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Nutrition & Diet

5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

Follow these crucial habits to blast belly fat.

Leah Groth
By Leah GrothSep 08, 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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Gary_Walker_Live_Anabolic25
Live Anabolic/Youtube/Shutterstock
Leah Groth
By Leah GrothSep 08, 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:
Nutrition & Diet

Are you struggling to get rid of body fat after 50? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos, he reveals five easy ways, or “foundations,” for men over 50 to blast belly fat. “These foundations are your key to unlocking the body you've been striving for,” he says in the clip. “I'm going to give you five foundations that always work and are necessary if you wanna reach your target so fast enough because we're diving headfirst into the five essential secrets that will finally help you conquer your weight loss goals.:

There’s a Lot of “Confusion” About How to Lose Belly Fat After 50

“Ever find yourself staring at the mirror wondering where that stubborn belly fat came from after hitting the big 5-0? Well, you're not alone,” he says at the start of the clip. “There's a lot of confusion about what to do to lose belly fat after 50.”

1. Have a Structured Meal Plan

Close-up Of Pen With Meal Plan FormShutterstock

The first “crucial” foundation is having a structured meal plan. “Having a plan in place is like having a roadmap for your weight loss journey,” he says. “Now, why is this important? Well, think about it this way. If you don't have a clear plan, it's like navigating through a maze with a blindfold. You're just guessing your way through it. But with a meal plan, you're taking control of your nutrition and ensuring you're on the right track.”

Here’s How to Divide Your Plate

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

“Imagine your plate as a pie chart. Half of that plate should be dedicated to protein. That's your lean meats, poultry, fish, or other lean protein sources. Then, one-quarter of your plate is reserved for carbs like whole grains. Let's think of brown rice or quinoa to give you that sustained energy. And the other quarter is for veggies. They're packed with vitamins, minerals, and fiber that your body craves,” he says.

Consistency Is Key

Man eatsShutterstock

“But here's a golden nugget” Consistency. Sticking to your plan day in and day out is what truly makes the difference. Your body thrives on routine, so roll up your sleeves, get your meal plan in order, and watch those excess inches vanish. Your body will thank you for it down the road,” he says.

2. Sleep

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

“The second foundation is your sleep,” he continues. “Now, sleep and weight loss are more connected than you think. Quality sleep doesn't just rest your body. It's a powerhouse for weight loss.”

Sleep Keeps Your Body Functioning “Like a Well-Oiled Machine”

Top view of single handsome grey-haired middle aged man wearing pajamas peacefully sleeping alone in bed at night at home, empty pillow and free space next to himShutterstock

“When you consistently get good sleep, your body functions like a well-oiled machine, but skimping on sleep is like trying to drive a car with a flat tire. When you don't get enough quality sleep, your body's hormonal balance goes haywire. You start losing muscle instead of fat. Your metabolism takes a nosedive, and your body becomes resistant to insulin, which is the hormone that regulates blood sugar,” he says.

Get More Restorative Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

“We do have a remedy for that, and that's anabolic reload pm,” he says. “Now, anabolic reload PM is a nighttime sleep support supplement crafted to help you fall into a deep restorative sleep. Now, why does that matter? Because that's when your body repairs, rebuilds, and revitalizes. It's like hitting the reset button on your body's systems. You'll notice improved energy levels, sharper mental focus, and yes, a smoother path to shedding that stubborn belly fat,” he says.

3. Incorporate Daily Activity

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

The third foundation is to “incorporate daily activity,” he says. “Now, modern life has a sneaky way of locking us into sedentary patterns while it's either at the office or lounging at home. But here's a wake-up call. Your body is designed to move, and it craves that movement. Think about it. Our ancestors didn't have comfy office chairs, but they had strong, active bodies. So, it's time to incorporate daily activities into your routines. Think of it as a reset button for your metabolism,” he explains.

