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#1 Mistake to Avoid When Trying to Burn Belly Fat

Is this workout backfiring for your belly?

FACT CHECKED BY Christopher Roback
Marlene_Aymone_fitbylena
FACT CHECKED BY Christopher Roback

Is the only way to lose fat and get fit to do really, really high-intensity exercise? Hard NO, says influencer Marlene Aymone (@fitbylena), who swears by a completely different way to get into shape. Aymone’s method will not be a surprise to anyone who prefers a slower, more intense method of working out—but does the science back Aymone’s method? Yep! So what exactly does this fitness influencer recommend to burn fat, and keep it off? Read on.


1. She’s Not Here For Sprints

@fitbylena

If you’re looking to burn BELLY FAT, reduce BODY FAT: DO NOT RUN SPRINTS. Instead walk slowly at a challenging incline that allows you to breathe properly and/or get on the stairmaster and follow a steady pace that allows you to breathe! Always monitor your heart rate and make sure that you stay between ZONE 2-3! You can use google to compute all 5 of your heart rate zones! Sprints cause excessive stress on the body! In a short amount of time your body has to (1) exert so much effort quickly to make sure you can do the sprint, (2) create energy super fast while (3) you can barely CATCH YOUR BREATH! As a response to this stress and lack of oxygen because sprinting is an anaerobic (without oxygen) exercise, your brain tells your adrenal glands ( which sit above your kidneys): Yo! Fam! She could be dying! Send me some help fassst! So the adrenal says: I got you! Yo! Cortisol run me a whole batch! That cortisol is the gatekeeper of belly fat! That stubborn visceral fat that’s all up in your belly!! Now you didn’t mean to instigate the situation by running your little sprints. I mean you see them all over Instagram and the ladies who do it seem so strong! Sure! But do you both have the belly outline? No! You can’t have a protruding belly ( be insulin resistant) and workout like a person with leveled insulin. Yes! Running sprints looks cool..,but it’s counterproductive in the reduction of belly fat. If your belly looks like mine, we need to stay in our AEROBIC lane. Meaning, the cardio we do should still allow us to breathe! Yes! Breathe! Did you know that FAT is released through BREATHING? So the more aerobic ( the more oxygen you can get through exercise) the more belly fat you’ll burn and the less cortisol you’ll produce. This is why WALKING WORKS FOR FAT LOSS! Especially if you can do it for 1 hour or more. Slow steady cardio gives your body time to convert FAT into energy because the exercise is not as demanding, stressful and short. It’s long, well paced with low stress. #weightloss #weightlossprogress #weightlossinspo #weightlosschallenge #beforeandafter #cardio #steadystatecardio #bellyfat #stairmastercardio

Aymone says high-intensity sprinting causes a spike in her cortisol, a stress hormone which can lead to excess fat accumulation around the belly. Research shows that stress and belly fat are linked. “We found that women with greater abdominal fat had more negative moods and higher levels of life stress,” Elissa S. Epel, PhD, told Yale News. “Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat.”

2. Stairmaster Workouts

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

Aymone prefers slower, more intense workouts on the Stairmaster, keeping her heart rate in the “fat burning” zone. But why not have the best of both worlds? “The best way to burn fat is to have a longer aerobic activity with intervals of high intensity sprinting so that your heart rate reaches 70 to 80% of its maximum several times during your aerobic activity,” says James Kojian, MD. “This is also referred to as HIIT training, high intensity training sprinkled into your workout every 5 to 10 minutes. This will get you into the fat-burning zone as well.”

Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

3. Incline Workouts

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Aymone also recommends using a treadmill to walk slowly on an incline. “When we approach cardiovascular training, we want to exercise in a way that assures the least amount of additional stress is placed on the joints, facilitating better recovery while still allowing for better cardiovascular health. Incline walking is the best of both worlds,” personal trainer Chance Ruggeroli tells Texas Health.

