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Nutrition & Diet
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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.

8 Ways to Eat Your Way to 6-Pack

Think about your nutrition, not your calories, to get ripped abs.

Scott Harrison
By Scott HarrisonAug 18, 2024
Scott Harrison
Founder, The Six Pack Revolution | Fitness and Nutrition Expert
Scott Harrison has significantly influenced the fitness and nutrition industry as the founder of The Six Pack ...
See Full Bio
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FACT CHECKED BY Christopher Roback
Scott_Harrison8
Scott Harrison
Scott Harrison
By Scott HarrisonAug 18, 2024
Scott Harrison
Founder, The Six Pack Revolution | Fitness and Nutrition Expert
Scott Harrison has significantly influenced the fitness and nutrition industry as the founder of The Six Pack ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

As a certified fitness, nutrition and mindset expert, I specialize in and I’m proud to say I’ve helped what must be close to 100,000 individuals from all walks of life, ages, abilities, disabilities, colors, creeds and cultures in 77 countries all over the world, achieve their health and fitness goals in body and mind, including obtaining a toned and defined six pack through balanced nutrition and exercise. I’m the UK Sunday Times Best Selling author of Eat Your Way to a Six Pack and dedicate my life to helping others truly live instead of just exist. My approach is firm with compassion, in fact some say I’m a Sergeant Major with love. But to keep people engaged long enough to make a life changing experience, a tight ship must be run, without too much room for error. I have tens of thousands of inspirational stories from people all over the world who have changed and, in many cases, saved their lives through my programme, The Six Pack Revolution.

Six packs truly are made in the kitchen and a balanced diet is crucial for achieving and maintaining a six pack because it provides the necessary nutrients to support muscle growth and recovery, while simultaneously reducing body fat. Without proper nutrition, you will not develop the fat loss and muscle definition needed for a visible six pack, unless you are genetically gifted. I must throw out a disclaimer that not everyone has the six symmetrical separations and therefore the shape will differ from person to person.

If your goal is to achieve a six pack, you need to be ready to change your relationship with food, drink and yourself. If done correctly, this journey will be one of physical and mental health, you will be nourishing your body and mind, and this will pay dividends in every area of your life. You will be removing all the poor nutritional choices of the past and replacing them with an abundance of healthy whole foods, a balance of macronutrient ratios and you will likely be increasing hydration levels with more water intake. When you put all of this together, you will be surprised how quickly results can come. It’s very important that you feed and nourish yourself to a six pack and never starve or malnourish yourself instead. Read on for 8 ways to eat your way to a 6-pack.

Increase Your Protein Intake

Scott_Harrison4Scott Harrison

The first dietary change I recommend for those aiming for a six pack is to increase their protein intake, combined with the correct balance of carbohydrates and healthy fats each time they eat, whether that be a meal or a snack. Each macronutrient however must be chosen wisely for optimum results, always opting for the cleaner, healthier version. Our most important macronutrient is protein and is crucial for muscle repair and growth, which is essential for developing a defined core. Additionally, protein helps to keep you feeling full and satisfied, reducing the likelihood of overeating.

Stay Hydrated

sport man sitting after running and holding water bottle drink. Sport thirsty and resting after exercise.Shutterstock

We must stay hydrated at all times with plenty of water, 3-4 litres per day.

Eat Whole Foods

Scott_Harrison1Scott Harrison

Our foods will consist of whole foods such as lean proteins, grains, fruits, vegetables and healthy fats to provide essential vitamins, minerals, and antioxidants.

Balance Your Plate

Scott_Harrison7Scott Harrison

The balance on the plate and what we eat at the same time is paramount and we must pay attention to the portion sizes of each macronutrient to avoid overeating, which can lead to excess calorie intake and hinder fat loss efforts.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Avoid These Processed Foods

Scott_Harrison8Scott Harrison

Some healthier processed foods are OK if they are convenient and help us to remain on track—however, processed foods high in sugars, salts, unhealthy fats, and additives are out of the question as they can contribute to inflammation and weight gain.