Set Aside 30 Minutes for Extra Activity

Middle,Age,Hispanic,Man,Wearing,Sportswear,Resting,At,Seaside, mature, running, runner, walking, tired, matureShutterstock

“I'm not suggesting becoming a gym rat, but setting aside just 30 minutes for extra activity beyond your regular workouts can make a world of difference,” he recommends. “It's like giving your metabolism a boost and revving up your fat-burning engine. So what can you do in those 30 minutes? The possibilities are endless. You can go for a brisk walk in the morning, swim a few laps in the afternoon, or hop on your bike and explore your neighborhood. The key is to find something you enjoy so that staying active becomes second nature to you.:

4. Resistance Training

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

“This leads me to the fourth foundation: You need to implement resistance training weekly,” he continues. “Now, I know the idea of lifting weights might sound intimidating, but trust me, it's your ticket to a leaner, stronger you. Resistance training isn't just about bulging biceps and a chiseled chest.”

It Helps Build Muscle and Burn Fat

Mature athlete using rowing machine while working out in a gym.Shutterstock

“It's your secret weapon for building muscle and torching fat simultaneously. You see muscles burn calories even when you're just lounging on your couch. The more muscle you have, the higher your metabolism and the more efficiently you shed that unwanted belly fat,” he says.

Just Do Simple Moves

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

“But don't worry, you don't need to be a bodybuilder to reap the rewards. Simple moves like goblet squats, pushups, or back rows can work wonders for you,” he says.

5. Increase Water intake

Senior man, fitness and drinking water in nature for hydration or natural sustainability after workout. Mature male person with mineral drink from exercise, training or cardio in recovery or breakShutterstock

“The fifth and final foundation is a simple yet incredibly powerful one, and that's increasing your water intake,” He says. “Think of water as the elixir of life, especially when it comes to shedding that stubborn belly fat. Now, let's break it down. Replacing those sugary calorie-laden drinks with good water is like giving your body a much-needed detox.”

Aim for Half a Gallon Per Day

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

“Not only will you be cutting down on empty calories, but you'll also be quenching your body's thirst in the healthiest way possible. Now, aim to drink at least half a gallon of water every day. That might sound like a lot, but trust me, your body is going to thank you for it,” he promises.

Water Helps the Fat-Burning Process

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

“Hydration is the unsung hero of weight loss. When your body is well hydrated, all the fat-burning processes run like a well-oiled machine. And the best part is that it doesn't just help you lose weight; it supports your overall health and vitality,” he explains.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Here’s the Recep

Overweight stomach (shallow focus)Shutterstock

“There you have it, the five unshakeable foundations that will catapult you towards your goal of losing that stubborn belly fat,” he says, offering a recap. “First, design your plate like a pro with the right proportions of protein, carbs, and veggies. Stick to your plan and let consistency be your guiding light. Embrace deep, restorative sleep. Break free from the sedentary trap. Just 30 minutes of extra activity can be a game-changer. Build muscles, stoke that metabolism, and torch fat through resistance training. Swap sugary drinks for water and hydrate like a champ. You'll support efficient fat burning and give your body the TLC it craves.”

Implement the Strategies, and You Will Lose Weight

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“Now the ball is in your court. These foundations are your key to unlocking the body you've been striving for. So let's get to work. Implement these strategies with dedication, and you'll be well on your way to waving goodbye to that belly fat for good,” he says.

Fat Loss “Requires Doing More Than One Thing

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“Fat loss is one of the hardest things to accomplish on a fitness journey, especially when it comes to belly fat. The main reason is that fat loss requires doing more than just one thing. You need to focus on your nutrition, cardio, resistance training, sleep, recovery, etc. It may seem overwhelming,” he adds in the caption.

Set Your Goals and Work Toward Them

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

“No more staring in the mirror, wondering where all the stubborn belly fat has come from. It is time for you to set your goal and work towards losing fat after 50. These tips will be helpful, but not necessarily easy,” he adds.

RELATED: I Lost 66 Pounds Without Leaving My House with These Fitness Tips

No Excuses!

Domestic training with weights. Positive mature man doing exercises with dumbbells, strengthening his body at home. Senior sportsman working on his biceps muscles, staying healthyShutterstock

“It takes commitment, focus, and even someone to help keep you accountable on your fitness journey. It is time to lose fat; no more excuses!” he concludes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

cardiosustainable weight lossfat losscarbslose fatwalkingweight lossprotein

More For You

Nutrition & Diet

3 Proven Ways to Finally Lose Stubborn Belly Fat

Portrait of a happy young sportswoman doing stretching exercises at the gym
Shutterstock
Leah Groth
By Leah GrothJun 02, 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.

