She went on The Biggest Loser and started eating a low-carb, low-sugar PCOS diet and walking for weight loss, as well as incorporated strength training and HIIT, to reach a healthy weight. @stellaisstriving lost 243 pounds—more than 42 percent of her starting body weight—by overhauling her eating habits with the keto diet and focusing on fat loss (not just losing pounds). We’re here to show you that you can lose weight just by eating healthy, portioned meals and doing exercises that burn calories and tone your muscles. @vickinosecrets started eating a low-carb, high-protein diet and walking and doing YouTube workouts to lose weight and manage PCOS symptoms. @rose_vibes19 followed the keto diet and cut out sugar and alcohol for weight loss and lost over 60 pounds. @thisiswhitneyburk struggled with my weight my whole life until she started following a pescatarian diet and doing Beachbody workout programs and lost 66 pounds. After reaching a place of recovery for binge eating disorder, @debiluv4health has lost over 80 pounds since she started WW (formerly Weight Watchers) and regular gym workouts. @kcantrell has lost 111 pounds since she started her journey in January 2019, and she credits Beachbody and 2B Mindset nutrition for her weight loss. Nutritious meals are important to losing belly fat and keeping your body healthy. Processed carbs have had the fiber stripped away and can cause your blood sugar to spike. Try cutting back on how much alcohol you consume as part of your belly-fat-weight-loss plan. “Yes, those things go together, but you’re consuming extra calories and may not be paying attention to what or how much you’re eating.” Research shows that people who drink more than moderately may have more belly fat than social or casual drinkers. The good news is making changes to your activity levels, diet and lifestyle can be effective strategies for slimming that stomach.And while we’re on the topic of sugar, don’t forget what you drink.@so_damthicknbad cut out processed foods and did sprinting workouts and fitness boot camps to lose 85 pounds.A round midsection or “apple shape” can be a sign of visceral fat accumulation.She went down 100 pounds in a year without giving up her favorite food, pizza.That means my body was having to produce 10 times the amount of insulin, a hormone that signals your body to store fat, normally secreted by a healthy guy my age.@kaila_a_duncan struggled with her weight until she decided to get in shape for her wedding by meal prepping, doing Tone It Up! For an even greater fibre boost, I added a daily glass of Metamucil (the sugar-free version). “Eating more produce increases the amount of fibre in your diet, which helps keep you full,” says Valerie. This may be the ultimate diet cliche, but there’s no question it works. “This is the trigger that signals your body to release a flood of insulin,” says Valerie. Use these guidelines yourself and you, too, can lose 13kg in three months. “By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more.” If you need to lose 10 kg quickly, start by cutting 500 calories from your diet per day. By going keto, then switching to a less restrictive low-carb diet, and lifting weights, @_jerrseyyy lost 80 pounds in 10 months. @megans.mission tried Weight Watchers, followed by intuitive eating, and Orangetheory Fitness workouts to lose 100 pounds and keep it off. @dmarie_rochelle practiced portion control and did low-impact cardio, like walking and hiking, for weight loss after her C-section and lost 72 pounds. Replace sit-ups with aerobic exercise Hold the weight plate straight out in front of your chest with your palms facing each other. Grab a weight plate with both hands and sit on the floor with your knees bent and your feet flat. Pushing with your glutes and hamstrings, dig your heels down into the floor and lift your hips until your body forms a ramp that descends from your knees to your shoulders. Pause, then slowly return the weight to the floor and repeat with the other arm. Every other workout, reverse the order in which you do the exercises. And while we’re on the topic of sugar, don’t forget what you drink. Of course, those are sugar bombs and should be eaten sparingly. Dr. Creel recommends two to three strength-training exercise sessions per week. For best results, aim for 150 minutes per week of moderate-intensity cardio exercise. Getting your heart rate up can also help build stronger bones, manage your blood pressure and improve your balance, as well as other benefits. The good news is making changes to your activity levels, diet and lifestyle can be effective strategies for slimming that stomach. Our bodies use fat as energy and store any excess for future use. Visceral fat, which lies deeper inside our bodies and can accumulate around our vital organs, has been linked with increased risk of type-2 diabetes, heart disease and breast and colorectal cancers. Fat exits your body in your breath, pee and sweat Comments, questions and tips “It is common for people to turn to food for comfort or to distract themselves from stressful life circumstances.” “While cortisol levels play a role, the bigger issue can be that when we’re more stressed, we tend to be less mindful of our eating,” Dr. Creel shares. And there’s a strong link between an increase in cortisol and higher amounts of visceral fat. Studies show that keeping a food journal and logging your exercise can set you up for success in achieving your weight loss goals. And when it comes to belly fat and weight loss, sleep is supreme. But extra calories at the end of the day get stored as fat while you sleep and contribute to weight gain. @chip0ltay described herself as a closet eater before joining WW (formerly Weight Watchers). HIIT classes at the gym and tracking her calories in the MyFitnessPal app. Take them in as needed to stay focused, inspired, and invested in your journey toward achieving your own health goals. Our food team shares tips, techniques and their all-time favourite recipes in our lively weekly podcast. @kaila_a_duncan struggled with her weight until she decided to get in shape for her wedding by meal prepping, doing Tone It Up! After a back injury, @bl11hannah gained weight rapidly. And she's currently prepping for her second body building show. She kept consuming fewer calories and working out more consistently than she had in the past, too. "It was the simple science of tracking calories in vs. out, mixed with self-discipline and self belief," she says. Strength training is an important component of losing belly fat.It’s designed to speed your results and improve your fitness, while protecting your hard-earned muscle – all in just three days a week.