Say No to Alcohol

Scott_Harrison9Scott Harrison

Alcohol should not be consumed as it is high in empty calories and will hinder your results. Once you achieve the new body and mind you dream of, then you can find a balance in your life where you can keep your results and still party twice per week.

Do HIIT

Scott_Harrison5Scott Harrison

Exercise is important for your muscle tone, bone density, joints, mindset, posture and is a huge investment in your future. You should be exercising into your nineties and beyond and it should be non-negotiable. Training for a six pack does not require thousands of sit-ups. A full body HIIT-type workout schedule will bring your results much faster.

Think About Your Nutrition, Not Your Calories

Scott_Harrison6Scott Harrison

The most common mistake people make when attempting to achieve a six pack is thinking that they need an extreme calorie deficit. If you drastically reduce your calorie intake in an attempt to lose fat quickly, you will actually slow down your progress considerably. The healthiest and fastest way to lose fat is on the most calories possible. For example, let’s say your maintenance calories are 2,250 per day. You would lose more fat faster on 2,000 calories than you would on 1,000 calories. If you drastically drop your calories, this can lead to nutrient deficiencies, metabolic slowdown, muscle loss, and ultimately, will hinder fat loss. Also, calories are a fraction of the story. The most important part is the actual nutrition itself and balance of the plate of food, balanced throughout the day with hydration. This will balance your body and its hormones and then your body can work at its optimum.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

The Benefits of a Balanced Diet Go Beyond a Six-Pack

Scott_Harrison3Scott Harrison

When the body works at its optimum, it burns fuel efficiently (FAT) and builds and maintains muscle mass. Your hair, your skin, the whites of your eyes, your teeth, your nails all become more radiant and chronic illnesses are vastly improved if not brought into remission. That’s not all, a balanced diet isn't just about physical health, it profoundly influences our mental well-being by creating hormonal equilibrium. The interplay between nutrition and hormones highlights how our food choices impact our overall health, physically, mentally and emotionally.

💪🔥Body Booster: Eat whole foods like lean proteins, grains, fruits, veggies, and healthy fats. They provide essential nutrients and antioxidants for better health.

Scott Harrison is a celebrity personal trainer, nutrition expert & founder of acclaimed fitness programme The Six Pack Revolution. His UK Sunday Times bestseller Eat Your Way to a Six Pack’ is out now. Follow Scott & The Six Pack Revolution on Instagram.

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Nutrition & Diet

8 Ways to Eat Your Way to 6-Pack

Scott_Harrison8
Scott Harrison
Scott Harrison
By Scott HarrisonAug 18, 2024
Scott Harrison
Founder, The Six Pack Revolution | Fitness and Nutrition Expert
Scott Harrison has significantly influenced the fitness and nutrition industry as the founder of The Six Pack ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a certified fitness, nutrition and mindset expert, I specialize in and I’m proud to say I’ve helped what must be close to 100,000 individuals from all walks of life, ages, abilities, disabilities, colors, creeds and cultures in 77 countries all over the world, achieve their health and fitness goals in body and mind, including obtaining a toned and defined six pack through balanced nutrition and exercise. I’m the UK Sunday Times Best Selling author of Eat Your Way to a Six Pack and dedicate my life to helping others truly live instead of just exist. My approach is firm with compassion, in fact some say I’m a Sergeant Major with love. But to keep people engaged long enough to make a life changing experience, a tight ship must be run, without too much room for error. I have tens of thousands of inspirational stories from people all over the world who have changed and, in many cases, saved their lives through my programme, The Six Pack Revolution.

Six packs truly are made in the kitchen and a balanced diet is crucial for achieving and maintaining a six pack because it provides the necessary nutrients to support muscle growth and recovery, while simultaneously reducing body fat. Without proper nutrition, you will not develop the fat loss and muscle definition needed for a visible six pack, unless you are genetically gifted. I must throw out a disclaimer that not everyone has the six symmetrical separations and therefore the shape will differ from person to person.

