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Studies Show These are Proven Ways to Lose Visceral Fat

Take these easy steps to reduce belly fat.

FACT CHECKED BY Christopher Roback
Happy Young Woman Showing Her Weightloss By Wearing Old Jeans
Shutterstock/Andrey Popov
FACT CHECKED BY Christopher Roback

Belly fat may sound cute, but it can literally kill you. Technically known as visceral fat, belly fat lies deep within the abdomen, where it surrounds organs like the liver, intestines, and pancreas. It's highly metabolically active, and that's nothing but trouble: Visceral fat secretes substances that can damage vital organs and narrow blood vessels, raising your risk of cardiovascular disease, diabetes, liver disease, and more. But you can take some easy steps to reduce visceral fat. Read on to find out more.


Lose Weight

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The easiest way to reduce visceral fat is to lose weight. "Weight loss alone can effectively reduce visceral fat,” says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. “By losing 10% of your body weight, you may lose up to 30% of your body fat.”

Exercise Regularly

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

Dieting alone isn't enough to reduce belly fat, experts say; adding exercise is crucial. According to a 2020 study published in the journal Nutrients, exercise reduces visceral fat even if you don't lose weight. That's because it lowers circulating insulin (which tells the body to hang on to fat) and signals the liver to burn nearby visceral fat deposits. Moderate exercise combined with strength training seems to work best. Seriously, don't skip the strength training—a 2021 review of studies confirms it reduces visceral fat in healthy adults.

Related:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Avoid Added Sugar

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That cupcake might not go right to your hips once you ingest it. But your belly is a different story. Visceral fat thrives on sugar. "​​Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. "A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops." Reduce the amount of sugar in your diet—including sugary drinks and juices, refined grains, baked goods, and processed foods—and your waistline will likely follow suit.

Related:The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

Get Sufficient Sleep

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2.5 times more belly fat than people who got adequate sleep. Experts say poor sleep alters the production of leptin and ghrelin, two hormones that regulate appetite, and that can increase feelings of hunger. Not sleeping enough can also increase the production of cortisol, a stress hormone that tells the body to hold onto fat around the abdomen. Experts, including the National Sleep Foundation, say you should aim for seven to nine hours a night.

Stressing Out

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Stress can lead to "comfort eating" high-fat and sugary foods, and that combination is a shortcut to gaining belly fat, says a study published in The Annals of the New York Academy of Sciences. Additionally, chronic feelings of stress cause the brain to pump out cortisol, that chemical enabler of visceral fat. To keep belly fat at bay, manage stress through exercise and relaxation techniques.

💪🔥Body Booster: Cut out sugary drinks, sweets, and processed foods from your diet. This simple step can help shrink your waistline.

More For You

Happy Young Woman Showing Her Weightloss By Wearing Old Jeans
Shutterstock/Andrey Popov
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.

Belly fat may sound cute, but it can literally kill you. Technically known as visceral fat, belly fat lies deep within the abdomen, where it surrounds organs like the liver, intestines, and pancreas. It's highly metabolically active, and that's nothing but trouble: Visceral fat secretes substances that can damage vital organs and narrow blood vessels, raising your risk of cardiovascular disease, diabetes, liver disease, and more. But you can take some easy steps to reduce visceral fat. Read on to find out more.


Lose Weight

A pair of female feet standing on a bathroom scaleShutterstock

The easiest way to reduce visceral fat is to lose weight. "Weight loss alone can effectively reduce visceral fat,” says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. “By losing 10% of your body weight, you may lose up to 30% of your body fat.”

Exercise Regularly

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

Dieting alone isn't enough to reduce belly fat, experts say; adding exercise is crucial. According to a 2020 study published in the journal Nutrients, exercise reduces visceral fat even if you don't lose weight. That's because it lowers circulating insulin (which tells the body to hang on to fat) and signals the liver to burn nearby visceral fat deposits. Moderate exercise combined with strength training seems to work best. Seriously, don't skip the strength training—a 2021 review of studies confirms it reduces visceral fat in healthy adults.

Related:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Avoid Added Sugar

,Granulated,Sugar,sweet,cubesShutterstock

That cupcake might not go right to your hips once you ingest it. But your belly is a different story. Visceral fat thrives on sugar. "​​Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. "A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops." Reduce the amount of sugar in your diet—including sugary drinks and juices, refined grains, baked goods, and processed foods—and your waistline will likely follow suit.