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.

Nutrition & Diet

5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

Gary_Walker_Live_Anabolic25
Live Anabolic/Youtube/Shutterstock
Leah Groth
By Leah GrothSep 08, 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:

Are you struggling to get rid of body fat after 50? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos, he reveals five easy ways, or “foundations,” for men over 50 to blast belly fat. “These foundations are your key to unlocking the body you've been striving for,” he says in the clip. “I'm going to give you five foundations that always work and are necessary if you wanna reach your target so fast enough because we're diving headfirst into the five essential secrets that will finally help you conquer your weight loss goals.:

There’s a Lot of “Confusion” About How to Lose Belly Fat After 50

“Ever find yourself staring at the mirror wondering where that stubborn belly fat came from after hitting the big 5-0? Well, you're not alone,” he says at the start of the clip. “There's a lot of confusion about what to do to lose belly fat after 50.”

1. Have a Structured Meal Plan

Close-up Of Pen With Meal Plan FormShutterstock

The first “crucial” foundation is having a structured meal plan. “Having a plan in place is like having a roadmap for your weight loss journey,” he says. “Now, why is this important? Well, think about it this way. If you don't have a clear plan, it's like navigating through a maze with a blindfold. You're just guessing your way through it. But with a meal plan, you're taking control of your nutrition and ensuring you're on the right track.”

Here’s How to Divide Your Plate

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

“Imagine your plate as a pie chart. Half of that plate should be dedicated to protein. That's your lean meats, poultry, fish, or other lean protein sources. Then, one-quarter of your plate is reserved for carbs like whole grains. Let's think of brown rice or quinoa to give you that sustained energy. And the other quarter is for veggies. They're packed with vitamins, minerals, and fiber that your body craves,” he says.

Consistency Is Key

Man eatsShutterstock

“But here's a golden nugget” Consistency. Sticking to your plan day in and day out is what truly makes the difference. Your body thrives on routine, so roll up your sleeves, get your meal plan in order, and watch those excess inches vanish. Your body will thank you for it down the road,” he says.

2. Sleep

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

“The second foundation is your sleep,” he continues. “Now, sleep and weight loss are more connected than you think. Quality sleep doesn't just rest your body. It's a powerhouse for weight loss.”

Sleep Keeps Your Body Functioning “Like a Well-Oiled Machine”

Top view of single handsome grey-haired middle aged man wearing pajamas peacefully sleeping alone in bed at night at home, empty pillow and free space next to himShutterstock

“When you consistently get good sleep, your body functions like a well-oiled machine, but skimping on sleep is like trying to drive a car with a flat tire. When you don't get enough quality sleep, your body's hormonal balance goes haywire. You start losing muscle instead of fat. Your metabolism takes a nosedive, and your body becomes resistant to insulin, which is the hormone that regulates blood sugar,” he says.

Get More Restorative Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

“We do have a remedy for that, and that's anabolic reload pm,” he says. “Now, anabolic reload PM is a nighttime sleep support supplement crafted to help you fall into a deep restorative sleep. Now, why does that matter? Because that's when your body repairs, rebuilds, and revitalizes. It's like hitting the reset button on your body's systems. You'll notice improved energy levels, sharper mental focus, and yes, a smoother path to shedding that stubborn belly fat,” he says.

3. Incorporate Daily Activity

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

The third foundation is to “incorporate daily activity,” he says. “Now, modern life has a sneaky way of locking us into sedentary patterns while it's either at the office or lounging at home. But here's a wake-up call. Your body is designed to move, and it craves that movement. Think about it. Our ancestors didn't have comfy office chairs, but they had strong, active bodies. So, it's time to incorporate daily activities into your routines. Think of it as a reset button for your metabolism,” he explains.

