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25 Essential Ways to Banish Abdominal Fat in 90 Days

These tips will blast belly fat in less than three months.
FACT CHECKED BY Christopher Roback

Do you want to get rid of your belly in under three months? According to one health expert, all it takes is incorporating some healthy habits into your life. Kylie Bensley, MS, RD, Certified Nutritionist, Clinical Dietician, and Founder of Sulinu, explains that there are diet, fitness, and lifestyle changes that can make a world of difference when it comes to getting rid of belly fat. Here are 25 essential habits to banish abdominal fat in 90 days.

Slightly Lower Your Calorie Intake

Calories counting , diet , food control and weight loss concept. woman using Calorie counter application on her smartphone at dining table with salad, fruit juice, bread and vegetable

The first thing you should do, according to Bensley, is to reduce your calorie intake. "A 250 calorie deficit daily will result in a 0.5lb weight loss per week," she says. "A 500 calorie deficit per day will result in a 1lb weight loss/week."

Move Daily

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She also encourages daily movement. "Aim for 8k-10k steps daily," she says. "The small amount of caloric expenditure helps to burn fat and minimize extreme hunger."

Eat Food You Actually Like


It's important not to deprive yourself, Bensley says. "Eat foods you actually enjoy," she encourages.

Add Resistance Training

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In addition to getting your steps in, you need to build muscle. "Commit to resistance exercise such as Pilates, weights, lunges, etc," Bensley recommends.

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Hydrate and Set Fluid Goals

Couple staying hydrated after workout

Hydration is also crucial for weight loss. "Hit your fluid goals with a minimum of 64 fluid ounces; 96 ounces on hotter days or days you exercise," Bensley recommends. "It's best to consume water in the morning before anything else."

Avoid Drinking Your Calories

A woman holds a thermos of hot tea in her hands on a cold autumn day.

Avoid drinking your calories. "The average American consumes 400 calories via beverages daily," Bensley reveals. "Opt for sugar-free choices such as tea, water, or water flavored with fruits or cucumber."

Opt for Salt-Free


Reduce your sodium intake, says Bensley, who recommends substituting salt for salt-free items.  "The body retains more water, resulting in a higher amount on the scale when you consume too much salt," she says.

Eat at Home

Excited smiling young couple in love making a super healthy vegan salad with many vegetables in the kitchen and man testing it from a girl's hands

When you can, eat at home. "This way, you have control over what goes in your food and can monitor calories," Bensley says.

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Eat Out at Max of 2 to 3 Times Per Week

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She says to limit dining out to two to three days a week at the latest. "When we leave our food preparation to others, we lose control over the number of calories, sodium, and preservatives in our food. This is the number one advice I give to my clients who are trying to lose weight," she says.

Track Calories and Protein for 3 Weeks


Bensley recommends calculating the calories and protein you eat for at least 3 weeks. "You can do this on an app such as Lose it. You will be amazed that you are likely eating more calories than you think. In my practice, most women said they could 'never eat over 2000 calories,' yet when I calculated what they were eating, the majority of them were hitting that goal and beyond without even knowing it," she maintains.

Eat Whole Foods

Composition with assorted raw organic vegetables

It may be tempting to eat packaged foods, but Bensley recommends against it. "Eat whole foods versus out of a package," she says.

Up Your Potassium Intake


Consume high-potassium foods to limit swelling, says Bensley. "Potassium regulates sodium therefore it lowers the water retention in the body caused by sodium," she says.

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Add Strength Training to Your Routine


Bensley also recommends strength training to build muscle. "When you have more muscle mass, you burn calories when in a resting state at a higher rate," she says.

Eat Thermogenic Good

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet

"Eat Thermogenic foods to encourage fat oxidation," Bensley recommends. "This includes lean meat, coffee, omega-3 fatty acids such as salmon and avocado, lentils, green tea, turmeric, leafy greens, and lemon."

View Food as Fuel

chef cooking salmon steaks in the kitchen

See food as fuel, not an enemy, Bensley urges. "Try to eat 30g of high protein at every meal, 25+ grams of high fiber will help increase satiety to keep you fuller for longer and give you more energy."

Understand Hunger Cues

Woman eating snacks in night next to the opened fridge.

Bensley maintains that understanding hunger cues is key. "Eat when you are hungry, not when you are ravenous, and stop eating when you are satisfied, not when you are overly full or stuffed," she says.

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Chew Food Thoroughly

Man eats

Bensley stresses the importance of chewing everything to applesauce consistency. "This will slow down the eating process," she explains. "You are likely to feel more satisfied when eating because it gives food time to travel to your stomach. It also helps with the digestive process by breaking down food in the mouth rather than in the digestive system, which may also help with bloating."

Eat Without Screens

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"Eat without screens, without doing work, and use all of your five senses while eating," Bensley encourages. "This will help you focus on what you are eating, and you will be more satisfied."

Try Intermittent Fasting

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Intermittent fasting can help with belly fat, according to Bensley. "Choosing a fasting window will help you eat less throughout the day. A window of fasting can be between 12 to 16 hours," she says.

Aim for 30 Grams of Protein Per Meal

Steak of salmon fish in a black plate on digital scale displaying 200 gram.

Eat 30g of protein at each meal, Bensley recommends. "Eating more protein will keep you fuller and energized for longer and help reduce the overall number of calories you eat in a day," she says.

Add Color to Your Diet


"Eat two pops of color at each meal," says Bensley. "Fruits are low in calories and high in fiber content, and fiber will help you feel fuller throughout the day, so you will eat less."

Pair Proteins with Carbs


Eat your carbs with proteins. "This is another trick that will help you feel fuller for longer and it will also help you manage your blood sugar levels," Bensley says.

Eat Probiotics

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.

Eat probiotic food daily, Bensley encourages. "This promotes healthy gut bacteria and can also reduce bloating." Good choices include yogurt, kefir, cottage cheese, cheddar cheese, sauerkraut, kombucha, pickled vegetables, kimchi, miso, and tempeh.

Swap Cocktails for Mocktails

Barman prepares exotic cocktails at the night club

Swap alcohol for low-sugar mocktails, says Bensley, recommending the following.


  • ½ cup pear juice
  • 2 tbsp pomegranate seeds
  • ½ cup fruit kombucha
  • ½ lemon, juiced
  • 2 sprigs rosemary


  • Combine pear juice, kombucha, pomegranates, lemon juice, and ice in a blender cup or cocktail shaker.
  • Shake vigorously before pouring into your favorite glass.
  • Garnish with rosemary and/or pear slices.

Eat Digestive Bitters


Eat digestive bitters. "This helps your body release gut hormones that make you feel full and can help you produce more saliva, which helps with digestion," says Bensley. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more