Gastroenterologist's Tips to Debloat Your Belly Quickly

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        10 Ways to Debloat Your Belly Fast, According to an MD
    Here is how to minimize and prevent bloating.
By Leah GrothOct 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   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.

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By Leah GrothOct 05, 2024
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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   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.
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        5 Simple Ways to Debloat Your Body
    

        Eating Advice to Boost Gut Health and Beat the Bloat
    
Bloating happens to the best of us – especially women. Whether due to stress, hormone fluctuations, or gut/digestive issues, a bloated, gassy belly is never fun. Luckily, there are some things you can do to minimize the bloat, according to Kenneth Brown, MD, a Texas-based gastroenterologist, Founder and Chief Medical Officer of Atrantil, and the host of the Gut Check Project podcast. “During the menstrual cycle, hormonal fluctuations, primarily estrogen and progesterone, can have a significant impact on gastrointestinal function for women. These changes can lead to symptoms such as bloating, abdominal discomfort, and changes in bowel,” he says. “There are a few strategies that encompass dietary adjustments, lifestyle changes, and targeted supplements that can help with bloating during various phases of the cycle.”
Amp Up Your Fiber Intake
Shutterstock
A fiber-rich diet can help with bloating, says Dr. Brown. “A balanced diet with ample fiber can regulate bowel movements and prevent constipation, a common cause of bloating,” he says. While you should include a variety of fiber sources like fruits, vegetables, whole grains, and legumes, “take care not to rapidly increase fiber intake, as it can temporarily worsen bloating,” he notes. “Gradually increase fiber consumption and make sure to drink plenty of water to support healthy digestion.”
Hydrate
Shutterstock
He also recommends hydrating. “Maintaining proper digestive function and preventing constipation requires adequate hydration,” he continues. “Aim to drink at least 8 glasses of water per day, and more if you are physically active or reside in a hot climate. Sufficient hydration can also help reduce water retention, which can contribute to bloating.”
Exercise
Shutterstock
Physical activity is also important. “Engaging in regular physical activity stimulates intestinal motility, reduces constipation, and eases bloating,” says Dr. Brown. “Moderate exercises like walking, cycling, or swimming for at least 30 minutes a day can be beneficial. Gentle yoga poses that target the abdominal region, such as cat-cow poses or seated twists, can also promote digestion and relieve bloating.”
Manage Your Stress
Shutterstock
Stress has a significant impact on digestive function and can worsen bloating, Dr. Brown claims. “Adopt stress-reducing techniques such as deep breathing exercises, meditation, or mindfulness. Engaging in relaxing activities like reading, taking a warm bath, or listening to soothing music can also lower stress levels and promote overall digestive health,” he says. 
Eat Mindfully
Shutterstock
Also, practice mindful eating. “Eating habits play a role in bloating,” Dr. Brown notes. “Practice mindful eating by thoroughly chewing food, eating slowly, and avoiding distractions like television or smartphones. This can prevent overeating, improve digestion, and reduce the likelihood of bloating.”
Limit Trigger Foods
Shutterstock
Certain foods can heighten bloating, especially during the menstrual cycle when the digestive system becomes more sensitive. “Common trigger foods include dairy products, artificial sweeteners, and high-fat or spicy foods,” Dr. Brown reveals. “Keeping a food diary can help identify personal trigger foods and limit their consumption, especially during the premenstrual and menstrual phases.”
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
Drink Herbal Teas
Shutterstock
Certain herbal teas like peppermint, ginger, and fennel possess natural properties that ease bloating and promote digestion. “Enjoying a cup of these teas after meals may provide relief from bloating and abdominal discomfort,” suggests Dr. Brown. 
Try Over-the-Counter Remedies
Shutterstock
In some instances, over-the-counter remedies like Atrantil “can not only reduce bloating by absorbing gas, but also feed your good bacteria which prevents bloating in the long term,” he says. 
Drink Warm Lemon Water
Shutterstock
Warm lemon water may help alleviate bloating for some individuals “by promoting hydration, stimulating digestive enzymes, increasing bile flow, reducing inflammation, and supporting regular bowel movements,” says Dr. Brown. “However, its effectiveness can vary depending on the underlying cause of bloating and individual factors such as digestive health and diet. It's important to note that warm lemon water may not be suitable for everyone, especially those with GERD or acid-related digestive issues.”
RELATED: Whitney Simmons Poses in Sports Bra and Shares Her Barbell Squat Routine
Get Some Probiotics or Prebiotics
Shutterstock
When examining the broad scope of data on probiotics, studies have generally found them to be no more effective than a placebo over the long term. “However, it's important to note that probiotics can still provide benefits for some individuals. If it works for you, continue taking them. However, people with SIBO should be cautious as probiotics may exacerbate bloating by introducing more bacteria into areas where they shouldn't be,” says Dr. Brown. Prebiotics, such as large complex polyphenols like Quebracho Colorado, and fibers like inulin, “play a vital role in managing bloating and supporting digestive health,” he adds. “They selectively stimulate the growth of beneficial bacteria in the gut, which helps rebalance the gut, reduce inflammation, improve gut movement, aid enzyme production, and positively influence the gut-brain connection. Recent studies have shown that Quebracho Colorado offers greater benefits than inulin, leading to increased short-chain fatty acid production and improved microbial diversity. Incorporating prebiotics into your diet can have a powerful impact on your digestive well-being and bloating management.”
💪🔥Body Booster: If you are experiencing bloating, focus on hydrating and eating healthier foods. 
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Nutrition & Diet
        10 Ways to Debloat Your Belly Fast, According to an MD
    

