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

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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.
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

        Shutterstock
    
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
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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 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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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.
proteincardiosustainable weight lossintermittent fastingfat loss

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

        Shutterstock
    
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 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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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.

        
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Fitness & Workouts
        #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert
    

        Courtney Virden
    
By Courtney Virden, pelvic floor & fitness expert, cptJun 25, 2024
Courtney Virden, pelvic floor & fitness expert, cpt
Founder & Pelvic Floor Expert, <a href="https://icoremethod.com">iCORE Method</a>
Courtney Virden, CPT is a Founder &amp; Pelvic Floor Expert at &lt;a href=&quot;https://icoremethod.com&quot;&gt;iCORE Method&lt;/a&gt;
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
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
Shutterstock
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
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
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
iCORE 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.
Nutrition & Diet
        Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes
    

        Shutterstock/Dmytro Flisak
    
By Ferozan MastJun 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
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@andrewholmes79How 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?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 GeneticsShutterstock
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 KitchenShutterstock
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 AbsShutterstock
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.
Fitness & Workouts
        I'm a Bikini Competitor Who Beat Belly Fat at 50 and Here's How You Can Too
    

        Copyright msmelissaneill/Instagram
    
By Melissa NeillApr 10, 2025
Melissa Neill
CEO of Body By Bikini
Melissa Neill is a weight loss coach and the founder of Body By Bikini.
 See Full Bio 
                       Follow:
                       
✓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.
That unexpected belly fat that seems to appear out of nowhere once you hit your 40s can feel impossible to lose. No matter how many sit–ups you do or salads you eat, that stubborn midsection just doesn't budge like it used to. I know exactly how frustrating this is because I've been through it myself.
As a fitness coach who specializes in helping women over 40, I discovered the real solutions to menopause belly fat through my own journey competing in bikini competitions. Back in 2018, I was struggling just like you might be now – trying all the usual methods and seeing no results until I finally cracked the code.
Today, I'm going to share the exact process that has helped over 13,000 women lose menopause belly fat – a straightforward approach you can follow to flatten your midsection in just 6–8 weeks. If you're tired of feeling uncomfortable in your clothes and ready for real solutions that work with your changing body, you'll want to read every word of what follows.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                Why We Get Menopause Belly Fat
            
            
        First off, I'm going to show you the shocking reasons you have gained fat around your midsection and how, once you hit the age of 40, your body has changed.
Linda is one of my clients – she was struggling with belly fat after having a child. The lifestyle she adopted was catching up with her, but she couldn't understand why. She was doing the same things she did in her younger days, but gradually her waist was expanding. She couldn't find clothes to fit, and she realised she had to make a choice to either go and buy new clothes or do something about her expanding waistline. 
She decided to take action and join my program. As each week passed, she saw her waistline diminishing and lost 20 lbs. Linda was elated she had found success when it had eluded her before. You can see from these pictures and the smile on Linda's face talking about it that she was really happy with her results in just 8 weeks.
So what had happened to Linda's body, and why had she gained so much weight?
There are three things in Linda's body that were causing her belly fat and preventing her from losing weight using the traditional methods.

            
                1. Insulin Resistance
            
            
        
View this post on Instagram
A post shared by Melissa Neill (@msmelissaneill)
If you try pouring water into an already soaked sponge, the sponge can't absorb any more water. That's the same as your glucose or sugar in your body – it can't be absorbed like it used to, so you get blood sugar spikes that cause fat gain.
The fat gain will typically sit around your midsection, as Linda found.

            
                2. Loss of Estrogen
            
            
        
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Linda's body once she hit the age of 40 is changing due to her hormones. This is because her body has lost estrogen. You can see here she started to store fat around her midsection. That's because as her body has lost estrogen, it's trying to make more, and with that, it makes more fat too. And that typically sits around her midsection. She hasn't changed anything – she has the same lifestyle habits, but her body is storing more fat because it's lacking in estrogen.

