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Unlock the Secret to Turning Off Your Fat Genes

Learn how specific foods can deactivate your fat genes and help you lose weight fast.

Alek Korab
By Alek KorabOct 02, 2024
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Alek Korab is Founding Editor of Body Network
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Alek Korab
By Alek KorabOct 02, 2024
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Alek Korab is Founding Editor of Body Network
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Nutrition & Diet

It’s not just your habits that are causing weight gain—your genes play a big role, too. But here’s the good news: You’re not stuck with them. New research reveals that you can actually switch off your fat genes, and the foods you eat play a key role. In Zero Belly Diet, the latest science shows that some foods can activate fat-storage genes, while others can deactivate them, helping you slim down faster than ever. By making smart choices, you can literally change your body’s genetic destiny, banishing belly fat and the health risks that come with it. Ready to get started? Here are 11 proven ways to deactivate those fat genes and unlock your body’s ability to burn fat for good.

Eat More Polyunsaturated Fats

Grilled sardineShutterstock

Polyunsaturated fats, found in foods like sunflower oil and fatty fish, are shown to deactivate fat-storage genes. People who consumed more of these fats gained muscle instead of fat, even when eating the same amount of calories as those who consumed saturated fats.

Reduce Saturated Fat

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

Saturated fats, found in red meat and processed foods, can activate fat genes that cause belly fat. Replacing them with healthier fats like olive oil or avocado helps prevent fat accumulation and keeps your fat genes switched off.

Add More Fiber

A Scoop of Rolled OatsShutterstock

Fiber-rich foods like beans, oats, and whole grains help regulate your blood sugar and prevent fat storage. A diet high in fiber deactivates fat-storage genes, especially around your belly, while promoting overall weight loss.

RELATED: 3 Easy Dinner Recipes That Helped Me Lose 40 Pounds

Incorporate Red Fruits

Fresh red ripe raspberries. Raspberries background.Shutterstock

Fruits like cherries, raspberries, and apples are full of antioxidants that target fat genes. Red fruits are particularly effective at shutting off the fat-storage genes and helping you slim down.

Focus on Plant-Based Protein

Boiled quinoa in white bowl on brown wooden tableShutterstock

Plant-based protein sources like beans, lentils, and quinoa help turn off fat genes while promoting muscle growth. These foods are also less likely to trigger inflammation, keeping your metabolism in high gear.

Avoid Processed Foods

A woman who eats a lot of fast foodShutterstock

Processed foods loaded with refined sugars and artificial ingredients can trigger fat-storage genes. By eliminating these from your diet, you deactivate fat genes and help your body shift into fat-burning mode.

RELATED: I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Add Omega-3s to Your Diet

chef cooking salmon steaks in the kitchenShutterstock

Omega-3 fatty acids, found in fatty fish like salmon and walnuts, help regulate fat genes and reduce inflammation. Studies show that a diet high in omega-3s can switch off fat-storage genes and prevent the accumulation of belly fat.

Eat More Leafy Greens

,Kale,Cabbage,leafy,greensShutterstock

Leafy greens like spinach, kale, and arugula are rich in fiber and essential nutrients that deactivate fat genes. They also reduce inflammation and support gut health, which is crucial for keeping your fat genes turned off.

Include Green Tea

Happy Smiling Woman Making Green Tea Outdoors. Summer Background. Healthy Eating Concept. Shallow Depth of Field.Shutterstock

Green tea contains catechins, which help to deactivate fat genes and promote fat loss. Drinking green tea regularly boosts your metabolism and aids in the reduction of belly fat.

Emphasize Bright Vegetables

Red, Green and Yellow Bell PeppersShutterstock

Colorful vegetables like carrots, bell peppers, and sweet potatoes are high in phytonutrients that help deactivate fat-storage genes. These veggies not only help you lose fat but also improve overall health by reducing inflammation.