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By Leah GrothOct 05, 2024
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:
                       

   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.
Bloating happens to the best of us – especially women. Whether due to stress, hormone fluctuations, or gut/digestive issues, a bloated, gassy belly is never fun. Luckily, there are some things you can do to minimize the bloat, according to Kenneth Brown, MD, a Texas-based gastroenterologist, Founder and Chief Medical Officer of Atrantil, and the host of the Gut Check Project podcast. “During the menstrual cycle, hormonal fluctuations, primarily estrogen and progesterone, can have a significant impact on gastrointestinal function for women. These changes can lead to symptoms such as bloating, abdominal discomfort, and changes in bowel,” he says. “There are a few strategies that encompass dietary adjustments, lifestyle changes, and targeted supplements that can help with bloating during various phases of the cycle.”
Amp Up Your Fiber Intake
Shutterstock
A fiber-rich diet can help with bloating, says Dr. Brown. “A balanced diet with ample fiber can regulate bowel movements and prevent constipation, a common cause of bloating,” he says. While you should include a variety of fiber sources like fruits, vegetables, whole grains, and legumes, “take care not to rapidly increase fiber intake, as it can temporarily worsen bloating,” he notes. “Gradually increase fiber consumption and make sure to drink plenty of water to support healthy digestion.”
Hydrate
Shutterstock
He also recommends hydrating. “Maintaining proper digestive function and preventing constipation requires adequate hydration,” he continues. “Aim to drink at least 8 glasses of water per day, and more if you are physically active or reside in a hot climate. Sufficient hydration can also help reduce water retention, which can contribute to bloating.”
Exercise
Shutterstock
Physical activity is also important. “Engaging in regular physical activity stimulates intestinal motility, reduces constipation, and eases bloating,” says Dr. Brown. “Moderate exercises like walking, cycling, or swimming for at least 30 minutes a day can be beneficial. Gentle yoga poses that target the abdominal region, such as cat-cow poses or seated twists, can also promote digestion and relieve bloating.”
Manage Your Stress
Shutterstock
Stress has a significant impact on digestive function and can worsen bloating, Dr. Brown claims. “Adopt stress-reducing techniques such as deep breathing exercises, meditation, or mindfulness. Engaging in relaxing activities like reading, taking a warm bath, or listening to soothing music can also lower stress levels and promote overall digestive health,” he says. 
Eat Mindfully
Shutterstock
Also, practice mindful eating. “Eating habits play a role in bloating,” Dr. Brown notes. “Practice mindful eating by thoroughly chewing food, eating slowly, and avoiding distractions like television or smartphones. This can prevent overeating, improve digestion, and reduce the likelihood of bloating.”
Limit Trigger Foods
Shutterstock
Certain foods can heighten bloating, especially during the menstrual cycle when the digestive system becomes more sensitive. “Common trigger foods include dairy products, artificial sweeteners, and high-fat or spicy foods,” Dr. Brown reveals. “Keeping a food diary can help identify personal trigger foods and limit their consumption, especially during the premenstrual and menstrual phases.”
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
Drink Herbal Teas
Shutterstock
Certain herbal teas like peppermint, ginger, and fennel possess natural properties that ease bloating and promote digestion. “Enjoying a cup of these teas after meals may provide relief from bloating and abdominal discomfort,” suggests Dr. Brown. 
Try Over-the-Counter Remedies
Shutterstock
In some instances, over-the-counter remedies like Atrantil “can not only reduce bloating by absorbing gas, but also feed your good bacteria which prevents bloating in the long term,” he says. 
Drink Warm Lemon Water
Shutterstock
Warm lemon water may help alleviate bloating for some individuals “by promoting hydration, stimulating digestive enzymes, increasing bile flow, reducing inflammation, and supporting regular bowel movements,” says Dr. Brown. “However, its effectiveness can vary depending on the underlying cause of bloating and individual factors such as digestive health and diet. It's important to note that warm lemon water may not be suitable for everyone, especially those with GERD or acid-related digestive issues.”
RELATED: Whitney Simmons Poses in Sports Bra and Shares Her Barbell Squat Routine
Get Some Probiotics or Prebiotics
Shutterstock
When examining the broad scope of data on probiotics, studies have generally found them to be no more effective than a placebo over the long term. “However, it's important to note that probiotics can still provide benefits for some individuals. If it works for you, continue taking them. However, people with SIBO should be cautious as probiotics may exacerbate bloating by introducing more bacteria into areas where they shouldn't be,” says Dr. Brown. Prebiotics, such as large complex polyphenols like Quebracho Colorado, and fibers like inulin, “play a vital role in managing bloating and supporting digestive health,” he adds. “They selectively stimulate the growth of beneficial bacteria in the gut, which helps rebalance the gut, reduce inflammation, improve gut movement, aid enzyme production, and positively influence the gut-brain connection. Recent studies have shown that Quebracho Colorado offers greater benefits than inulin, leading to increased short-chain fatty acid production and improved microbial diversity. Incorporating prebiotics into your diet can have a powerful impact on your digestive well-being and bloating management.”
💪🔥Body Booster: If you are experiencing bloating, focus on hydrating and eating healthier foods. 