4. Are Your Workouts Causing Belly Fat?

Marlene_Aymone_fitbylena2fitby_lena/Instagram

So can running or other high intensity exercises cause belly fat? Experts say belly fat is much more likely to be linked to poor sleep, an unhealthy diet, or poor stress management. In other words: If you love to run, run! Manage your stress and keep your cardio sessions, if that’s what makes you happy. On the other hand if you thrive on lower intensity workouts, keep that up. Just move. That’s what’s working for Aymone!

Related: 10 of the Worst Mistakes Experts Admit They Made While Trying to Lose Weight

5. So What Does Cause Belly Fat?

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

It’s highly unlikely that high-intensity exercise by itself causes belly fat. According to the Mayo Clinic, belly fat is linked to factors such as smoking, a poor diet, stress, poor sleep, and a sedentary lifestyle. So how much belly fat is too much belly fat? For women, it’s more than 35 inches around the waist.

💪🔥Body Booster: Manage stress and adopt healthy habits to beat belly fat. If you want to run, run! And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Is the only way to lose fat and get fit to do really, really high-intensity exercise? Hard NO, says influencer Marlene Aymone (@fitbylena), who swears by a completely different way to get into shape. Aymone’s method will not be a surprise to anyone who prefers a slower, more intense method of working out—but does the science back Aymone’s method? Yep! So what exactly does this fitness influencer recommend to burn fat, and keep it off? Read on.


1. She’s Not Here For Sprints

@fitbylena

If you’re looking to burn BELLY FAT, reduce BODY FAT: DO NOT RUN SPRINTS. Instead walk slowly at a challenging incline that allows you to breathe properly and/or get on the stairmaster and follow a steady pace that allows you to breathe! Always monitor your heart rate and make sure that you stay between ZONE 2-3! You can use google to compute all 5 of your heart rate zones! Sprints cause excessive stress on the body! In a short amount of time your body has to (1) exert so much effort quickly to make sure you can do the sprint, (2) create energy super fast while (3) you can barely CATCH YOUR BREATH! As a response to this stress and lack of oxygen because sprinting is an anaerobic (without oxygen) exercise, your brain tells your adrenal glands ( which sit above your kidneys): Yo! Fam! She could be dying! Send me some help fassst! So the adrenal says: I got you! Yo! Cortisol run me a whole batch! That cortisol is the gatekeeper of belly fat! That stubborn visceral fat that’s all up in your belly!! Now you didn’t mean to instigate the situation by running your little sprints. I mean you see them all over Instagram and the ladies who do it seem so strong! Sure! But do you both have the belly outline? No! You can’t have a protruding belly ( be insulin resistant) and workout like a person with leveled insulin. Yes! Running sprints looks cool..,but it’s counterproductive in the reduction of belly fat. If your belly looks like mine, we need to stay in our AEROBIC lane. Meaning, the cardio we do should still allow us to breathe! Yes! Breathe! Did you know that FAT is released through BREATHING? So the more aerobic ( the more oxygen you can get through exercise) the more belly fat you’ll burn and the less cortisol you’ll produce. This is why WALKING WORKS FOR FAT LOSS! Especially if you can do it for 1 hour or more. Slow steady cardio gives your body time to convert FAT into energy because the exercise is not as demanding, stressful and short. It’s long, well paced with low stress. #weightloss #weightlossprogress #weightlossinspo #weightlosschallenge #beforeandafter #cardio #steadystatecardio #bellyfat #stairmastercardio

Aymone says high-intensity sprinting causes a spike in her cortisol, a stress hormone which can lead to excess fat accumulation around the belly. Research shows that stress and belly fat are linked. “We found that women with greater abdominal fat had more negative moods and higher levels of life stress,” Elissa S. Epel, PhD, told Yale News. “Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat.”

2. Stairmaster Workouts

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

Aymone prefers slower, more intense workouts on the Stairmaster, keeping her heart rate in the “fat burning” zone. But why not have the best of both worlds? “The best way to burn fat is to have a longer aerobic activity with intervals of high intensity sprinting so that your heart rate reaches 70 to 80% of its maximum several times during your aerobic activity,” says James Kojian, MD. “This is also referred to as HIIT training, high intensity training sprinkled into your workout every 5 to 10 minutes. This will get you into the fat-burning zone as well.”

Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

3. Incline Workouts

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Aymone also recommends using a treadmill to walk slowly on an incline. “When we approach cardiovascular training, we want to exercise in a way that assures the least amount of additional stress is placed on the joints, facilitating better recovery while still allowing for better cardiovascular health. Incline walking is the best of both worlds,” personal trainer Chance Ruggeroli tells Texas Health.

4. Are Your Workouts Causing Belly Fat?

Marlene_Aymone_fitbylena2fitby_lena/Instagram

So can running or other high intensity exercises cause belly fat? Experts say belly fat is much more likely to be linked to poor sleep, an unhealthy diet, or poor stress management. In other words: If you love to run, run! Manage your stress and keep your cardio sessions, if that’s what makes you happy. On the other hand if you thrive on lower intensity workouts, keep that up. Just move. That’s what’s working for Aymone!

Related: 10 of the Worst Mistakes Experts Admit They Made While Trying to Lose Weight

5. So What Does Cause Belly Fat?

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

It’s highly unlikely that high-intensity exercise by itself causes belly fat. According to the Mayo Clinic, belly fat is linked to factors such as smoking, a poor diet, stress, poor sleep, and a sedentary lifestyle. So how much belly fat is too much belly fat? For women, it’s more than 35 inches around the waist.

💪🔥Body Booster: Manage stress and adopt healthy habits to beat belly fat. If you want to run, run! And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At Home
Shutterstock
Evidence-Based

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

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

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

Losing belly fat can be a frustrating journey, and there’s one common mistake many dieters make that stalls progress: focusing solely on calorie restriction without considering nutrient quality. Reducing calories alone often leads to muscle loss, cravings, and even a slowed metabolism, which can ultimately make belly fat harder to lose. Instead, an effective approach involves balancing calories with nutrient-dense foods that support metabolism and keep hunger in check. Here’s a breakdown of the top mistake dieters make when trying to shed belly fat, and what you can do differently to see real results.


Focusing Only on Calorie Cutting

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Why Low-Calorie Diets Can Backfire

Drastically cutting calories can lead to muscle loss and a slower metabolism, which makes long-term fat loss harder. Instead, focus on eating balanced meals that include protein, healthy fats, and fiber. This approach maintains muscle and promotes sustainable fat loss.

RELATED:Fitness Expert Lost 110 Pounds When He Quit These Common HIIT Mistakes and Started Walking Daily

Skipping Meals, Especially Breakfast

Happy couple having tasty breakfast in cafeShutterstock

The Importance of Consistent Fuel

Skipping meals may seem like a shortcut to cutting calories, but it often leads to overeating later. Eating a balanced breakfast with protein helps control hunger hormones, making it easier to maintain a calorie deficit without intense cravings or binges.

Avoiding All Fats Instead of Choosing Healthy Fats

Eating and drinking image of a young woman eating mixed nutsShutterstock

The Role of Fat in Weight Loss

Many dieters make the mistake of avoiding all fats, but healthy fats like those found in avocado, olive oil, and nuts are essential for satiety and hormone balance. Including healthy fats in your diet prevents overeating and helps keep your metabolism running smoothly.

Not Getting Enough Protein

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Protein’s Role in Fat Loss and Satiety

Protein is crucial for preserving muscle and keeping hunger at bay. Not getting enough protein can lead to muscle loss and cravings, which sabotage belly fat loss efforts. Aim to include a source of protein with every meal to support fat-burning and maintain muscle.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Neglecting Fiber-Rich Foods

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Fiber for Fullness and Blood Sugar Control

Fiber helps with digestion, keeps you full, and prevents blood sugar spikes, all of which aid in belly fat loss. Dieters who skip fiber-rich foods often find themselves hungry and more likely to overeat. Include fruits, vegetables, and whole grains for added fiber in each meal.