If your goal is to achieve a six pack, you need to be ready to change your relationship with food, drink and yourself. If done correctly, this journey will be one of physical and mental health, you will be nourishing your body and mind, and this will pay dividends in every area of your life. You will be removing all the poor nutritional choices of the past and replacing them with an abundance of healthy whole foods, a balance of macronutrient ratios and you will likely be increasing hydration levels with more water intake. When you put all of this together, you will be surprised how quickly results can come. It’s very important that you feed and nourish yourself to a six pack and never starve or malnourish yourself instead. Read on for 8 ways to eat your way to a 6-pack.

Increase Your Protein Intake

Scott_Harrison4Scott Harrison

The first dietary change I recommend for those aiming for a six pack is to increase their protein intake, combined with the correct balance of carbohydrates and healthy fats each time they eat, whether that be a meal or a snack. Each macronutrient however must be chosen wisely for optimum results, always opting for the cleaner, healthier version. Our most important macronutrient is protein and is crucial for muscle repair and growth, which is essential for developing a defined core. Additionally, protein helps to keep you feeling full and satisfied, reducing the likelihood of overeating.

Stay Hydrated

sport man sitting after running and holding water bottle drink. Sport thirsty and resting after exercise.Shutterstock

We must stay hydrated at all times with plenty of water, 3-4 litres per day.

Eat Whole Foods

Scott_Harrison1Scott Harrison

Our foods will consist of whole foods such as lean proteins, grains, fruits, vegetables and healthy fats to provide essential vitamins, minerals, and antioxidants.

Balance Your Plate

Scott_Harrison7Scott Harrison

The balance on the plate and what we eat at the same time is paramount and we must pay attention to the portion sizes of each macronutrient to avoid overeating, which can lead to excess calorie intake and hinder fat loss efforts.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Avoid These Processed Foods

Scott_Harrison8Scott Harrison

Some healthier processed foods are OK if they are convenient and help us to remain on track—however, processed foods high in sugars, salts, unhealthy fats, and additives are out of the question as they can contribute to inflammation and weight gain.

Say No to Alcohol

Scott_Harrison9Scott Harrison

Alcohol should not be consumed as it is high in empty calories and will hinder your results. Once you achieve the new body and mind you dream of, then you can find a balance in your life where you can keep your results and still party twice per week.

Do HIIT

Scott_Harrison5Scott Harrison

Exercise is important for your muscle tone, bone density, joints, mindset, posture and is a huge investment in your future. You should be exercising into your nineties and beyond and it should be non-negotiable. Training for a six pack does not require thousands of sit-ups. A full body HIIT-type workout schedule will bring your results much faster.

Think About Your Nutrition, Not Your Calories

Scott_Harrison6Scott Harrison

The most common mistake people make when attempting to achieve a six pack is thinking that they need an extreme calorie deficit. If you drastically reduce your calorie intake in an attempt to lose fat quickly, you will actually slow down your progress considerably. The healthiest and fastest way to lose fat is on the most calories possible. For example, let’s say your maintenance calories are 2,250 per day. You would lose more fat faster on 2,000 calories than you would on 1,000 calories. If you drastically drop your calories, this can lead to nutrient deficiencies, metabolic slowdown, muscle loss, and ultimately, will hinder fat loss. Also, calories are a fraction of the story. The most important part is the actual nutrition itself and balance of the plate of food, balanced throughout the day with hydration. This will balance your body and its hormones and then your body can work at its optimum.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

The Benefits of a Balanced Diet Go Beyond a Six-Pack

Scott_Harrison3Scott Harrison

When the body works at its optimum, it burns fuel efficiently (FAT) and builds and maintains muscle mass. Your hair, your skin, the whites of your eyes, your teeth, your nails all become more radiant and chronic illnesses are vastly improved if not brought into remission. That’s not all, a balanced diet isn't just about physical health, it profoundly influences our mental well-being by creating hormonal equilibrium. The interplay between nutrition and hormones highlights how our food choices impact our overall health, physically, mentally and emotionally.