        
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        How to Lose 5 Pounds of Bloating ASAP, According to an Expert
    
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By Leah GrothSep 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Bloating – it happens to the best of us. The NIH explains it as “a condition in which the belly (abdomen) feels full and tight. Your belly may look swollen (distended),” adding that it can occur for a variety of reasons, ranging from getting this, swallowing air and constipation to overeating. According to one online fitness coach, Alexandra (@alexx.fitt), there are a few easy ways to un-bloat your body fast. “What to do when you’re bloated ,,, after a weekend, a trip, or just overeating? I’m sure u hear this a lot but realize it’s okay, and it’s going to get better,” she writes in her Instagram post. “I know bloating is super uncomfortable and can make u feel really insecure, so try this.” Here is what she says to do – and what The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, says about her recommendations. 
Drink Warm Lemon Water
See on Instagram
Her first recommendation? “Warm lemon water,” she writes. “Make sure it’s warm this will help your digestion and helps break down food to absorb nutrients.”
Go for a WalkShutterstock
Next up, get your steps in. “Go for a walk this also helps with digestion and getting movement in is crucial,” she suggests. 
Related: 5 Ways You're Ruining Your Body After 55, Say Experts
Eat High Fiber FoodsShutterstock
Next, in order to get your digestive wheels turning, “eat foods high in fiber,” she recommends. 
Pump Up Your Probiotic IntakeShutterstock
Next, pump up your probiotic intake. She recommends kefir, sauerkraut, and yogurt. “This helps your gut health,” she says. 
Accept Italexxandra.fitt/Instagram
And last, but not least, remind yourself that bloating is temporary. “Accept it and move on you’re gonna be fine in a couple days,” she says.
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
Our RDN Agreesdietdivatara/Instagram
“These are all great suggestions for reducing bloating, especially waiting it out,” says Collingwood. “Sometimes it does just take time for your body to return to normal. Light exercise is great for getting the digestive tract moving. Fiber can help things move, but it can also produce more gas and bloating depending on how much you are eating. Fiber and probiotics are a great strategy for everyday eating to keep the digestive tract moving and prevent acute bloating. I like the warm lemon water just to soothe the gut a bit as well,” she says. 
💪🔥Body Booster: If you are experiencing bloating, try starting your day with warm lemon water and taking a short walk. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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        9 Steps a Weight Loss Expert Recommends to Melt Belly Fat Naturally
    

        Copyright Notes For Wellness/YouTube
    
By Christopher RobackApr 22, 2025
Christopher Roback
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Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.
Struggling with stubborn belly fat can feel like an endless battle. You try cutting calories, exhausting yourself with workouts, and still that midsection won't budge. Health coachMei knows this frustration firsthand. After years of trial and error, she developed what she calls the "belly fat breakthrough pyramid" – a step-by-step approach that addresses the real causes of stubborn weight. Follow these nine proven steps to finally see results without extreme diets or grueling exercise routines.

            
                Step 1: Boost Your Fiber Intake
            
            
        Fiber is your most powerful ally against the blood sugar spikes that lead to fat storage. When you eat high-carb foods without fiber, your insulin levels surge and your body immediately stores that excess as belly fat.
"When you eat something high in carbohydrates without fiber, like fries, your blood sugar spikes and your body stores that excess as belly fat," Mei explains in her post. "But if you eat something like carrots full of fiber, it slows down the absorption and keeps your fat storage hormone insulin low."
Make this practical by swapping refined carbs for fiber-rich alternatives whenever possible—choose whole fruits instead of juice, beans instead of white rice, and vegetables with every meal.