            
                3. Loss of Muscle
            
            
        
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There is another important thing that is happening to Linda's body, which is adding to the already expanding waistline.
Linda and every woman at this stage will find that her muscles are declining. It's declining at a rate of 1% per year once you hit the age of 40.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                Why Is That Important?
            
            
        
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Muscle is like logs I am putting on a fire—the more you have, the longer and hotter the fire burns, even when you're not stoking it.
When you have more muscle, like more logs on the fire, your body is going to burn calories without effort, just when you're sitting, resting, and sleeping.
But as you age, you are not getting that magic effect of muscle. Take me – I'm 58 – if I hadn't done anything about it, I would have lost 18% of muscle or 18% of the logs I had available to burn. 

            
                Inflammation
            
            
        
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Let's move on to the fourth thing that is happening in your body.
When I was perimenopausal, I was suffering from 2 things I couldn't quite understand. I was getting water retention and bloating. This was during the time I was doing bikini shows, and leading up to the show, I would get really anxious about the water retention and bloating. My ankles would always swell up towards the end of the day, and my coach would order me to have my legs raised to ease this. 
And the bloating would get worse throughout the day, and I would have a particular reaction to eating certain foods, like dairy and even natural sweeteners.
What was going on was inflammation, which is a huge problem for perimenopausal and menopausal women and contributes to our belly fat.
Simply put, your body becomes more inflamed as a way of healing itself. But many women experience chronic inflammation, and when left unchecked, it will lead to weight gain, joint pain, and even autoimmune diseases like Hashimoto's. 
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                What Doesn't Work For Belly Fat
            
            
        
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So we've learned why we get belly fat, so I'm going to show you why some traditional methods for fat loss won't work anymore. These were methods when you were younger, and some people will even get upset and angry with the first one I'm going to talk about because they love it. But I am not talking about whether you love it, I'm talking about whether it reduces belly fat.
Do you remember the role of muscle, and loading more logs on the fire would keep the fire burning longer and hotter without effort? Well, there are some things that are going to put that fire out, like throwing cold water on it. In other words, they are going to slow your metabolism down.
Running: It’s the worst kind of exercise you can do, because you will reduce your muscle mass.
Very low carb, low calories, or extreme fasting: again, as it will result in loss of muscle, so they are going to put your fire out.

            
                Torch Belly Fat with These Exercises
            
            
        
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Remember that fire we were talking about and how we can add more logs on so the fire burns hotter and for longer? That is done by building more muscle. So you need to lift weights to get this magical fat burning.
But you're not going to get bulky like a bodybuilder. You're just putting back the muscle you lost through the aging process.
RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

            
                Lifting Weights
            
            
        
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What happens to your body when you lift weights is that your metabolism speeds up and you are going to be burning calories when you are sitting around, sleeping, and doing everyday things.
It's not about the calories you burn when you are exercising, and it's the calories you burn throughout the day when you are lifting weights.
And that's not the only benefit of lifting weights.
Remember that sponge that couldn't soak up the water because it was full up because of insulin resistance? You can make your sponge bigger by adding more muscle. The more muscle you have, the better your body is at absorbing glucose. So lifting weights is your new friend. 
Your body turns into a fat-burning machine when you lift weights.
This is why I have remained so lean for years after my initial success at transforming my body and becoming a stage competitor.
Now I strength train 4 times a week for around 45 mins to an hour per session. So I don't spend huge amounts of time working out. Some people are surprised by this.
And there are two more forms of exercise that will help you keep those logs on the fire, in other words, support your metabolism: 
As well as strength training, you do want to be doing some sort of cardio, but not to the detriment of your strength training. We have already learned that too intense cardio can throw water on the fire, but there is a type of cardio that will enhance your muscles and help you put more logs on your fire….