💪🔥Body Booster: Eat whole foods like lean proteins, grains, fruits, veggies, and healthy fats. They provide essential nutrients and antioxidants for better health.

Scott Harrison is a celebrity personal trainer, nutrition expert & founder of acclaimed fitness programme The Six Pack Revolution. His UK Sunday Times bestseller Eat Your Way to a Six Pack’ is out now. Follow Scott & The Six Pack Revolution on Instagram.

Fitness & Workouts

I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.
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Sharon Stewart, afaa, nasm
By Sharon Stewart, afaa, nasmMay 02, 2024
Sharon Stewart, afaa, nasm
Sharon Stewart is a certified personal trainer and life coach with over three decades of experience in the wellness industry.
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
✓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.

As a personal trainer with a flat belly—and more than 30 years of experience—people come to me all the time asking how to get a right, toned mid-section for themselves. And I always tell them the same thing: Nutrition. Nutrition. Nutrition. Nutrition is 90% of a flat belly.

I watch people go home and do a hundred sit-ups and I ask them, what are you doing? In reality, while muscle activity is important, it's the nutritional aspect that drives significant changes in our body composition. Why? Because the truth is, no amount of exercise alone will remove the outer layer of fat from your body. Here are nine proven things you must do in addition to exercise to achieve results.

1. You Must Eat Clean

Sharon_StewartSharon Stewart/Facebook

Think of your body like an automobile. The quality of fuel you put in determines how well it runs. If you use low-quality gas, your car won't perform optimally. Similarly, if you consume poor-quality food, it doesn't matter how much you exercise; your body won't achieve its best condition. Achieving fitness, such as a six-pack, is not just about the exercises you do; it's equally about clean eating. It's a balance of what you put into your body and how you expend energy. Nourish yourself with:

  • Whole, minimally processed foods like fruits, vegetables, whole grains, lean proteins (like fish, eggs, chicken and turkey) and healthy fats.
  • Low-fat or full-fat yogurt, milk, cheese and other dairy products with no added sugars
  • Nuts and seeds and legumes and beans—these are nature's protein and fiber
  • Herbs and spices to help add flavor without adding sodium.

This approach is about making your body work for you. However, it's crucial to find a method that suits your lifestyle and needs. That's why I have you think about three choices for meals, whether it's breakfast, lunch, or even when you're on the road and need to stop at a convenience store or choose takeout. I categorize these choices as the good, the bad, and the evil, to help guide healthier decisions. I know it's not always going to be easy to choose the "good." But remember: These aren't just dietary choices; they're lifestyle changes.

Related: This Quick & Easy Two-Minute Workout Tones Your Body Fast

2. You Must Consider Calories In, Calories Out

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

To achieve a flat belly, especially if you're significantly overweight, you need to focus on burning fat, not just toning. This requires understanding the principle of calories in versus calories out. You have to create a calorie deficit to burn off the layers of fat. Simply doing a hundred crunches at the gym won't give you a six-pack. It's never going to happen. It's important to have realistic expectations and understand that achieving a flat belly involves more than just exercise.

3. You Should Try Intermittent Fasting

Intermittent,Fasting,Hungry,dietShutterstock

I used to start my mornings with bagels, peanut butter, and cream cheese, and I found myself 10 to 12 pounds heavier because I was feeding my body more than it needed. Recognizing this, I shifted my approach to using fat as fuel. I changed my eating habits, deciding not to eat until I had completed my activities for the day. Then, I would break my intermittent fast around two o'clock with a protein-rich meal to help burn fat.

4. You Must Hydrate

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

One of the key factors in achieving a flat stomach is hydration, particularly drinking plenty of water. Hydrating adequately with water, sometimes infused with lemon for added benefits, is essential. I personally start my mornings with apple cider vinegar, which I often mix with cranberry juice. This routine is part of my overall strategy, which includes intermittent fasting, a method that has proven effective for many. Therefore, focusing on a balanced, healthy diet along with proper hydration is crucial for anyone aiming to achieve a flat stomach.

Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

5. You Can Manage Cravings

Dipping,Crispy,Nacho,Cheese,Sauce,chips,dip,food,diet,cravingShutterstock

Managing cravings is a game of managing the good, bad, and evil. You might say, oh my gosh, I'm craving chips and dip. Just for example, right? Or my daughter: She loves cheese and crackers. Okay, so how are we going to make that healthier? We cut up vegetables that she likes and she can dip and you put small amounts of whatever you want on the plate. When it's gone, it's gone. It's just food management.

6. Avoid Deprivation

Richard,SimmonsShutterstock

Everybody is different. Everybody's body reacts differently. So you must ask yourself what you love to eat. Tell me what you love, what you can't get rid of in the world. Because the worst thing—and I remember learning this from Richard Simmons—is deprivation. I remember the talk over and over again with him about how diets, he used to say to me, Sharon, spell out diet: “die-it.” Get it? You cannot make someone diet. You have to make people learn to make healthy lifestyle changes.

7. Do Cardio

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

For those aiming to achieve a flat stomach, there are straightforward steps to follow. You should reduce your carbohydrate intake, increase your protein consumption, lower your sodium levels, and incorporate more cardio into your routine. Cardio is key for burning fat, as you cannot simply tone fat away. Exercises like leg lifts won't be effective in reducing a layer of fat around the abdomen.

8. Strength Train

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

Sustainable strength training involves everyday activities like carrying groceries, which work your biceps and triceps. It's about natural body movements, like squats or pushing a door open using full motion. For instance, at the end of the day, when I'm carrying groceries, I balance the weight on both sides, a technique known as suitcase carries. This can be simulated with exercises like climbing stairs while holding two 20-pound weights.

Regarding core strength, it's not just about doing crunches. I've seen people do countless crunches at the gym but still struggle with body fat. The key issue is subcutaneous body fat, the layer that covers your muscles. You can't see muscle definition unless you reduce this fat layer. Strength training should address not just muscle building but also fat reduction for effective results.

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

9. The #1 Thing You’re Getting Wrong About a Flat Belly

,Muscular,Woman,Abs,gym,fitness,muscle,workoutShutterstock

Regarding abs, a key aspect is working every level effectively. A common misconception I often hear is the division of upper and lower abs. However, this is not anatomically accurate. We have one abdominal muscle, known as the rectus abdominis, starting from the lower part of the chest bone and extending down to the top of the hip bone. It's not about upper or lower abs; when people refer to "lower abs," they're often talking about fat, not muscle.

In fact, the rectus abdominis is a single muscle stretching from under the ribcage to the pubic bone. The key is to engage this muscle properly in exercises like crunches. It's important not to strain the neck in these exercises; the focus should be on bringing the chest bone closer to the pubic bone, maintaining a neutral neck position. Additionally, you can intensify these exercises by extending your arms and legs, which we refer to as levers, to challenge the core further. Understanding and performing these movements correctly is crucial for effective abdominal training.

In conclusion, you’ve got to adopt an integrated approach to achieving a flat belly, encompassing water intake, intermittent fasting, clean eating, and appropriate exercise.

💪🔥Body Booster: Many places now offer bowl options as healthier alternatives to bread. You can choose from a variety of bowls, like cheeseburger, chicken, or steak bowls, which are great choices when eating out. However, nothing beats the health benefits of cooking your own meals and preparing fresh vegetables. While it's ideal, not everyone can manage this, so making smarter choices while eating out is important. Whether you're at Subway, Pizza Hut, or any fast-food drive-through like Taco Bell, you can often find what are known as "keto-friendly" options on the menu.

Sharon Stewart is a certified personal trainer and life coach with over three decades of experience in the wellness industry. Based in South Florida, she specializes in strength training, aqua tabata and group fitness classes for all ages, especially seniors. Over the years, Sharon has worked with industry leaders like Richard Simmons, Beachbody and more.