            
                Step 2: Swap Bad Fats for Good Ones
            
            
        ​Olive OilShutterstockThe type of fat you consume directly impacts whether your body stores or burns fat, particularly around your midsection.
"Inflammatory fats like canola, corn, soybean, sunflower oil are hidden in many packaged foods and they are like toxins," Mei warns. "And guess where your body stores the toxins? Right in your belly fat."
Replace these problematic oils with healthier alternatives like extra virgin olive oil, avocado oil, coconut oil, or ghee in your cooking and food preparation for better metabolic health.

            
                Step 3: Time Your Meals Strategically
            
            
        ​It's Now Part Of My LifeShutterstockWhen you eat matters almost as much as what you eat. By condensing your eating window, you can keep insulin levels lower throughout the day and enhance your body's natural fat-burning capabilities.
"You don't have to go extreme, just stay consistent," Mei advises. "If you are new to fasting, take it slow. Gradually expand your fasting window."
Start with a 12-hour overnight fast (e.g., 8 PM to 8 AM) and slowly work your way up as your body adjusts. Mei also recommends being careful with your first meal: "Be mindful when you break your fast, avoid sugary or processed meals to keep your hormones in balance."

            
                Step 4: Upgrade Your Carbohydrate Choices
            
            
        ​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstockOnce you've mastered the first three steps, it's time to refine your carbohydrate intake. This doesn't mean eliminating carbs completely, just choosing better sources that work with your metabolism rather than against it.
"Swap out bread, swap out cookies for complex carbohydrates," Mei suggests. "Things like sweet potatoes, lentils, beans. And if you want to go lower, focus on berries, green apples. This keeps your blood sugar stable."
These carbohydrate sources provide sustainable energy without the dramatic blood sugar fluctuations that contribute to belly fat storage.

            
                Step 5: Make Protein Your Priority
            
            
        ​SalmonShutterstockProtein is the foundation of a lean physique because it supports muscle growth, and muscle tissue continuously burns calories even when you're completely at rest.
"Protein builds muscle and muscles burn more fat even when you rest," Mei emphasizes. "More muscles means high metabolism. Simple."
Include quality protein sources with every meal—eggs, lean meats, fish, legumes, or plant-based options like tempeh or tofu all help support muscle maintenance and growth.

            
                Step 6: Eliminate Hidden Fat-Promoting Toxins
            
            
        12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstockMany people don't realize that certain environmental factors can directly interfere with weight management by disrupting hormone balance.
"Watch out for hidden toxins called obesogens," Mei cautions. "They hide in plastic, pesticides, and even personal care products. These toxins encourage fat storage, especially around your belly."
Make easy swaps like avoiding plastic food containers, buying organic when possible, and washing your produce thoroughly to minimize exposure to these fat-promoting compounds.

            
                Step 7: Move to Manage Stress Hormones
            
            
        ​Chronic StressShutterstockStress hormones like cortisol direct fat specifically to your abdominal area, creating that stubborn belly pouch that's so resistant to traditional weight loss methods.
"Cortisol, your stress hormones, sends fat straight away to your belly when you're overwhelmed," Mei explains. "So you know what helps? Walk it off. Even 10 minutes walks after meals can do wonders."
She recommends simple movement breaks throughout your day: "Whenever stress hits you, get up and move. A simple walk around your house or office can lower cortisol and prevent it from turning into belly fat."

            
                Step 8: Build Metabolically Active Muscle
            
            
        ShutterstockWhile cardio has its place, strength training creates long-lasting metabolic benefits that transform your body's fat-burning potential 24 hours a day.
"Lifting weights or bodyweight exercise build lean muscles, making you more efficient at burning fat all day long," Mei points out to those who focus too much on the scale.
Even just two 30-minute strength sessions per week can make a significant difference in your body composition and metabolic rate.

            
                Step 9: Practice Mindfulness for Hormonal Balance
            
            
        ​Remember:ShutterstockThe mind-body connection plays a crucial role in weight management, particularly when it comes to stress-related belly fat.
"Practice mindfulness to calm your cortisol," Mei advises. "Breath work, meditation, yoga or even just saying no to things that overwhelm you. These simple tools help manage your stress and keep belly fat in check."
Taking even five minutes daily for focused breathing can trigger your body's relaxation response and help prevent stress-induced fat storage.
Remember, sustainable weight loss isn't about obsessive restriction. "It is not about obsessing over what to cut out of your diet," Mei reminds her clients. "It is about listening to your body, feel it with the right foods, feel the difference in your energy and appreciate how body responds with nourishments."
She always ends her coaching sessions with a reminder about gratitude: "Let's not forget my favorite vitamin G, gratitude. Every meal, every movement, give thanks to your body. When you appreciate the journeys, the results follows naturally." 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
    
Copyright tonyyounmd/Instagram
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 DangerShutterstock
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 RiskShutterstock
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 DietIn 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 FastingShutterstock
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 DetoxifyShutterstock
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 ExercisesShutterstock
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 LevelsShutterstock
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 SleepShutterstock
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 WiselyShutterstock
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 ConsistentShutterstock
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.
Nutrition & Diet
        12 Surefire Ways to Lose Abdominal Fat, Say Experts
    