            
                Walking
            
            
        
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Walking is amazing for menopausal women because it will not deplete your muscles and it's easy on your joints. You want to get in 7,000 steps per day, which will help your body burn extra calories with the minimum effort. To up your walking game, I love to add in a weighted vest, and that's what I do with my clients. It really is a game changer. Go for 10% of your body weight.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                High Intensity Interval training
            
            
        
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Another option is to implement High-Intensity Interval training (HIIT). But only in small amounts. You want to be doing 15–20 minutes per session, no more than 4 times a week. You can go for 30 minutes, but I wouldn't do that anymore, so you don't end up depleting your muscles.
Personally, I love HIIT, but not everyone does, so if you don't like it, stick to walking.

            
                Eat Your Way to a Flatter Tummy
            
            
        
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Exercise is not the only tool in your armoury when it comes to the war against belly fat. How you eat is absolutely crucial, and I am going to reveal my secret to eating, which will absolutely torch belly fat and has been so successful for the thousands of women on my programs.
So we've discovered earlier that we get inflammation & insulin resistance; so how do we tackle them?
To reduce inflammation, we need to be eating food that will fight inflammation and cutting out foods that make it worse.
That's cutting out ultra-processed foods, refined carbs, and alcohol, and instead having a diet that is rich in vegetables, fruit, and whole foods. 
Foods that actively fight inflammation are berries, tomatoes, peppers, green leafy veg, green tea, oily fish, and even 70% cocoa dark chocolate.
Remember that sponge that couldn't soak up the water because it was full. You can reduce the amount of water you are sending to your sponge. The water is glucose in your body and too much if it will make your sponge overflow. So you should be eating less sugar and fewer refined carbs like white flour and swap these for whole grains and starchy veg.
Then there is an amazing food group which will put more logs on your fire like strength training.

            
                That's Protein
            
            
        
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Protein helps with belly fat in 2 ways:
1. Your body takes longer to break down protein, so you are burning more calories than when you eat carbs and fats
2. Protein will support strength training and is the building block to putting on muscle, so it will help with putting those logs on the fire.
You want to be getting in 1g of protein per pound in body weight, which sounds a lot, but that's eating protein at every single meal and snack. 
But is eating non-inflammatory foods and increasing your protein all it takes to lose belly fat?
No, you do need to be burning more energy than you are consuming in food for this to work. In other words, you do need to be in a calorie deficit. 
I know many of you ask me how many calories I should be eating. The answer is – that depends on so many things. What your goal is, how much activity you are doing, and how much you currently weigh. You also need to have a workout plan that's designed for your level of fitness, experience, and goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
About the author: Melissa Neill is a weight loss coach and the CEO of Body By Bikini
Fitness & Workouts
        The #1 Right Way to Lose Lower Stomach Fat
    
By Ferozan MastJun 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
TikTok influencer 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@tarahallfitnessStruggle 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 CardioShutterstock
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 WayShutterstock
“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!Shutterstock
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!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!
Nutrition & Diet
        5 Simple Meals She Still Eats After Losing 30 Pounds
    

        4 Meals I Ate to Lose 30 Pounds in 12 Weeks
    

        Copyright Liezl Jayne/Facebook
    
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.
 See Full Bio 
✓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
            
            
        
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"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
            
            
        
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"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
            
            
        ​Overnight Chia Seed BreakfastShutterstock"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
            
            
        ​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
            
            
        Shutterstock"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
            
            
        ​7. EggsShutterstock"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
            
            
        
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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. "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
    

        Shutterstock
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you 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
            
            
        ​ A Day of Measured EatingShutterstockThe 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
            
            
        ​2. Greek YogurtShutterstockNot 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
            
            
        ​17. Soy Protein PowderShutterstockAnother 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)
            
            
        ​7. Canned FishShutterstockShe 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
            
            
        ShutterstockMost 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)
            
            
        ​Processed Meats: The Cancer ConnectionShutterstockNot 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 
            
            
        1. Sugar-free Jello: 11 caloriesShutterstockSugar-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
    

        Shutterstock
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you 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
            
            
        ​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
            
            
        ShutterstockMorrison 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
            
            
        ​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
            
            
        ShutterstockNext, 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
            
            
        ​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstockNext, 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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