Fitness & Workouts

4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Young happy athletic woman exercising in plank position while a dog is relaxing next to her in the living room.
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Leah Groth
By Leah GrothJul 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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.

What is the secret to getting rid of belly fat and flattening your abs? While there are a few components to achieving a perfectly chiseled and flat midsection, specific exercises can help get you there. In a viral video shared by the TikTok account @Itz_About_health that has racked up a whopping 5 million views, one woman claims that doing three sets of four ab exercises helped her achieve the abs of her dreams. “Exercises I did to go from this to this,” she says in the brief clip. She also demonstrates each of the moves, which you can easily do in the comfort of your own home.

Plank Dips

@itz_about_health

Weight Loss Exercises At Home #weightlose #fitness #weightlossresults #weightloss #lossweight #weightlossjourney #healthyandfit #igweightloss #fatlos

Her first move? 3 sets of 10 plank dips, which involves getting into plank position and dipping her waist from left to right. Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant tells The Body Network that planks are a great exercise. However, if you are a beginner, you might want to ease into the move.

Russian Twists

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

Next she does 3 sets of 15 Russian Twists. “Weight is optional,” she says. Russian Twists are a great exercise for your core, but especially the obliques.

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Bicycle Crunches

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

Her third exercise is 3 sets of 15 bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. She repeats on the other side.

Knife Jacks

Pilates Position - Jack KnifeShutterstock

Her last exercise is 3 sets of 10 leg alternating knife jacks. Keeping her back on the ground, she lifts her left leg slightly up, meeting her right hand with a straight arm to the left leg. She repeats on the other side.

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

But Remember, Abs Are Made in the Kitchen

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal reminds that you can’t out-exercise a bad diet and that “abs are made in the kitchen.” In order to get flat abs you need to exercise but also “be diligent with your nutrition,” she says. “You can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.”

💪🔥Body Booster: Ab work will help build up your abdominal muscles. But if you really want flat abs you will have to adjust your diet accordingly.

Nutrition & Diet

10 Ways to Eat for Abs

Fit woman holding frying pan with omlette looking at camera
Shutterstock
Annette Snyder, MS, RD, CSOWM
By Annette Snyder, MS, RD, CSOWMMay 11, 2024
Annette Snyder, MS, RD, CSOWM
Annette Snyder, MS, RD, CSOWM, is a Certified Registered Dietitian and Certified Specialist in Obesity and Weight Management (CSOWM) at Top Nutrition Coaching, with nearly twenty years of experience.
See Full Bio
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.

What foods support loss of belly fat, or help keep off the weight? Come along with me, and let’s take a look! My name is Annette Snyder, and I’ve been a registered dietitian (RD) for nearly 20 years, now working with Top Nutrition Coaching. I’ve had extensive experience in the practice areas of weight management, diabetes care, and digestive disorders. I currently maintain additional board certification (CSOWM) in weight management through the Commission on Dietetic Registration, the credentialing body for the Academy of Nutrition and Dietetics. I’m passionate about the new things nutrition science is teaching us. My goal is sharing that knowledge in a way that inspires others to get curious about their health. The foods that support intended weight loss share some qualities in common (1-3). They tend to be higher in fiber, contain a decent amount of protein, and fewer inflammatory fats (saturated). Read on for my list of 10 ways to eat for abs.

1. Fruits and Veggies

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This is a no-brainer. A number of scientific studies (4) have suggested links to eating more produce, especially veggies, with lower risk of gaining weight and lower waist circumference. Plus, you know, you get vitamins and minerals. Bonus!

2. Whole Grains

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

These include oats, buckwheat, quinoa, barley and others. While they’re full of gut-friendly fiber, vitamins, minerals, and antioxidants, they also help manage blood sugar. Keeping your blood sugar in check means you deal with fewer mid-afternoon cravings (5) for all things carb. Whole grains have also been associated with appetite control and can affect how the body uses energy (calories) from food (6).