        Shutterstock
    
By Heather NewgenSep 09, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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   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.
Losing weight and having a flat stomach is a goal many people work towards, but getting rid of that stubborn belly fat can oftentimes be challenging. No matter how many crunches or trendy diets we do, sometimes it feels like the weight just isn't coming off. But don't give up. Losing that belly fat is possible. Body Network talked to several experts about how to really lose abdominal fat. Read the 12 tips below.
Manage Your Blood Sugar
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"The best way to quickly lose abdominal fat is to regulate blood sugar by eating high-quality protein and fat, such as grass-fed beef, wild-caught salmon, grass-fed butter, and olive oil," Virginia Gruhler, a Holistic Health Coach, explains. "Focusing on high-quality protein and fat will eliminate sugar cravings, keep your blood sugar stable, and keep you feeling satiated. Keeping your blood sugar stable is imperative to allow your body time to metabolize your food and burn fat in between meals."
Related:3 Things to Do to Guarantee Weight Loss on GLP-1 Medicines, According to Coach
Stay Hydrated and Replenish Electrolytes
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Our body needs plenty of water to stay alive and healthy, but it also helps in weight loss goals. "This will help manage your hunger, boost your energy, boost metabolism, and boost digestion. Aim to drink half your body weight, in ounces, of water and use mineralized sea salt to replenish electrolytes!," Gruhler says.
Keep Your Stress in Check
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Stress causes so many problems including packing on unwanted pounds. According to Gruhler, "Chronic stress can cause elevated cortisol levels, which can increase insulin and cause blood sugar imbalance. High stress levels can also cause increased cravings for sugary and fatty foods! Learning stress management techniques like reading, walking, journaling, exercising, or talking to a friend can help you to lower cortisol levels and help belly fat to fall off."
Focus on your Entire Body, Not Just Your Belly
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Instead of targeting one area of your body, focus on losing overall body weight. Robert Herbst, a personal trainer, weight loss and wellness expert, and powerlifter, says, "The only way to lose belly fat is to lose overall body fat. As your body fat decreases, ultimately, your belly fat will be reduced. The best way to do that is to elevate your metabolism through exercise such as weight training, which creates metabolically active muscle, which burns calories and raises your metabolism as your body recovers from the workout, and high-intensity training (HIIT), which creates an oxygen debt. These will make you fitter and stronger and put you on the path to losing belly fat."
Allow Yourself to Feel Hungry Throughout the Day
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We don't need to feel full all day, says Jake Jackson, a certified level two Crossfit Coach. "Realize that it's ok to feel a little hungry throughout the day. If you're ravenous, then you're eating too little. Once you've achieved a deficit where you are moderately hungry (occasionally), then you can add in some exercise that is appealing to you. Ideally, this would be a mix of resistance training and cardio, but it doesn't have to be this. If you prefer a dance class, cycling, or rock climbing, any of those activities will burn a little extra energy, allowing you to stay in a caloric deficit.
 Weigh Yourself Intermittently
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"Research is clear that you should lose .5-1% of your body weight per week," Jackson states. If you lose more, you run the risk of burning your muscle mass and ruining your diet. Losing abdominal fat is a long-term game. If you follow this plan, you should notice your clothes fit looser within a month, and others will start to notice big changes soon after."
Stop Eating Sugar
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We all know sugar isn't good for us, but it could be preventing abdominal fat loss. Dr. Brian Griffin, DC, FNP-C with Blue Tree Health, explains, "There are two different types of fat in the abdominal area: visceral fat and subcutaneous fat. The number one thing I tell my patients when trying to Lose both types is to STOP eating extra added sugar (simple carbs), including alcohol. Why? When we eat added sugars, our body sends an insulin surge to bring down the levels of sugar. The sugar is then converted to glycogen in the liver, ultimately stored as fat."
Gut Health is Important
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"If we are not going to the bathroom at least once daily, you should incorporate fermented foods ( 1-2 servings daily)," Dr. Griffin says. Fermented foods have a large amount of probiotics to help your natural gut flora. Fermented foods would be sauerkraut, kimchi, and kombucha. Why? Bloating and extra fecal matter can push out on the abdominal wall and will make it harder to maintain that flat abdominal appearance."
Related:The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert
Workout Hard
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You know the saying no pain, no gain. Dr. Griffin explains, "I always suggest to my patients, on top of cardio (high-intensity interval training is the best), to also focus on doing abdominal exercises. One of the easiest ways is to get a large exercise ball and start with 50 crunches daily. Don’t forget to work those obliques on the side by doing side crunches. Why? Abdominal exercises and interval training will help reduce the subcutaneous fat, while diet generally will focus on visceral fat. For health purposes visceral fat is the worst type because this is the fat that surrounds your organs. For aesthetic purposes, subcutaneous fat is the stubborn fat that sits outside your stomach muscle."
Related:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach
Get More Sleep
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Getting a good night's sleep feels good, and it can help you lose weight, according to Catherine Johnston, a Registered Dietitian. She says, "Just like stress, inadequate sleep can be double trouble for abdominal fat gain. Getting less than the recommended 7-9 hours per night can lead to daytime high-calorie food cravings, especially carbohydrates which can help wake us up with quick energy. Additionally, chronic poor sleep quality or quantity can increase cortisol levels. Try tracking your sleep and making small adjustments to your routine to get more time in bed. Additionally - a fitness tracker can help determine your sleep quality and help you decide if you need to get your doctor onboard with a treatment plan."
Calorie Deficit
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Burning more calories than you eat is referred to as a calorie deficit, and "you cannot burn fat without being in a calorie deficit, ' explains Jesse Milburn, fitness/nutrition coach with UnshakableFit. "One of the easiest ways to be in a calorie deficit is by controlling how many calories you eat in a day. Some people find it hard to stick with it because it can feel restricting. The way to be successful with a calorie deficit is to eat still the foods you enjoy but understand how many calories you're eating throughout the day. Over time you will start to see your abdominal fat getting smaller and smaller."
Related:3 Things to Do to Guarantee Weight Loss on GLP-1 Medicines, According to Coach
Walking
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"Walking is a great way to burn calories and get moving," says Milburn. Walking can help put you in a calorie deficit by burning calories. Another good thing about walking is it can help relieve stress. When we are in a chronic state of stress. It is harder for our bodies to lose fat. When we are chronically stressed the hormone cortisol is released through our body constantly. Cortisol can wreak havoc on our bodies over time which can lead to weight gain and difficulty losing abdominal fat.
💪🔥Body Booster: Don't fear moderate hunger. Pair it with fun workouts like dancing, cycling, or rock climbing to lose weight.
Nutrition & Diet
        These 5 High-Protein Meals Will Help You Drop Body Fat
    