RELATED: 5 Things I Wish I Knew Before I Lost 70 Pounds (And Kept It Off)

Limit Refined Grains

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Refined grains, like white bread and pasta, can trigger fat genes and promote fat storage, particularly around the belly. Opt for whole grains like quinoa and brown rice to deactivate fat genes and support healthy weight loss.

By adding these foods into your diet, you can turn off your fat genes and unlock your body's natural ability to burn fat, helping you achieve a leaner, healthier body faster. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Unlock the Secret to Turning Off Your Fat Genes

Funny young woman showing slices of bell pepper
Shutterstock
Alek Korab
By Alek KorabOct 02, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

It’s not just your habits that are causing weight gain—your genes play a big role, too. But here’s the good news: You’re not stuck with them. New research reveals that you can actually switch off your fat genes, and the foods you eat play a key role. In Zero Belly Diet, the latest science shows that some foods can activate fat-storage genes, while others can deactivate them, helping you slim down faster than ever. By making smart choices, you can literally change your body’s genetic destiny, banishing belly fat and the health risks that come with it. Ready to get started? Here are 11 proven ways to deactivate those fat genes and unlock your body’s ability to burn fat for good.

Eat More Polyunsaturated Fats

Grilled sardineShutterstock

Polyunsaturated fats, found in foods like sunflower oil and fatty fish, are shown to deactivate fat-storage genes. People who consumed more of these fats gained muscle instead of fat, even when eating the same amount of calories as those who consumed saturated fats.

Reduce Saturated Fat

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

Saturated fats, found in red meat and processed foods, can activate fat genes that cause belly fat. Replacing them with healthier fats like olive oil or avocado helps prevent fat accumulation and keeps your fat genes switched off.

Add More Fiber

A Scoop of Rolled OatsShutterstock

Fiber-rich foods like beans, oats, and whole grains help regulate your blood sugar and prevent fat storage. A diet high in fiber deactivates fat-storage genes, especially around your belly, while promoting overall weight loss.

RELATED: 3 Easy Dinner Recipes That Helped Me Lose 40 Pounds

Incorporate Red Fruits

Fresh red ripe raspberries. Raspberries background.Shutterstock

Fruits like cherries, raspberries, and apples are full of antioxidants that target fat genes. Red fruits are particularly effective at shutting off the fat-storage genes and helping you slim down.

Focus on Plant-Based Protein

Boiled quinoa in white bowl on brown wooden tableShutterstock

Plant-based protein sources like beans, lentils, and quinoa help turn off fat genes while promoting muscle growth. These foods are also less likely to trigger inflammation, keeping your metabolism in high gear.

Avoid Processed Foods

A woman who eats a lot of fast foodShutterstock

Processed foods loaded with refined sugars and artificial ingredients can trigger fat-storage genes. By eliminating these from your diet, you deactivate fat genes and help your body shift into fat-burning mode.

RELATED: I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Add Omega-3s to Your Diet

chef cooking salmon steaks in the kitchenShutterstock

Omega-3 fatty acids, found in fatty fish like salmon and walnuts, help regulate fat genes and reduce inflammation. Studies show that a diet high in omega-3s can switch off fat-storage genes and prevent the accumulation of belly fat.

Eat More Leafy Greens

,Kale,Cabbage,leafy,greensShutterstock

Leafy greens like spinach, kale, and arugula are rich in fiber and essential nutrients that deactivate fat genes. They also reduce inflammation and support gut health, which is crucial for keeping your fat genes turned off.

Include Green Tea

Happy Smiling Woman Making Green Tea Outdoors. Summer Background. Healthy Eating Concept. Shallow Depth of Field.Shutterstock

Green tea contains catechins, which help to deactivate fat genes and promote fat loss. Drinking green tea regularly boosts your metabolism and aids in the reduction of belly fat.

Emphasize Bright Vegetables

Red, Green and Yellow Bell PeppersShutterstock

Colorful vegetables like carrots, bell peppers, and sweet potatoes are high in phytonutrients that help deactivate fat-storage genes. These veggies not only help you lose fat but also improve overall health by reducing inflammation.