Related:The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

Get Sufficient Sleep

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2.5 times more belly fat than people who got adequate sleep. Experts say poor sleep alters the production of leptin and ghrelin, two hormones that regulate appetite, and that can increase feelings of hunger. Not sleeping enough can also increase the production of cortisol, a stress hormone that tells the body to hold onto fat around the abdomen. Experts, including the National Sleep Foundation, say you should aim for seven to nine hours a night.

Stressing Out

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Stress can lead to "comfort eating" high-fat and sugary foods, and that combination is a shortcut to gaining belly fat, says a study published in The Annals of the New York Academy of Sciences. Additionally, chronic feelings of stress cause the brain to pump out cortisol, that chemical enabler of visceral fat. To keep belly fat at bay, manage stress through exercise and relaxation techniques.

💪🔥Body Booster: Cut out sugary drinks, sweets, and processed foods from your diet. This simple step can help shrink your waistline.

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

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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

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“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!

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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!

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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!

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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)

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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

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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

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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

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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

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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

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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

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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.

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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

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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

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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

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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

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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

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“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.

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 belly fat? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. “Losing belly fat specifically tends to be really tricky for a lot of people on their weight loss journey,” she explains. “But when you use these five golden rules, it can help you to absolutely break through that plateau.” She explains that they are helpful in addressing both visceral and belly fat and starts by addressing the differences between them before launching into the rules.


This Is What Belly Fat Is

“First things first, we need to differentiate between visceral fat and belly fat,” she says in her post, admitting that most people believe they are the same thing, but they aren’t. “What most people know as belly fat is the fat that's stored in the subcutaneous level of the body, which means that it's going to be stored just below the skin. This type of belly fat is the type that you usually will visually see. It will feel what you expect typical body fat to feel like, so it might feel a little bit squishy, or you might be able to physically grab it,” she says.

And, Here Is What Visceral Fat Is

Visceral fat is something entirely different. “It still is fat that's stored in the belly area, but visceral fat is stored in the viscera, AKA around the organs. So, visceral fat will look more like a protruding belly, and you actually don't usually see a lot of the fat on the outside when you have a lot of visceral fat. So the belly might feel really hard, but it's protruding because the fat is stored behind the muscle and within the organs themselves,” she explains. “Visceral fat is much more dangerous for your health than belly fat. In fact, you can have a lot of visceral fat but not appear overweight. She explains that “belly fat that's within the body can cause a lot of issues for organs, can make the organs not function as well, can lead to issues like fatty liver or cirrhosis.”

Golden Rule 1: Watch Out for Fructose

The first golden rule is to watch out for fructose. “Fructose is a type of sugar. It makes up half of just regular table sugar. You have glucose and fructose. Glucose can be readily used throughout the body, whereas fructose needs to be broken down by the liver in order to actually use it. And because of this one, we eat a lot of foods that are really rich in fructose. It can essentially clog up the liver and cause the liver to store that extra fructose as fat on the outside of the liver, AKA the visceral fat. So by greatly limiting the amount of fructose that you're eating in a day, it can really help to alleviate that pressure that's on the liver to break that fructose down,” she says.

Avoid Sweetened Drinks and Processed Food

What are the foods highest in fructose? Sweetened drinks “by far the highest level of fructose that you will have,” she says. “Think of things like sodas or sweetened coffee, sweetened teas, and then fruit juice, which will also be high in fructose and energy drinks. Those are really loaded with sugar. Pretty much anything that has a lot of added sugar in it is also going to have a bunch of fructose in there, too. Other processed foods are also going to be pretty high in fructose if it has added sugar. So just by avoiding mostly processed or altered processed foods and sweetened drinks, you're inherently gonna be avoiding a lot of that fructose.”

Golden Rule 2: Walk More and Sit Less

The second golden rule is to make sure that you walk more and sit less. “A study has found that the more you sit, and in this case, they were talking about sitting and watching TV, but that could translate to sitting at a desk or sitting and scrolling through your phone, but the more that you're sitting in general, the more visceral fat that you will accumulate,” she says.