        I'm a Nutrition Coach and These 6 High-Protein Bowls Under 400 Calories Help Burn Fat
    

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By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Do you want to drop body fat while eating delicious meals? One expert claims to have the perfect menu. Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent social media post, she reveals a few of the go-to meals that help her slim down fast. “5 high protein meals I eat on repeat when I want to drop body fat,” she says. “These meals are packed w/ at least 35g of protein as well as complex carbs & some healthy fats to keep you full, satisfied & in a calorie deficit for fat loss! “This day is less than 1400 cals WITH 140 grams of protein!”

            
                Breakfast: PB Banana Protein Oatmeal
            
            
        ​Best: Vegan Protein Superfood ShakeShutterstock1/2 cup oats (40g)
1 scoop whey protein (30g)
1 tbsp powdered peanut butter (6g)
½ cup unsweetened almond milk (120ml)
Top with:
½ medium banana (50g)
Macros: 350 Cals | 35 Protein | 40 Carbs | 6 Fat.

            
                Lunch: Chicken Bacon Ranch Power Bowl
            
            
        ​Greek Chicken BowlShutterstock5 oz grilled chicken breast (140g)
1/4 cup cooked quinoa (35g)
1.5 cups steamed broccoli (110g)
1 slice Turkey bacon (chopped)
2 tbsp Greek yogurt ranch (30g)
Macros: 335 Cals | 40 Protein | 21 Carbs | 10 Fat.

            
                Dinner: Turkey & Rice Stir-Fry
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstock4oz extra-lean ground turkey (112g)
1/2 cup cauliflower rice (80g) + 1/4 cup jasmine rice (45g)
1 tsp sesame oil (5ml)
1-2 tbsp soy sauce (15-30mls)
Top with:
1 tbsp (drizzle) light Yum Yum sauce (15g)
Macros: 340 Cals | 38 Protein | 20 Carbs | 12 Fat.

            
                Snack 1: Yogurt with Berries
            
            
        ​Breakfast Bowls: Berry Yogurt Power BowlShutterstock1/2 cup Greek yogurt (120g)
1/2 cup mixed berries (70g)
Macros: 120 Cals | 15 Protein | 12 Carbs | 1 Fat

            
                Snack 2: Apple, Nuts, and Cheese
            
            
        Shutterstock1 Small apple (160g)
1 pack of 100-calorie coco-dusted almonds
1 light string cheese (24g)
Macros: 250 Cals | 12 Protein | 26 Carbs | 11 Fat

            
                Total for the Day
            
            
        ​Protein-Rich Foods to Include DailyShutterstock“You can adjust portions based on your needs! More oz of meat will be even more protein!” says Melissa. Total DAILY Macros: 1395 Calories | Protein 140 | 120 Carbs | 40 Fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Midlife Coach Shares How She Lost 30 Pounds by Ditching Old Diet Advice
    