RELATED: 5 Things I Wish I Knew Before I Lost 70 Pounds (And Kept It Off)

Limit Refined Grains

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Refined grains, like white bread and pasta, can trigger fat genes and promote fat storage, particularly around the belly. Opt for whole grains like quinoa and brown rice to deactivate fat genes and support healthy weight loss.

By adding these foods into your diet, you can turn off your fat genes and unlock your body's natural ability to burn fat, helping you achieve a leaner, healthier body faster. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

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Copyright Brittany Werner
Brittany Werner, ms, rdn
By Brittany Werner, ms, rdnOct 08, 2024
Brittany Werner, ms, rdn
Brittany Werner is a dedicated registered dietitian nutritionist and the driving force behind empowering ...
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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.

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.

Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

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

While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

Nutrition facts. Close-up.Shutterstock

To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

Dedicated athletic woman running in nature and dawn.Shutterstock

For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

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Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off

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Christopher Roback
By Christopher RobackNov 01, 2024
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

Crunches, High Intensity Interval Training or HIITShutterstock

Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

food, people and leisure concept - close up of happy smiling woman eating meat for lunch at restaurantShutterstock

Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

Weights, dumbbells and happy woman in gym for workout, bodybuilder training and exercise. Fitness, sports and person with weightlifting equipment for strength, muscles and wellness for strong armsShutterstock

Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

Girl,Eating,Banana,On,The,Beach,Against,The,Backdrop,OfShutterstock

Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

Woman wakes up in a country house or hotel with panoramic windows in pine forest raised her hands yawning. Good morning and recreation on nature conceptShutterstock

Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

Japanese green teaShutterstock

Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

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Alek Korab
By Alek KorabOct 11, 2024
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Alek Korab is Founding Editor of Body Network
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Struggling with stubborn belly fat that won't budge no matter how much you diet? You're not alone. Many women face this frustrating issue, often due to hormonal imbalances.

Christine Hronec, founder and CEO of Gauge Girl Training, has cracked the code on tackling hormonal belly fat. With degrees in Chemical and Biological Engineering and experience as a food scientist and national bikini competitor, Christine brings a unique perspective to the world of nutrition and fitness.

The Three Types of Belly

In her post, Christine identifies three types of belly: "There is the bloated belly. This is when your body creates excess gas in the internal organs as a result of something you ate or drank. There is the weight gain belly. This is when eating in a caloric surplus, your body will gain more weight in the midsection. And then there is the hormonal belly, which is when your body starts to accumulate more body fat in the lower abdomen and you start to experience an overall redistribution of fat as you gain weight."

Subcutaneous vs. Visceral Fat

Mayo Clinic experts further clarify that belly fat consists of two types: subcutaneous fat (the pinchable fat under the skin) and visceral fat (which surrounds internal organs). They advise, "For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems."

How Hormones Influence Fat Distribution

Hormonal changes, particularly during menopause, play a significant role in belly fat accumulation. Mayo Clinic experts explain, "Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body."

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

Why Traditional Weight Loss Methods Fail for Hormonal Belly Fat

Christine adds that hormone imbalances can make traditional weight loss methods ineffective: "When your hormones are imbalanced, it cannot be fixed by just lowering your caloric intake. If it were that simple, everyone whose doctor ever said just lose weight would be at their goal."

The Problem with the "Bodybuilder Approach" for Women

Christine emphasizes the importance of addressing nutrient deficiencies rather than just cutting calories. She warns against the typical "bodybuilder approach" of high protein, low fat, and moderate carbs for women, stating, "When women start to apply these principles to themselves, they end up getting burnt out hormonally because the dietary fat intake is far too low for proper hormone function."

The Power of a Balanced Diet

Mayo Clinic experts agree on the importance of a balanced diet, recommending "a healthy diet rich in fruits, vegetables, and whole grains" as part of a comprehensive approach to tackling belly fat.

