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12 Surefire Ways to Lose Abdominal Fat, Say Experts

Losing belly fat is possible by doing the following 12 things, experts say.

FACT CHECKED BY Christopher Roback
Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.
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FACT CHECKED BY Christopher Roback

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

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

"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

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

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

Sportswoman stretching arms and relaxing in a field after sportShutterstock

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

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

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

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

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

point of view - closeup feet for asian woman measure weight on scaleShutterstock

"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

Spoon with white sugar on the dark backgroundShutterstock

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

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

"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

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

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

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

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

calorie counting app on smartphone screen. Counting calories on a diet. Weight lossShutterstock

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

Bare legs in running shoes preparing to exercise on a bright summer day on an empty roadShutterstock

"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.

More For You

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

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

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

"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

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

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

Sportswoman stretching arms and relaxing in a field after sportShutterstock

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

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

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

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

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

point of view - closeup feet for asian woman measure weight on scaleShutterstock

"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

Spoon with white sugar on the dark backgroundShutterstock

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

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

"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

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

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

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

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

calorie counting app on smartphone screen. Counting calories on a diet. Weight lossShutterstock

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

Bare legs in running shoes preparing to exercise on a bright summer day on an empty roadShutterstock

"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.

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.

TikTok influencer Tara Hall (@tarahallfitness) knows all too well the struggle to get rid of belly fat and develop beautiful, strong abdominal muscles. As with all exercises, there is a right way—and a wrong way!—to go about reaching those fitness goals, and so much misinformation that not only will NOT help shift the tummy fat, it might even encourage it (noooo!). Hall’s advice is sensible, and you know it’s legit because the method will cost you nothing. Here’s what she has to say.


Sit Ups and Crunches

@tarahallfitness

Struggle to lose lower stomach fat? Heres how 🙃 #lowerstomachfat #stomachfat #flatstomach #losefat

Hall makes the point that endless situps and crunches will unfortunately not torch stomach fat. Why? Research shows spot reduction is a myth—you can’t just focus on losing fat in one area of the body. “Getting rid of belly fat involves a combination of diet, exercise, and lifestyle changes,” says vegan fitness expert and trainer Kollins Ezekh. “Cardiovascular exercises, such as running, cycling, and swimming, can help burn overall body fat, while strength training exercises, such as weight lifting, can help build muscle and improve metabolism.”

Related: Katie Austin Flashes Washboard Abs and Reveals 5 Things She Does to Get Her “Mojo Back”

Lots of Cardio

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hall says cardio alone won’t magically shift the belly bulge—other factors are important, as it’s remarkably difficult to out-burn excessive calories. “Focus on a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats,” Ezekh says. “Limiting sugar and refined carbohydrates can also help reduce belly fat.”

This Is the Way

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

“The only way you are going to lose stomach fat is by being in a calorie deficit,” Hall says. Her advice might be boring (where’s the quick fix we’re looking for?), but it is the foundation of any successful fat-loss program. “Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss. But it really comes down to eating fewer calories than your body is using if you want to lose weight,” says the Mayo Clinic.

This Is Important Too!

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Of course, other factors also impact belly fat—for example, stress. Stress causes cortisol, and cortisol is linked to belly fat. So while you’re working out and eating right and being mindful of calories, pay attention to stress levels and learn to manage them. “Practices such as meditation, yoga, or regular physical activity can help manage stress,” Ezekh says.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Bye Bye, Belly 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

Sleep also impacts belly fat—poor sleep can help pack stomach fat on, and excess weight causes even worse sleep. Yikes. "Our findings show that shortened sleep, even in young, healthy and relatively lean subjects, is associated with an increase in calorie intake, a very small increase in weight, and a significant increase in fat accumulation inside the belly," says Virend Somers, MD, PhD, for the Mayo Clinic.

💪🔥Body Booster: You can’t spot-reduce fat, so be mindful of your calories in vs. calories out!

Portrait of a happy young sportswoman doing stretching exercises at the gym
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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.

You might think that the secret to losing belly fat is doing endless crunches a day. However, according to fitness experts, this is just a myth. Soraya (@project.s.lifestyle) is a certified macro nutrition and fat loss coach and TikTok influencer. Her goal is to help people get their “dream body” without “ditching” their favorite foods and bust myths surrounding weight loss. In one of her viral videos she reveals the three things that will help you lose stubborn belly fat.