Try Taking Three Short Walks a Day

The study also found that the more you exercise, the less visceral fat that you have, “but just a morning workout won't cut it,” she said. “If you work out in the morning and then you sit for the rest of the day, you can actually still get those negative impacts of sitting all day, which can result in more visceral fat. So, the morning workout is fantastic. But on top of that, walking throughout the day and breaking up those sedentary moments can really help to contribute to reducing the visceral fat.” She breaks up her workouts into “at least three different parts of the day,” she says. In the morning, she goes for a walk, then another at lunchtime, and then after dinner. “You could also use something like a Fitbit that will remind you to get up every hour and get a minimum of 250 steps in, which really helps to make sure that you're not sitting for longer than an hour at a time. And 250 steps is really only like two minutes of walking around.”

Golden Rule 3: Limit Alcohol

The third golden rule is to limit alcohol, as its “impact on visceral fat works pretty similarly to fructose because they both have to be broken down by the liver and if we have a lot of it, it can overload the liver and lead to those visceral fat issues,” she says. “In fact, when you get fatty liver buildup from non-alcoholic sources, it's known as non-alcoholic fatty liver disease. That's going to be more like the sodas and sweetened drinks. Whereas if you get the fat buildup from alcohol, that's known as alcoholic fatty liver disease. They work in a very similar fashion, but both have the end result of increasing fat.”

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

Stick to One to Three Drinks a Week

She adds that drinking alcohol negatively impacts weight loss in general in a few ways. “One is that it really negatively impacts sleep, and poor sleep leads to increased hunger hormones the next day. It also leads to increased cravings for sugary, starchy foods. So, it sets you up for failure the next day after you had alcohol the previous night. That poor sleep can also increase the stress hormone cortisol, which tends to cause weight gain, specifically around the belly,” she says. “Overall, limiting alcohol, and of course, making sure that the alcohol that you do choose is zero or low sugar, is very important when addressing belly fat. So if reducing that visceral or belly fat is a big goal of yours, then really reducing alcohol preferably to no more than one to three drinks per week is a really, really important golden rule.”

Golden Rule 4: Reduce Stress

The fourth golden rule is stress reduction, as high cortisol has been linked to belly fat, “but it's important to know that we can have stressors in multiple different forms,” she says. “It's not just the typical type of emotional stress that most of us are familiar with, but it's also physical stress too. When we're looking to reduce stress levels, it's not really to eliminate it but to balance it because some level of stress is actually good for our body. We just don't want to overdo it. We want times where we get these little spikes of cortisol, but we also want it to naturally come down and have periods of rest and repair as well.”

Don’t Overdo It with Exercise

This is where having a balanced approach to exercise is key. “This is something I notice a lot with people who just really love to exercise, is that they can tend to overdo it. Maybe they're just not having a day off. They're working out every single day. They're running every single day. In order to actually see the benefits of exercise, especially when you're looking at it from strength training or running perspective, we need to have active rest days off where we're just walking and maybe stretching,” she says. She notes that running too much can elevate cortisol levels per science. “We need to make sure that we're actively adding in those active rest days for our body to rest and recover. So, not too much, not too little. We need to find something right in between.”

RELATED:This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

Golden Rule 5: Eat Protein, Fat, and Fiber

The fifth golden rule is to eat protein, fat, and fiber. “Sugar is a really important thing to reduce when we are focused on losing belly fat, especially visceral fat, which means that reducing the cravings for sugar is a really important step. Eating enough high-quality sources of protein, fat, and fiber helps you raise our satiety hormones, which shuts off cravings for sugar,” she says.

Stick to Quality Protein Sources

“Plus, when we eat enough protein, it helps our body to hold onto muscle during that weight loss process so that you don't get that slower metabolism as you're losing weight,” she says. Also, look for sources of fiber in whole foods. “Studies have found that diets that are low in fiber lead to a lot more visceral fat than those that are higher in fiber. There have also been studies showing that increased intake of quality protein helps lower belly fat as well, and quality is what really matters.” She notes that while peanut butter “technically has protein,” it's “a very poor quality source of protein,” she says. “Make sure that when you are eating protein, fat, and fiber to help achieve a belly fat loss goal, you are really focused on quality sources. 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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​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

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“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

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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
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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.

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

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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

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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

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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

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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

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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

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

8. Meat

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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

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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

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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

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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)

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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

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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)

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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

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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