Fiber: Your Secret Weapon Against Hormonal Imbalance

Fiber plays a crucial role in balancing hormones and supporting overall health. Christine explains, "The reason why fiber is so important is it allows those excess circulating hormones to be detoxified from the body." She recommends increasing fiber intake and consuming cruciferous vegetables to support natural detoxification through the liver.

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

The Brain-Hormone Connection

Christine highlights the importance of dietary fats for brain chemistry and hormone balance. "When you are getting adequate amounts of calories and dietary fat intake, it releases dopamine and serotonin," she says. These "happiness chemicals" can help reduce cortisol levels, which is crucial for managing stress and hormonal balance.

The Sugar Trap

She cautions against relying on refined sugars for a quick mood boost, saying, "So many women are trying to fill that gap in their dopamine and serotonin with refined processed sugars because that is a quick fix way to get that spike, but it is not a sustained spike that will absolutely lower your cortisol."

The Key to Hormonal Harmony

Christine emphasizes the importance of blood sugar management: "I've had so many people come to me with high A1C levels. A1C is a measure that dictates whether or not you are diabetic." She advises keeping A1C levels under 5.7 and fasting blood glucose levels under 100 for optimal health.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Move It to Lose It

While Christine focuses on nutrition, Mayo Clinic experts stress the importance of regular physical activity in reducing belly fat. They state, "The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat."

The Truth About Targeted Ab Exercises

Mayo Clinic experts caution against relying solely on targeted exercises: "You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat." Instead, focus on overall weight loss through a balanced diet and regular exercise routine.

The Moderate Deficit Approach

While a caloric deficit is still necessary for weight loss, Christine recommends a more moderate approach for hormonal balance: "With hormone imbalances, I suggest a maximum caloric deficit of 250 maximum caloric deficit. You may need 200, you may need 100." She's had success with clients consuming between 1500 and 2000 calories, and some even over 2000 calories on customized hormonal resetting protocols.

Putting It All Together

Managing hormonal belly fat requires a comprehensive approach that goes beyond simply cutting calories. By focusing on nutrient-dense foods, increasing fiber intake, balancing healthy fats, managing blood sugar levels, incorporating regular physical activity, and creating a moderate caloric deficit, you can create a sustainable plan to address hormonal imbalances and finally shed that stubborn belly fat.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Real Results from a Balanced Approach

As Christine says, "You have to trust me on this, you guys. I have tons of case studies and clients who have had amazing success at a substantially higher calorie range." Combined with the scientific backing from Mayo Clinic experts, these strategies offer a well-rounded approach to tackling hormonal belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

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Copyright louisesjourney2.0xo/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Struggling with stubborn belly fat? You're not alone. Louise Rodhouse, a 29-year-old mum-of-two from Slough, United Kingdom, knows the frustration all too well. But she's living proof that transformation is possible. Starting at 269 pounds in January 2020, Louise lost an incredible 120 pounds in just 14 months, going from a size 22 to a size 8. Now, she's sharing her journey and the lessons she's learned along the way.

Debunking Quick-Fix Myths

Louise doesn't sugarcoat it: "I'm going to tell you something that you probably might not want to hear." In her post, she explains that there's no magic waist trainer, specific exercise, pill, or cream that will melt away belly fat. "The secret is there's no secret apart from eating in a calorie deficit," she states. This means consuming fewer calories than your body burns each day.

The Risks of Rapid Fat Loss

Colette Micko, MS, RDN, CDES of Top Nutrition Coaching, adds: "There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets."

The Truth About Spot Reduction

"You cannot spot reduce fat no matter what anyone tells you online," Louise underlines. She notes that genetics play a role in where your body stores and loses fat. "For me, I notice that when I start to lose body fat, I lose it on my upper body first... and then it gradually comes down." She adds, "With my lower stomach, obviously I had the apron belly... that was literally one of the last places my body fat went from."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Beyond the Scale: Measuring Body Fat

Courtney Pelitera, MS, RD, CNSC, explains: "Measuring body fat percentage can be more helpful in assessing health than weight alone. This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy." You can benchmark your progress with this useful Lean Body Mass Calculator.

