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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.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

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."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

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.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.