        Copyright petragenco/Instagram
    
By Christopher RobackMay 03, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Most women in their 50s know the frustration of watching the scale creep up despite their best efforts. Petra Genco certainly did. As a transformative fitness trainer and weight loss coach with over 700,000 YouTube subscribers, Petra spent years battling stubborn weight gain before discovering the approach that helped her lose 30 pounds in her 50s. "I'd spent years following mainstream fitness advice. Eat less, move more, burn more calories than you consume," Petra shares. Her expertise now helps women in their 40s, 50s, and 60s reclaim their health and confidence after struggling with menopausal weight changes. Read on to discover the proven strategies that could transform your midlife weight loss journey, too.

            
                Your Body Has Changed
            
            
        The traditional weight loss methods that worked in your younger years simply don't apply anymore. "The real reason it feels impossible to lose weight is that your body has changed. The old tactics just don't work anymore," Petra explains in her recent post. Beginning in your mid-30s, your body starts perimenopause, which can last for years before menopause actually begins. During this transition, hormones like estrogen, insulin, and cortisol fluctuate significantly, causing your metabolism to slow down and your body to store more fat, especially around your midsection.

            
                Hormones Are the Hidden Culprit
            
            
        
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Your hormonal shifts create a perfect storm for weight gain that calorie-cutting alone can't fix. "Hormones like estrogen, insulin and cortisol all start fluctuating, causing your metabolism to slow down," says Petra. Even when you eat less, your body stubbornly holds onto weight because it's functioning differently than before. These hormonal changes don't just affect your weight—they impact your energy levels, hunger signals, and even where your body stores fat, making the traditional "eat less, exercise more" approach increasingly ineffective.

            
                Restriction Leads to Binging
            
            
        
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Severely limiting calories often backfires in midlife. "I'd tell myself I was being good all day, eating almost nothing, snacking here and there to get by. Then dinner would roll around and I'd eat a huge carb-heavy meal because my body was so deprived," Petra admits. This restrictive cycle triggers intense cravings and energy crashes, often leading to weekend binges followed by renewed promises to be stricter the next week. The guilt and frustration of this pattern can continue for years without producing results, leaving you exhausted and demoralized.

            
                Focus on Supporting Your Metabolism
            
            
        
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The key shift is nourishing your body rather than depriving it. "Instead of focusing on just eating less, I started focusing on eating to support my metabolism," Petra reveals. As we age, we naturally lose muscle mass (sarcopenia), which directly affects our metabolic rate. When younger, cutting calories might work because muscle mass is higher, but during menopause, you're already losing muscle yearly. Simply eating less further slows your metabolism, making weight loss nearly impossible without addressing the underlying metabolic changes.

            
                Prioritize Protein With Every Meal
            
            
        
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Structured, protein-rich meals can transform your weight loss results. "I stopped starving myself and started fueling my body with real nutrient-dense meals," says Petra. Rather than grazing on snacks throughout the day and having one large dinner, she switched to three balanced meals daily. Protein became her non-negotiable at every meal because it's essential for maintaining and building muscle, which keeps metabolism strong. This approach not only supports weight loss but also eliminates the constant battle with food cravings that plague many women in midlife.

            
                Less Exercise, More Results
            
            
        
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Counterintuitively, excessive exercise can sabotage your weight loss efforts after 50. "When we over-train, especially in menopause, it raises our cortisol, the stress hormone, and high cortisol makes our body hold onto fat," Petra explains. Instead of exhausting yourself with lengthy cardio sessions or intense daily workouts, focus on 20-30 minutes of weight training 3-4 times weekly. This targeted approach preserves muscle mass and maintains metabolic health without triggering the stress response that promotes fat storage.

            
                Movement Throughout Your Day Matters More
            
            
        
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Daily activity levels have a greater impact than structured workouts alone. "I realized that I didn't need more exercise. I needed more daily movement," says Petra. Think about how active you were when younger—walking everywhere, chasing after kids, constantly on the move. Now, many women spend hours sitting at desks, watching TV, or on devices. Making walking a daily non-negotiable becomes a game-changer for sustainable weight loss. It's low-impact, accessible, and surprisingly effective at boosting your daily calorie burn without adding stress to your system.

            
                Manage Stress to Unlock Weight Loss
            
            
        
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The often-overlooked stress factor plays a crucial role in midlife weight management. "Stress is one of the biggest, yet most overlooked factors that make weight loss harder, especially in midlife," Petra notes. Women typically juggle numerous responsibilities—family, work, household management—while also feeling pressure to fix their changing bodies. This chronic stress elevates cortisol, pushing the body into survival mode where it stores more fat, particularly around the abdomen, and intensifies cravings while depleting energy.

