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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.

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

Nine tips from a fitness pro about how to have a flat stomach.

FACT CHECKED BY Leah Groth
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.
Shutterstock
FACT CHECKED BY Leah Groth

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.

More For You

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.
Shutterstock
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.

Courtney_Virden1
Courtney Virden
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.

I have been in the fitness industry for over 20 years, and one of the things female clients ask me the most is, how can I flatten my stomach? I have some personal experience trying to flatten my own. After the birth of my children, I suffered from pelvic floor dysfunction, including bladder incontinence, lower back pain, and diastasis recti (separated abs), which led me to develop my passion and specialty in pelvic floor health. I knew I wasn’t stuck to a lifetime of bladder leakage and wanted to create programs that would be accessible to all women so anyone needing help with issues could get it—and also get a strong, lean mid-section. Here's how you can get yours.


The Foundation of a Woman's Core

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

The pelvic floor is the foundation of a woman’s core. The pelvic floor aids in our bladder, bowel, and sexual function. At least ⅓ of all women will experience pelvic floor dysfunction at some point in their lives, and this leaves the spine and abdominals not functioning optimally. Many women have diastasis recti after pregnancy, and even women who haven’t been pregnant can get it. This causes a separation in the abdominals and will often cause a belly pooch that sit-ups and planks, and many traditional exercises make it worse. Our transverse abdominals act like a corset to balance abdominal pressure and support the spine. If we have diastasis recti, shallow breathing, suck in our stomach a lot (causes gripping and overuse of the upper abs), or a myriad of other issues going on, we can get pelvic floor dysfunction and abs that aren’t working right. The lower abdominals often pooch out; a flat stomach seems impossible, but it is from dysfunction in the core.

Related: Alex Rodriguez’s Girlfriend, Jaclyn Cordeiro, Flaunts Abs in “Friday Flex” Mirror Selfie

Train Your Deep Abdominals

Pretty female sitting on bed in lotus posture with hands on her chest and belly doing pranayama techniques. Doing yoga at home. Self care and positive emotions.Shutterstock

Doing pelvic floor exercises trains your deep abdominals to function well, and diaphragmatic breathing (aka belly breathing) helps with the elasticity of the pelvic floor and abdominal activation. Many recommend Kegels and Kegel exercises to tighten the pelvic floor. While they are appropriate for some women who are overstretched throughout the pelvic floor, for women with a hypertonic pelvic floor or who have parts of the pelvic floor with too much tension, they will make issues worse and even can create new issues. Kegels are concentric contractions and can lead to chronic tension and tightening of the pelvic floor, which can lead to painful intercourse, incontinence, lower back pain, and difficulty achieving orgasm, among other issues. Unless a woman is seeing an internal therapist to monitor tension throughout the pelvic floor, women are not going to know if their issue is too much tension, not enough, or a combination of so many women experience a poor outcome from Kegels. They are also one exercise that doesn’t train the pelvic floor to be dynamic and train its fourteen muscles for optimal strength and elasticity throughout. There are far better ways to train the pelvic floor while at the same time building strength in the entire core, leading to strong and high-functioning abs.

Your Secret Weapon

Woman working out with exercise ball in gym. Pilates woman doing exercises in the gym workout room with fitness ball. Fitness woman doing exercises for muscle press with abs swiss ball.Shutterstock

I love using a stability ball with pelvic floor exercises because the ball activates your deep abdominals and improves stability far better than exercises on a mat or stable object. Pelvic floor exercises that emphasize full body and dynamic movement are optimal. Training your pelvic floor to be strong, toned, and responsive through all planes of motion trains your abdominals to be highly functioning and helps flatten your stomach even without any changes in diet or weight loss. This is because they will engage your transverse abdominals; if you have diastasis recti, they help close that gap for most. Using concentric and eccentric contractions trains the pelvic floor muscles for optimal strength and tension throughout while at the same time helping your posture and helping flatten your abs. They are the secret weapon I have used for over 20 years, and once women realize how effective they are at accomplishing so much, they are hooked.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

How My Body Changed and Yours Can, Too

Courtney_VirdeniCORE Method/YouTube

I haven’t done sit-ups, planks, leg lifts, and traditional abdominal exercises in over 20 years, yet my abs are strong and flat. My body completely changed once I started training differently and learned about biomechanics and corrective exercises, and I felt better than ever. My wish for all women is to learn that fitness and good movement/posture are attainable without hours in the gym. Creating balance and good biomechanics leads to improved confidence and carries into our daily life so we show up happier and healthier to live our best lives. So, for any of you ladies wanting a flat stomach, pelvic floor exercises are key.

💪🔥Body Booster: Here is a quick free pelvic floor workout (a Poosh favorite) to get you started and just a portion of the powerful programs within my app.

Courtney Virden is a Founder & Pelvic Floor Expert at iCORE Method.

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
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.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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


Sit Ups and Crunches

@tarahallfitness

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

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

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

Lots of Cardio

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

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

This Is the Way

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

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

This Is Important Too!

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

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

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

Bye Bye, Belly Fat!

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

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

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

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.

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.


Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

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Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

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Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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

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.

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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.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

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

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
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

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

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.

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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.