1. You Don’t Have to Go to Extremes to Lose Belly Fat

@project.s.lifestyle

How to lose stubborn lower belly fat #weightlosscoach #weightlossforwomen #weightlosstips

“Here's how you lose that stubborn lower belly fat that just hangs there when you pull your pants down,” she says in the clip. “Number one 60 sets a day right before bed. Number two, cut out all white carbs, white potatoes, white bread, pasta, things like that. Number three, one hour of cardio every single day,” she continues. “Now, these are things I see a lot of people doing to lose belly fat and lose fat in general, but it's not the most efficient and sustainable way to lose it.”

2. But, It Takes More Than Lots of Ab Work

Muscular man exercising doing sit up exercise. Athlete with six pack, white male, no shirtShutterstock

She continues to tell her followers what will actually help you blast belly fat. “Weight loss essentially comes from being in a calorie deficit. So you can do all the crunches, all the ab workouts you want to do, but if your nutrition is not on point, you'll not see any results in your stomach at all,” she says.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

3. 1. Be in a Calorie Deficit

calorie counting app on smartphone screen. Counting calories on a diet. Weight lossShutterstock

The first thing you need to do to lose lower belly fat “is to be in a healthy calorie deficit, unique to you,” she says. Chris McMahon, a nutrition and fitness coach agrees that the “best way to actually shrink your stomach” would be to be in a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true,” he adds.

4. 2. Strength Training

Woman training in gym room ready for fitness biceps exercisesShutterstock

Her second recommendation? “Focus on strength training,” she says. Several studies have found a link between resistance training and reduced weight circumference, aka, belly fat. Some good weight training exercises to tone your midsection include bicep curls, squats, lunges, and tricep kickbacks.

5. 3. 30 Minutes of Walking Per Day

Woman walking in the park with bottle water in summer health care concept.Shutterstock

And finally, she recommends “30 minutes of walking per day,” instead of 60. “Light movement doesn't have to be anything crazy,” she adds. If you don’t have time for a 30-minute walk, McMahon suggests taking 10 minute walks throughout the day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

Related: I Lost Weight Without Trying by Stopping These 7 Things

6. Finally, Have Patience

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

“Now, if you do this, you will see results, but for a lot of women, their stomach is the slower thing to go,” she says. “So you just have to be patient and trust the process.”

💪🔥Body Booster: Contrary to popular belief, you can’t flatten your abs by doing a lot of crunches. In order to lose belly fat, you have to be in a caloric deficit.

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


Understanding Belly Fat: The Hidden Danger

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

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

Measuring Your Risk

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

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

Embrace a Low-Carb, Nutrient-Rich Diet

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

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

Incorporate Intermittent Fasting

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

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

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

Stay Hydrated and Detoxify

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

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

Focus on Core-Strengthening Exercises

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

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

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

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

Manage Stress Levels

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

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

Prioritize Quality Sleep

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

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

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

Consider Supplements Wisely

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

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

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

Be Patient and Consistent

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

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

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

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Evidence-Based

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

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

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

Are you trying to blast your belly fat to no avail? Neha Parihar is a celebrity nutritionist who lost a whopping 22 kilograms – almost 50 pounds – the natural way. In her social media posts, she reveals all of her tips, tricks, and hacks for losing weight fast and keeping it off. In a new post she tackles a common culprit: Belly fat. “Struggling with belly fat that just won’t budge? Here’s what NO ONE talks about!” she writes. “Belly fat can be the hardest to lose unless you do these 8 things (and some will surprise you!)”

Cycle Your Calorie Intake

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

Get Sunlight in the Morning

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

Avoid Late Night Eating

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

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

Optimize Magnesium Intake

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

Chew Food Thoroughly

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

Track Hydration Levels

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

Add Spices to Your Food

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

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

Stop Overloading Your Workouts

And, lastly, stop overloading your workouts. “Overtraining can raise cortisol levels, leading to belly fat. Alternate intense sessions with recovery days like yoga or stretching,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Kristie Ennis drkristieennis
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Evidence-Based

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

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

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

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

Crunches, High Intensity Interval Training or HIITShutterstock

With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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

Target Side Core Muscles

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.

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The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

Sports training of a girl.  Exercise dead bug. From the position of lying on the back alternately with the hand and foot

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This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

Pilates or yoga. A slender athletic girl on the mat performs a stand on all fours. Exercise Quadruped. This is the starting position for wellness exercises. Isolated on a white background. Visual aid

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The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Allie Janszen alliejanszen
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Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Evidence-Based

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

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

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

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.