Related: How I Shed 99 Pounds Naturally With These 4 Changes

3. Heart-Healthy Fats

Mackerel,Fish,Grill,foodShutterstock

Heart-healthy fats from fish (like tuna, mackerel, salmon), in addition to calming inflammation in the body, have a role in weight control by promoting lower belly fat and unhealthy triglyceride levels (blood fats) (7). Fish is also a rich protein source, which is important in maintaining muscle mass. Protein has been linked to reduced appetite (8) along with fiber.

4. Nuts and Seeds

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Not to be outdone in the nutrient department, nuts and seeds provide boosts of fiber, protein, and healthy fats. Various smaller studies have observed reductions in belly fat and/or waist circumference when consuming almonds (9) or chia (10), for example. There are tons of options—pumpkin seeds, sunflower seeds, walnuts, pistachios, just to name a few—and they’re great for snacking!

5. Green Tea

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

Green tea has also entered the conversation. It contains the compound EGCG, which has been observed to bump up your calorie burn (11). Various studies have also found loss of belly fat and waist circumference with regular intake of green tea (12). Aside from EGCG, green tea is loaded with antioxidants.

6. Keep Your Gut Happy With Probiotics

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

What about the bacteria in our digestive tract? They play a role, too! More studies in recent years (13) have identified the role of our microbiome in appetite as well as metabolism. At present, we continue to investigate what those microbes are doing that has those effects. Various strains such as Lactobacillus and Bifidobacterium have been looked at (14) more closely for a possible link in weight loss—stay tuned. In the meantime, keep your gut happy with some probiotics from food: kefir, yogurt, kimchi, sauerkraut, and aged cheeses are some great sources.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

7. Hydrate Right

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

How about your hydration? Do you drink enough fluid (especially water) on a daily basis? Your body uses water in its day-to-day function to perform tasks like burning calories. It’s kind of like the oil that makes the machine work better. A study on hydration and health in older adults (15) found a strong link between low fluid intake/dehydration and increased occurrences of weight gain, high waist circumference, insulin resistance, diabetes, low HDL (good) cholesterol, high blood pressure, and metabolic syndrome. Drink up!

8. Think About How You Eat, Not Just What You Eat

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

Aside from what we eat and drink (or don’t), how we eat can have a big impact. Are you known for finishing your meal well before everyone else at the table? (Do you taste your food?) Take a pause. Slowing down actually lets your body do its thing and send you the message that you have taken in enough fuel (calories). You cruise right on by that point and don’t hear the message when you rush the process—resulting in eating more calories than you actually need.

9. Avoid Added Sugars

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Of course, I’m going there: we tend to eat too much added sugar. Added sugar (vs naturally-occurring sugar in things like fruit or milk) has number of drawbacks. Added sugars don’t add nutrition. Our bodies aren’t set up to process the large quantities we are capable of ingesting, and figuring out what to do with that extra fuel is where we see fat storage start. A large review of the available studies aimed to determine what happens with excess sugar intake (16), and it ain’t pretty. Significant links between sugar intake and higher weight, along with a host of other conditions such as heart disease and depression, have been suggested. Sugar-sweetened drinks are the biggest culprit: soda, fruit drinks, sweet tea, and coffee drinks. (As a coffee lover myself, that last one hits hard.)

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

10. Avoid Alcohol

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Alcohol has been linked to belly fat for quite some time now. Various studies have found links between drinking and increased waist circumference (17), especially if consuming in larger quantities (18). Calories from alcohol are not stored like carbohydrates (19) (glycogen); rather the body stores them as fat. Essentially, alcohol offers calories, just like added sugars, and no nutrition benefit.

11. Final Word From the Expert

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While a number of foods can provide benefits that support weight loss, it’s important to remember that you don’t eat in a vacuum. What do I mean? Eating more almonds while living on fast food isn’t going to do the job. Get your house in order with all of your food and drink choices to see real results. If you enjoyed this article, don’t miss out on 4 Incredible Ways Your Body Changes When Intermittent Fasting.