Set Aside 30 Minutes for Extra Activity

Middle,Age,Hispanic,Man,Wearing,Sportswear,Resting,At,Seaside, mature, running, runner, walking, tired, matureShutterstock

“I'm not suggesting becoming a gym rat, but setting aside just 30 minutes for extra activity beyond your regular workouts can make a world of difference,” he recommends. “It's like giving your metabolism a boost and revving up your fat-burning engine. So what can you do in those 30 minutes? The possibilities are endless. You can go for a brisk walk in the morning, swim a few laps in the afternoon, or hop on your bike and explore your neighborhood. The key is to find something you enjoy so that staying active becomes second nature to you.:

4. Resistance Training

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

“This leads me to the fourth foundation: You need to implement resistance training weekly,” he continues. “Now, I know the idea of lifting weights might sound intimidating, but trust me, it's your ticket to a leaner, stronger you. Resistance training isn't just about bulging biceps and a chiseled chest.”

It Helps Build Muscle and Burn Fat

Mature athlete using rowing machine while working out in a gym.Shutterstock

“It's your secret weapon for building muscle and torching fat simultaneously. You see muscles burn calories even when you're just lounging on your couch. The more muscle you have, the higher your metabolism and the more efficiently you shed that unwanted belly fat,” he says.

Just Do Simple Moves

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

“But don't worry, you don't need to be a bodybuilder to reap the rewards. Simple moves like goblet squats, pushups, or back rows can work wonders for you,” he says.

5. Increase Water intake

Senior man, fitness and drinking water in nature for hydration or natural sustainability after workout. Mature male person with mineral drink from exercise, training or cardio in recovery or breakShutterstock

“The fifth and final foundation is a simple yet incredibly powerful one, and that's increasing your water intake,” He says. “Think of water as the elixir of life, especially when it comes to shedding that stubborn belly fat. Now, let's break it down. Replacing those sugary calorie-laden drinks with good water is like giving your body a much-needed detox.”

Aim for Half a Gallon Per Day

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

“Not only will you be cutting down on empty calories, but you'll also be quenching your body's thirst in the healthiest way possible. Now, aim to drink at least half a gallon of water every day. That might sound like a lot, but trust me, your body is going to thank you for it,” he promises.

Water Helps the Fat-Burning Process

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

“Hydration is the unsung hero of weight loss. When your body is well hydrated, all the fat-burning processes run like a well-oiled machine. And the best part is that it doesn't just help you lose weight; it supports your overall health and vitality,” he explains.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Here’s the Recep

Overweight stomach (shallow focus)Shutterstock

“There you have it, the five unshakeable foundations that will catapult you towards your goal of losing that stubborn belly fat,” he says, offering a recap. “First, design your plate like a pro with the right proportions of protein, carbs, and veggies. Stick to your plan and let consistency be your guiding light. Embrace deep, restorative sleep. Break free from the sedentary trap. Just 30 minutes of extra activity can be a game-changer. Build muscles, stoke that metabolism, and torch fat through resistance training. Swap sugary drinks for water and hydrate like a champ. You'll support efficient fat burning and give your body the TLC it craves.”

Implement the Strategies, and You Will Lose Weight

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“Now the ball is in your court. These foundations are your key to unlocking the body you've been striving for. So let's get to work. Implement these strategies with dedication, and you'll be well on your way to waving goodbye to that belly fat for good,” he says.

Fat Loss “Requires Doing More Than One Thing

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“Fat loss is one of the hardest things to accomplish on a fitness journey, especially when it comes to belly fat. The main reason is that fat loss requires doing more than just one thing. You need to focus on your nutrition, cardio, resistance training, sleep, recovery, etc. It may seem overwhelming,” he adds in the caption.

Set Your Goals and Work Toward Them

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

“No more staring in the mirror, wondering where all the stubborn belly fat has come from. It is time for you to set your goal and work towards losing fat after 50. These tips will be helpful, but not necessarily easy,” he adds.

RELATED: I Lost 66 Pounds Without Leaving My House with These Fitness Tips

No Excuses!

Domestic training with weights. Positive mature man doing exercises with dumbbells, strengthening his body at home. Senior sportsman working on his biceps muscles, staying healthyShutterstock

“It takes commitment, focus, and even someone to help keep you accountable on your fitness journey. It is time to lose fat; no more excuses!” he concludes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

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

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Nutrition & Diet

5 Little-Known Tips for Burning Belly Fat

people, diet, culinary and food concept - hungry young woman eating meat on fork over kitchen background
Shutterstock
Leah Groth
By Leah GrothApr 10, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Do you want to burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.