            
                Stop Fighting Your Body
            
            
        
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Approaching weight loss as warfare against your body creates counterproductive stress. "Weight loss should not stress you out. Once I stopped treating weight loss like a battle, and instead focused on simply living a healthier lifestyle, everything changed," Petra shares. Letting go of calorie obsession and exhausting workout regimens allows you to make sustainable changes that work with your body rather than against it. When you enjoy the process and prioritize feeling good, weight loss happens more naturally as a side effect of improved overall health.

            
                Simple Habits Create Powerful Changes
            
            
        
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Small, consistent actions yield better results than drastic measures. "I focused on eating balanced meals that kept me full and satisfied, rather than starving myself. I started moving my body in ways that I enjoyed," says Petra. Other simple yet effective habits include spending more time outdoors, prioritizing quality sleep, limiting screen time before bed, taking magnesium supplements to promote relaxation, and keeping your bedroom cool at night. These seemingly minor adjustments can significantly reduce stress levels, which often leads to natural weight loss.

            
                A Sustainable Approach Brings Lasting Success
            
            
        
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The most effective weight loss strategy embraces consistency over perfection. "The more I focused on feeling good, the more the pounds melted away," Petra explains. By working with your changing body instead of fighting against it, you create lasting results without the mental and physical strain of traditional dieting. This mindset shift transforms weight loss from a frustrating battle into an empowering journey of health improvement, ultimately resulting in not just weight loss but increased energy, better sleep, reduced pain, and renewed confidence. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        Stop Eating These 12 “Healthy” Foods and Lose 25 Pounds
    

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By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you eating lots of healthy food, but can’t seem to lose weight? Many foods you think are healthy, and even grew up eating, actually aren’t. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 12 “healthy” foods that keep people from losing weight, because they aren’t good for you. Here they are: 

            
                Granola & Granola Bars
            
            
        ​Yogurt & Berry Bowl with GranolaShutterstockWe grew up believing that granola was a health food. However, it isn’t. “Often loaded with added sugars and oils,” says Collingwood. “Some bars are basically candy in disguise. Granola is like crumbled cookies!” 

            
                Flavored Yogurt
            
            
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You will hear many health experts recommend Greek yogurt for weight loss. However, this doesn’t include flavored types. “Even low-fat versions can have a ton of added sugar. Plain Greek yogurt is usually a better option,” says Collingwood. 

            
                Veggie Chips
            
            
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Veggie chips are just ground-up veggies in chip form, right? Nope. “These are usually made from potato starch with a sprinkle of vegetable powder—not much better than regular chips,” says Collingwood.

            
                Smoothies
            
            
        ShutterstockSmoothies are good for you, right? Stay away from store-bought options, says Collingwood. “They seem healthy, but many are packed with fruit juice, sugar, and even ice cream. Homemade smoothies with whole fruit and protein powder are better,” she says.n

            
                Deli Salads
            
            
        ​Caesar SaladInstacartWhile making your salad is a great, healthy meal idea, stay away from fast food and deli salads. “Watch the dressings, cheese, and croutons—some can be over 1,000 calories and full of saturated fat,” Collingwood. 

            
                “Multigrain” Bread
            
            
        ​ 4. Wholegrain BreadShutterstockMultigrain bread often isn’t, Collingwood notes. “Sounds good, but unless it’s 100% whole grain, it might just be white bread with food coloring and a few seeds.”

            
                Dried Fruit
            
            
        ​ 10. Dried Fruits and Beef JerkyShutterstockDried fruit is tempting and seems harmless. However, Collingwood maintains that a lot of options – even those sold at Trader Joe’s and other health food stores – are “super dense” in natural and added sugar. “It’s easy to overeat and spike your blood sugar,” she says.

            
                Coconut Oil
            
            
        ​MCT OilShutterstockCoconut oil was all the rage a few years back, but it’s not going to help you lose weight. “Touted as healthy, but it's still high in saturated fat and very calorie-dense,” Collingwood says. 

            
                Fruit Juices
            
            
        ​7. Fruit JuicesShutterstock“Even 100% juice lacks fiber and is basically concentrated sugar. Whole fruits are better,” says Collingwood.

            
                Frozen Yogurt
            
            
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Frozen yogurt isn’t a free pass because it’s yogurt. “Often lower in fat than ice cream, but sugar can be really high, and therefore calories as well,” says Collingwood.

            
                Wraps & Flatbreads
            
            
        ​Turkey Breast WrapShutterstockIf you always opt for wraps and flatbreads instead of sandwiches, thinking they are healthier options, you might be mistaken. “People assume they’re healthier than sandwiches, but most wraps have more calories than two slices of bread,” Collingwood says. 

            
                Trail Mix
            
            
        ShutterstockAnother snack we grew up thinking was healthy? Trail mix. “Can be healthy… until you add chocolate, sugary dried fruit, and salty nuts,” says Collingwood. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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