Ignoring Strength Training

Attractive young sporty woman is working out in gym. Cross fit training. Muscular woman is squatting with barbellShutterstock

Why Cardio Alone Isn’t Enough

Relying solely on cardio can lead to muscle loss, which slows metabolism. Strength training helps build and maintain muscle, increasing your resting calorie burn and making it easier to keep belly fat off. Including weight training in your routine is essential for long-term results.

RELATED:7 High-Protein Meals That Stop Hunger and Burn Fat

Setting Unrealistic Goals and Expectations

My Goals as memo on notebook with many light bulbsShutterstock

Consistency Over Quick Fixes

Setting overly ambitious goals can lead to frustration and giving up. A sustainable approach with realistic goals helps you stay consistent and patient, which is essential for long-term success in belly fat loss. Focus on gradual progress to avoid burnout and setbacks. Avoiding these common pitfalls can make all the difference when it comes to losing belly fat effectively. By focusing on nutrient quality, balanced meals, and a sustainable routine, you’ll set yourself up for real results and lasting fat loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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!

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.

Are you trying to lose weight but aren’t really getting anywhere? According to experts, you might be going about your weight loss journey the wrong way. In fact, even some of the top diet and fitness experts have made weight loss mistakes themselves. Body Network spoke to a few trainers and nutritionists and asked them about the biggest missteps they took on their fitness journeys.


1. Going Overboard with Calorie Counting

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

While it is good to keep tabs on your food consumption, Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, advises not to go overboard. “Counting every calorie of every piece of food,” is one of the mistakes she made. “It became time consuming and frustrating.”

Related: I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks

2. Starving Your Body of Carbs

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Mr. America Jason Kozma, a personal trainer in Los Angeles, reveals the biggest mistake he made while preparing for a bodybuilding competition. “I had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show “and still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. “I was using an extremely low carb approach as I felt I had too much fat yet to burn. What I actually did was I starved my muscles of carbohydrates for so long that at the end my body couldn’t assimilate carbohydrates and I couldn’t ‘pump u’ for the show,” he continues. “My body fat measured lower than ever for this show but I didn’t look as good as I had a year and a half prior at a higher body fat level. The net result was that I lost muscle using this approach: I was actually smaller and lighter than I was before the ‘bulk up.’” Note: He still won the show!

3. Doing Too Much Cardio

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Diet and fitness expert Adita Yrizarry-Lang, ISCA, NASM, ACE, AFAA, reveals that one of the biggest mistakes she made was doing too much cardio. “When I first started in fitness, this was the prescription…do a lot of cardio. The reality is that you burn more calories when you have muscle on your body, combining weights with cardio is the right way to do it,” she says.

4. Not Looking at Serving Size on Packages

Young woman label on pasta package while shopping food in supermarket.Shutterstock

Yrizarry-Lang claims that another mistake is only looking at calories on a package, and not the serving size. “We were mesmerized by the lo-cal labeling on a package,” she says. “Unfortunately, we never looked at the serving size and then came to realize we were ingesting too many calories at a time.”

5. Falling Victim to Low Fat, Highly Processed Foods

Young woman putting goods on counter in supermarketShutterstock

Just because something is low-fat doesn’t make it healthy. Yrizarry-Lang says that some people consume “too many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, “those carbs convert to fat,” for most of us.

Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making

6. Daily Weigh-Ins

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Weighing oneself every single day is another mistake, says Sheppard. “It can be discouraging,” she explains. “Try to weigh yourself less and pay more attention to how your clothes are fitting. Remember muscle weighs more fat so if you are on an intense exercise regime the muscle you gain will trim in less but may not show on the scale.”

7. Crash Diets

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

If a diet seems too good to be true, it probably is. “The all-time worst” mistake people make is going on crash diets. Why? You might “lose weight at the moment” but you will “gain it back with a few extra pounds,” says Yrizarry-Lang. “This slows down the metabolism and makes it even harder to lose weight at a later date.”