Walk for Cardio

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“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

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Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

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“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

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“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

Nutrition & Diet

10 Proven Ways to Get Rid of Abdominal Fat at Home

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Ferozan Mast
By Ferozan MastSep 09, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

Belly fat is not only uncomfortable but dangerous and linked to serious diseases such as type 2 diabetes and heart disease. "The issue is health, not cosmetics," bariatric surgeon Dr. Garth Davis tells Houston Methodist. "The presence of visceral fat is a good predictor of the development of chronic metabolic disease, whether it's hypertension, heart disease or diabetes." If belly fat is bothering you, there are things you can do to help get rid of it. Here are ten proven ways to get rid of abdominal fat at home.

1. Eat More Fiber

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Eating more soluble fiber from vegetables, fruit, and beans can help get rid of belly fat, researchers from Wake Forest Baptist Medical Center discovered. "There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don't know how it works," says Kristen Hairston, MD, assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study. "Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not.”

2. Avoid Added Sugars

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Added sugars, such as those in soda, can encourage belly fat accumulation. Switch to water or tea instead. “When the body experiences inflammation and stress, the preferred storage site for fat is in and around the belly,” Brenda Rea, MD, DrPH, PT, RD, tells Loma Linda University Health.

3. Cardio For 30 Minutes

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Try to get at least 30 minutes of brisk cardio a day. “Decreasing belly fat requires cardiovascular exercise, strength training, and a healthy diet,” Deborah Kurzrock, RD, tells Sutter Health.

“Experts recommend that individuals exercise for at least 30 minutes a day; reduce portion sizes and caloric intake; and strengthen and tone muscles to increase metabolic functioning.”

RELATED: 15 Ways to Lose 3 Pounds Per Week by Walking

4. Watch the Carbs

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Avoid ultra-processed foods, which tend to be high in refined carbohydrates. “The combination of both fat and sugar intake can really be problematic,” endocrinologist Samantha Harris, MD, tells Scripps Health. “Focusing on whole and unprocessed foods with limited added sugars and adding more produce can be helpful. Carbs should be eaten in moderation and, for some, considered mostly as a garnish or dessert.”

5. Get Off the Couch

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Studies show people who sit all day tend to accumulate fat around their middle. “Research has linked sitting for long periods of time with a number of health concerns,” Edward R. Laskowski, MD, tells the Mayo Clinic. “They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels — that make up metabolic syndrome.”

6. Eat More Protein

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“Eating lean protein with meals and snacks is a good way to increase satiety and decrease total caloric intake,” Kurzrock says. “Studies show that people who eat protein with breakfast will eat fewer calories throughout the day than those who do not consume protein with their breakfast.”

RELATED: This Is Exactly How to Lose Body Fat This Year

7. Manage Stress

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Stress can, unfortunately, lead to belly fat accumulation. “Reduce your stress. When we’re stressed, our adrenal glands produce cortisol, a stress hormone,” says Kaiser Permanente. “Cortisol stimulates our fight or flight response, which in turn stimulates our appetite to fuel our bodies to combat the stress. This leads to higher insulin levels in our bodies and a craving for sugary, fatty foods.”

8. Lift Weights

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Experts say that lifting weights can also help blast belly fat. “To really lose weight, aim for 300 minutes of aerobic exercise per week,” says Kaiser Permanente. “Low-intensity activities, such as walking, biking, swimming or jogging, can lead to great results. Weightlifting builds muscle, and muscles burn more calories than fat.”

9. Get Good Sleep

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Get at least 7 hours of good quality sleep every night. “Getting the right amount of shut-eye helps,” according to Houston Methodist. “In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night.”

RELATED: How I Lost 40 Pounds in 3 Months by Making These Simple Dietary Changes

10. Make Sustainable Changes

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Don’t look for a “quick fix”—the best way to lose belly fat and keep it off is to make long-term healthy habits a part of your lifestyle. “If anything that’s done to help someone lose weight, whether it’s an eating plan, an exercise program or a medication, is stopped or taken away, the weight almost always comes back,” Dr. Harris tells Scripps Health.

💪🔥Body Booster: Eat more fiber from fruit and vegetables to help blast belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
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Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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