Cited References

  1. Schutte S, Esser D, Siebelink E, et al. Diverging metabolic effects of 2 energy-restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity. Am J Clin Nutr. 2022;116(1):132-150. doi:10.1093/ajcn/nqac025
  2. Barnard ND, Goldman DM, Loomis JF, et al. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients. 2019;11(1):130. Published 2019 Jan 10. doi:10.3390/nu11010130
  3. Paixão C, Dias CM, Jorge R, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020;21(5):e13003. doi:10.1111/obr.13003
  4. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626
  5. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. Published 2016 Sep 15. doi:10.3945/an.115.009340
  6. Karl JP, Meydani M, Barnett JB, et al. Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women [published correction appears in Am J Clin Nutr. 2017 Aug;106(2):708]. Am J Clin Nutr. 2017;105(3):589-599. doi:10.3945/ajcn.116.139683
  7. Karlsson T, Rosendahl-Riise H, Dierkes J, Drevon CA, Tell GS, Nygård O. Associations between fish intake and the metabolic syndrome and its components among middle-aged men and women: the Hordaland Health Study. Food Nutr Res. 2017;61(1):1347479. Published 2017 Jul 13. doi:10.1080/16546628.2017.1347479
  8. Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41
  9. Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial. J Am Heart Assoc. 2015;4(1):e000993. Published 2015 Jan 5. doi:10.1161/JAHA.114.000993
  10. Tavares Toscano L, Tavares Toscano L, Leite Tavares R, da Oliveira Silva CS, Silva AS. Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values. Nutr Hosp. 2014;31(3):1176-1182. Published 2014 Dec 14. doi:10.3305/nh.2015.31.3.8242
  11. Kapoor MP, Sugita M, Fukuzawa Y, Okubo T. Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis. J Nutr Biochem. 2017;43:1-10. doi:10.1016/j.jnutbio.2016.10.013
  12. Hibi M, Takase H, Iwasaki M, Osaki N, Katsuragi Y. Efficacy of tea catechin-rich beverages to reduce abdominal adiposity and metabolic syndrome risks in obese and overweight subjects: a pooled analysis of 6 human trials. Nutr Res. 2018;55:1-10. doi:10.1016/j.nutres.2018.03.012
  13. Diener C, Qin S, Zhou Y, et al. Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. mSystems. 2021;6(5):e0096421. doi:10.1128/mSystems.00964-21
  14. Álvarez-Arraño V, Martín-Peláez S. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021;13(10):3627. Published 2021 Oct 17. doi:10.3390/nu13103627
  15. Stookey JD, Kavouras SΑ, Suh H, Lang F. Underhydration Is Associated with Obesity, Chronic Diseases, and Death Within 3 to 6 Years in the U.S. Population Aged 51-70 Years. Nutrients. 2020;12(4):905. Published 2020 Mar 26. doi:10.3390/nu12040905
  16. Huang Y, Chen Z, Chen B, et al. Dietary sugar consumption and health: umbrella review. BMJ. 2023;381:e071609. Published 2023 Apr 5. doi:10.1136/bmj-2022-071609
  17. Ryu M, Kimm H, Jo J, Lee SJ, Jee SH. Association between Alcohol Intake and Abdominal Obesity among the Korean Population. Epidemiol Health. 2010;32:e2010007. Published 2010 May 19. doi:10.4178/epih/e2010007
  18. Zakhari S. Overview: how is alcohol metabolized by the body?. Alcohol Res Health. 2006;29(4):245-254.
Nutrition & Diet

5 Little-Known Tips for Burning Belly Fat

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Leah Groth
By Leah GrothApr 10, 2024
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✓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

Runners,Fitness,Couple,Running,Training,On,Beach.,Morning,Cardio,Workout,exercise,sand,sea,ocean,sunShutterstock

“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

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
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Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

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Leah Suzanne
By Leah SuzanneApr 24, 2025
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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 lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

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The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

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Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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By Leah SuzanneApr 24, 2025
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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