8. Focusing on Exercise for Weight Loss

Exhausted man resting after joggingShutterstock

One of the biggest mistakes people make is “thinking more exercise will cause them to lose weight,” says Sheppard. “80 percent is dieting and 20 percent is exercise,” she reminds.

9. Falling Victim to “Get Thin Fast” Scams

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Sheppard strongly advises against any products or diet that claim to help with rapid weight loss. “Do not succumb to quick weight loss scams or dangerous pills. Remember Rome wasn’t built in a day and neither is weight loss,” she says.

Related: 15 Foods That Fight Fat

10. Comparing Yourself to Others

Shocked young woman wearing too big loose jeans after successful weight loss, posing and looking at her reflection in mirror with open mouth, copy spaceShutterstock

Remember that your fitness journey is your own and “comparing yourself to other people” will “only add to your stress and discouragement,” says Sheppard. “We are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”

💪🔥Body Booster: Beware of low-fat, processed foods. Unless you run for 20 miles a day, you should probably pass on a highly processed energy bar – those carbs might convert to fat unless you are working them off.

Portrait of a happy young sportswoman doing stretching exercises at the gym
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

You might think that the secret to losing belly fat is doing endless crunches a day. However, according to fitness experts, this is just a myth. Soraya (@project.s.lifestyle) is a certified macro nutrition and fat loss coach and TikTok influencer. Her goal is to help people get their “dream body” without “ditching” their favorite foods and bust myths surrounding weight loss. In one of her viral videos she reveals the three things that will help you lose stubborn belly fat.


1. You Don’t Have to Go to Extremes to Lose Belly Fat

@project.s.lifestyle

How to lose stubborn lower belly fat #weightlosscoach #weightlossforwomen #weightlosstips

“Here's how you lose that stubborn lower belly fat that just hangs there when you pull your pants down,” she says in the clip. “Number one 60 sets a day right before bed. Number two, cut out all white carbs, white potatoes, white bread, pasta, things like that. Number three, one hour of cardio every single day,” she continues. “Now, these are things I see a lot of people doing to lose belly fat and lose fat in general, but it's not the most efficient and sustainable way to lose it.”

2. But, It Takes More Than Lots of Ab Work

Muscular man exercising doing sit up exercise. Athlete with six pack, white male, no shirtShutterstock

She continues to tell her followers what will actually help you blast belly fat. “Weight loss essentially comes from being in a calorie deficit. So you can do all the crunches, all the ab workouts you want to do, but if your nutrition is not on point, you'll not see any results in your stomach at all,” she says.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

3. 1. Be in a Calorie Deficit

calorie counting app on smartphone screen. Counting calories on a diet. Weight lossShutterstock

The first thing you need to do to lose lower belly fat “is to be in a healthy calorie deficit, unique to you,” she says. Chris McMahon, a nutrition and fitness coach agrees that the “best way to actually shrink your stomach” would be to be in a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true,” he adds.

4. 2. Strength Training

Woman training in gym room ready for fitness biceps exercisesShutterstock

Her second recommendation? “Focus on strength training,” she says. Several studies have found a link between resistance training and reduced weight circumference, aka, belly fat. Some good weight training exercises to tone your midsection include bicep curls, squats, lunges, and tricep kickbacks.

5. 3. 30 Minutes of Walking Per Day

Woman walking in the park with bottle water in summer health care concept.Shutterstock

And finally, she recommends “30 minutes of walking per day,” instead of 60. “Light movement doesn't have to be anything crazy,” she adds. If you don’t have time for a 30-minute walk, McMahon suggests taking 10 minute walks throughout the day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

Related: I Lost Weight Without Trying by Stopping These 7 Things

6. Finally, Have Patience

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

“Now, if you do this, you will see results, but for a lot of women, their stomach is the slower thing to go,” she says. “So you just have to be patient and trust the process.”

💪🔥Body Booster: Contrary to popular belief, you can’t flatten your abs by doing a lot of crunches. In order to lose belly fat, you have to be in a caloric deficit.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster