork such as tenderloin, are excellent sources of protein and make increasing protein in the diet easier. When working with clients on this, I recommend aiming for 25-30 g protein per meal. This is about 4 oz of chicken, turkey, or pork.

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

13. Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Supplementation of cinnamon has been shown to help with blood sugar control in those with diabetes, and improve overall fat mass (7). There are no official recommendations on dosage at this time but adding cinnamon to things like your morning oatmeal or into savory dishes could be worth the benefits!

14. Hydration

Couple staying hydrated after workoutShutterstock

Staying hydrated throughout the day plays a big role in weight loss and overall health. Research recommends consuming at least 1⁄2 your body weight in oz of water per day. So for example, a person weighing 150 lbs would want to aim for consuming 75 oz of water every day.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

15. Avoiding Added Sugars

Spoon with white sugar on the dark backgroundShutterstock

Current recommendations for added sugar are to limit to 50 g of added sugars per day. Keep in mind this is going to be different from sugars consumed from fruits or vegetables. Checking nutrition labels of packaged foods is the best way to assess added sugar consumption.

Pro Tip: Combine several of these foods into one meal for the best benefits and to help you feel full and satisfied the longest. One of my favorite ways to do this is to make a bowl of oatmeal with some flaxseed and top it with some fresh berries, sliced almonds, and a sprinkle of cinnamon.

At the end of the day, there is no safe, medically tested “magic pill”. In fact most experts recommend avoiding these types of fat burning supplements due to non-regulation and concerns for non-trustworthy ingredients. However, finding a way to get most of these foods in your diet on a regular basis is going to optimize your health and well being as well as helping you slim down and reduce body fat.

Courtney Pelitera MS, RD, CNSC is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

References:

  1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre.

    Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647;

    PMCID: PMC7589116.

  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  3. Sinija, V. R., & Mishra, H. N. (2008). Green tea: Health benefits. Journal of Nutritional &

    Environmental Medicine, 17(4), 232-242.

  4. Bakuradze, T., Parra, G. A. M., Riedel, A., Somoza, V., Lang, R., Dieminger, N., ... &

    Richling, E. (2014). Four-week coffee consumption affects energy intake, satiety regulation, body fat, and protects DNA integrity. Food Research International, 63, 420-427.

  5. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition journal, 16(1), 1-15. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0271-4
  6. Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of nutrition, 141(9), 1626-1634.
  7. Mollazadeh, H., & Hosseinzadeh, H. (2016). Cinnamon effects on metabolic syndrome: a review based on its mechanisms. Iranian journal of basic medical sciences, 19(12), 1258.
Joyful glamour asian attractive girl having fun enjoy awesome party feeling carefree, fist pump during dance, smiling broadly like good music, attend concert, stand purple background
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


These Foods Are Backed By Science

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

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

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

1. Green Tea

Japanese green teaShutterstock

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

Green Tea Offers Lots of Other Benefits

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

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

2. Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

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

Eat the Whole Egg

Poached eggsShutterstock

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

3. Fish and Seafood

Top view of salmon fillet display for selling in wet marketShutterstock

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

4. Olive and Avocado Oil

Organic olive oil pouring from carafe into glass bowlShutterstock

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

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

5. Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

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

Slim woman in oversized jeans on color background.
Shutterstock
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.

“How to lose body fat” is a question I get asked a lot as a nutritionist at Top Nutrition Coaching. 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 also 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?

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

Body fat, or adipose tissue, is a major source of stored energy (calories). Its size and function is 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 where it 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 foods.

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 where 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 at Top Nutrition Coaching. “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 - 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 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 less 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 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 amount 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 everyday. Incorporate foods that your 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,Registered Dietitian at Top Nutrition Coaching. “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 negativvely 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 does determine 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 carries. 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 tern 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 need. 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

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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.

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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.

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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.

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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.

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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.

Abdominal Muscle.
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Belly fat isn’t just a cosmetic issue—it’s a dangerous type of fat linked to heart disease, diabetes, and even Alzheimer's. But what if you could flip a switch and start melting that fat away? According to Zero Belly Diet, you can! By incorporating a select group of super nutrients into your diet, you can target stubborn visceral fat and get rid of it for good. These foods work by improving digestion, reducing inflammation, and even turning off the fat genes that cause your body to store weight. In fact, they can help you lose as much as 7 inches off your waist in just six weeks! Ready to start seeing results? Here are the 11 super nutrients that are scientifically proven to flatten your belly fast.


Omega-3 Fatty Acids

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Cut your risk of diabetes and target belly fat

Omega-3 fatty acids, found in fish like wild salmon and mackerel, are essential because your body doesn't produce them naturally. Research shows that men with a high intake of omega-3s have a 33% lower risk of developing type 2 diabetes, which is closely linked to belly fat.

Plant-Based Protein

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Fuel your metabolism and burn fat

Plant-based proteins from sources like beans and lentils help build lean muscle while keeping your metabolism revved up. This nutrient helps you stay full longer, preventing overeating and unnecessary weight gain around your belly.

Red Fruits

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Powerful antioxidants that fight fat

Fruits like cherries and strawberries are packed with flavonoids, which give them their vibrant color and can reduce fat storage in your body. Their high fiber content also helps keep your digestive system running smoothly.

Olive Oil

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Healthy fats to burn fat

Olive oil is full of monounsaturated fats that help activate fat-burning genes and reduce inflammation. Incorporating this heart-healthy oil into your diet helps your body burn belly fat and support overall health.

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Leafy Greens

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Detox and flatten your belly

Leafy greens like spinach and kale are rich in fiber and essential vitamins that help reduce bloating, flush out toxins, and support digestion—all key for shrinking belly fat.

Ginger

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Boost metabolism and reduce inflammation

Ginger has been used for centuries for its anti-inflammatory properties. It's also a natural metabolism booster, which helps burn off belly fat faster by increasing your body's ability to process food.

Beans and Legumes

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Fiber-rich foods to curb hunger and burn fat

High in fiber and protein, beans and legumes help regulate digestion and blood sugar levels, reducing your body's tendency to store fat around your midsection.

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

Green Tea

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A fat-burning drink with powerful antioxidants

Green tea is known for its catechins, compounds that trigger the release of fat from fat cells and increase your body's ability to burn belly fat. Drinking green tea regularly can accelerate weight loss.

Bright Vegetables

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Combat inflammation and aid digestion

Colorful vegetables like bell peppers and carrots are high in phytonutrients, which fight inflammation and support digestive health. These veggies keep your belly looking flatter and reduce the risk of visceral fat.

Extra Plant Protein

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Build muscle and banish belly fat

Foods like tofu, tempeh, and peas pack a protein punch without the saturated fat found in meat. These plant proteins help build lean muscle mass and burn belly fat by keeping you full and satisfied.

RELATED: I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

Spices Like Cinnamon

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Balance blood sugar and curb fat storage

Cinnamon has been shown to stabilize blood sugar levels, preventing spikes that can lead to fat storage—especially around your belly. Add a dash of cinnamon to your meals for a fat-fighting boost.

These super nutrients are your key to dropping belly fat quickly and for good. Incorporating them into your diet will not only shrink your waistline but also boost your overall health! 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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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.

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. 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.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” 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:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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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.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. 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.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” 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.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. 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.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.