Finding Your Calorie Sweet Spot

To lose weight, Louise recommends finding your maintenance calorie level and reducing it by 250-500 calories. She suggests using apps like MyFitnessPal or online calculators like TDEE calculator.net to determine your calorie needs. "The bigger deficit you are in, the less sustainable it is because the more hungry you're going to be," she warns, advocating for a slow and steady approach.

Setting Realistic Weight Loss Goals

Jordan Hill, MCD, RD, CSSD, supports this approach: "In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It's important to remember that weight loss is not linear and often times a person's weight will fluctuate up and down throughout their weight loss journey."

Nutrition: The Foundation of Fat Loss

While a calorie deficit is key, Louise stresses the importance of nutrition: "When you lose weight, you want to focus on your health, and the best way to do it is to prioritize whole foods, healthy foods, fruits, vegetables." She recommends aiming for 1-1.5 grams of protein per pound of body weight and not fearing fruits, stating, "Fruits are fruits, they've got nutrients, eat damn fruits."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The Power of Plant-Based Foods

Megan Hilbert, MS, RDN, adds: "Eating more plant based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome."

Simple Movement: A Game Changer

Louise underlines the power of simple movement: "Walking is really good to lose weight, literally just increasing the amount you walk, you'll be surprised at how much that helps." She suggests starting with a 30-minute daily walk and gradually increasing activity levels.

Balancing Cardio and Strength Training

Hilbert expands on this: "For the fastest, healthy fat loss it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state."

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

The Long Game: Patience in Fat Loss

"You just need to stick to it as long as possible for your body to lose the body fat around your stomach," Louise advises. She reminds readers that the process can take time: "It could take a year or two years, it could take a very long time depending on how much body fat you have to lose."

Embracing Sustainable Lifestyle Changes

Annette Snyder, MS, RD, CSOWM, LD, underlines: "Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It's easier to adapt to and maintain vs something very intense for a short time."

The X-Frame: Sculpting Your Physique

For those seeking a more dramatic waist-to-hip ratio, Louise shares a bodybuilding secret: "Build muscle in your back like your lats and your shoulders... also build up your legs and your glutes." This creates an "X-frame" that can make your waist appear smaller in comparison.

Sleep and Hydration: Unsung Heroes of Fat Loss

Pelitera notes: "Poor sleep habits have been linked with an increase in overall energy intake and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult."

RELATED: 5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

The Takeaway: Sustainable Success

Louise's journey proves that with dedication, patience, and the right approach, significant weight loss – including stubborn belly fat – is achievable. As she puts it, "Slow steady wins the race. You've got this guys, it will eventually go." Remember, it's not about quick fixes, but sustainable, health-focused changes that lead to lasting results. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Coach Lost 28 Pounds in 4 Months: 4 Mistakes

Luisana Carrero luisana nutritioncoach
Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Do you want to lose weight but aren’t sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

Mistake: Eating Clean But Not Paying Attention to Calories

Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

Fix: She Used a Macro Calculator

How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

Mistake: Rewarding Herself with Cheat Meals

Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Fix: Eating Mostly Healthy But Including Food She Loves

What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

Mistake: Neglecting Daily Movement

Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

Fix: Daily Walks

Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says.

Mistake: Surrounding Herself with People Who Didn’t Support Her Goals

Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

Fix: Setting Boundaries

How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

These Small Changes Made a Big Difference

The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

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

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Nutrition Mistakes Sabotaging Weight Loss

Randy Kotey flattummycoach
Copyright flattummycoach/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Relying on Low-Fat or Diet Foods

You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Overeating Healthy Fats

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Drinking High-Calorie Beverages

Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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