“It is common for people to turn to food for comfort or to distract themselves from stressful life circumstances.”In fact, a study of more than 2000 low-carb dieters found that, on average, the biggest losers were consuming four servings of nonstarchy vegetables a day.Sounded healthy to me, so I crunched on them hard during long days at work.Research shows that heavier men have higher cholesterol, triglycerides and blood pressure than their leaner counterparts.If you have any concerns about your general health, you should contact your local health care provider. Make healthy cooking easy and enjoy a year of Good Food All Access for just £44.99, plus receive a free stylish sauté pan (worth £59.99) (Thin on the outside, fat on the inside)Am I overweight? Getting the right amount of sleep is crucial for managing belly fat. The stress hormone cortisol increases belly fat storage, so moderating stress is key to successfully managing your waistline. Typically, fasters select an eating ‘window’, a time period of the day within which they eat all meals and snacks. This diabetes medication can treat obesity, but it’s not for people who just want to drop a few pounds “Small changes can lead to significant health benefits. But our genes, the environment and metabolic processes that defend our weight can create challenges. “We don’t know all the reasons why, but what it probably comes down to is awareness and being intentional about our health behaviors.” @rose_vibes19 followed the keto diet and cut out sugar and alcohol for weight loss and lost over 60 pounds.Researchers think these nutrients play an important role in how the body metabolises fat.“This is the trigger that signals your body to release a flood of insulin,” says Valerie.Instead of snacking, drink water to curb your hunger pangs throughout the day.@beginwithbri tried intermittent fasting and YouTube Workouts and lost 120 pounds during the pandemic.Logging your nutrition intake and your activities can help you create healthier habits that help you lose belly fat.@thisiswhitneyburk struggled with my weight my whole life until she started following a pescatarian diet and doing Beachbody workout programs and lost 66 pounds.By following a vegan diet and HIIT/circuit training, @iamrayysyymone has lost 100 pounds. Protein is also important to building lean muscle, which is important to losing weight, including belly fat. So, cutting out sugar (or at least cutting down) can go a long way toward losing belly fat. If you’re carrying extra pounds around your midsection, know that losing belly fat is more than about conforming to unattainable beauty standards. More important, the researchers found that to optimally preserve your muscle as you lose weight, you need to take in protein at each meal throughout the day. That means my body was having to produce 10 times the amount of insulin, a hormone that signals your body to store fat, normally secreted by a healthy guy my age. Add muscle And choosing the right carbs can help you lose belly fat and keep your body healthy. After gaining weight in high school, @hopebby_fit started a vegan diet and started lifting weights and doing cardio to lose 50 pounds. @so_damthicknbad cut out processed foods and did sprinting workouts and fitness boot camps to lose 85 pounds. @sim_on_ww used WW and walking for weight loss 5 days and lost 123 pounds in 18 months. @kayfit_rusiecki stopped drinking and started keeping a food journal to develop a better relationship with food, lifted weights, and lost 70 pounds. Ask your doctor for a complete blood profile; fear is a great motivator. Research shows that heavier men have higher cholesterol, triglycerides and blood pressure than their leaner counterparts. When I showed up at his office, Berkowitz first analysed a blood test I’d had done in preparation for our meeting. That day arrived when I met with Dr Keith Berkowitz, medical director of the New York-based Centre for Balanced Health. Once you’ve reached your goals, don’t give up – continued exercise will help you maintain a slimmer stomach.In total, with the help of calorie counting, she lost 64 pounds.She learned how to count her macros after finding the keto diet and has lost 102 pounds in the process.@sim_on_ww used WW and walking for weight loss 5 days and lost 123 pounds in 18 months.“By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more.”@vickinosecrets started eating a low-carb, high-protein diet and walking and doing YouTube workouts to lose weight and manage PCOS symptoms.After all, alcohol has negative effects across your body that go far beyond its role in belly fat.It was WW that got @sweet_pea_leigh to a place of kicking her food addiction, which had been causing her to keep gaining weight as well as numerous body aches and pains. She helped me create an eating plan that was user-friendly and required no kilojoule counting. While Keith Berkowitz served as general manager of my diet, his wife, Valerie, a dietitian and director of nutrition at the Centre for Balanced Health, took the job of head coach. The upshot is that this plan limited my carbs to those found in vegetables and fruit, which was a drastic change from my regular, carbohydrate-laden diet. Much to my horror, Berkowitz recommended a “controlled-carbohydrate diet”. Realizing the power of a nutritious home-cooked meal turned @_iwokeupinbeastmode;s nutrition around, helping her to lose a total of 130 pounds. @hannah_day28's big turnaround came from BeachBody toning workouts. It was a combination of keto and intermittent fasting that helped @gritandgrace__ lose more than 50 pounds and her status as prediabetic. She dropped more than 100 pounds—then gained back about 15 of those pounds to feel her healthiest, she previously told Women's Health. @cake_2_5k used WW (formerly known as Weight Watchers) to help her lose 90 pounds after struggling with postpartum depression after she went through a devastating miscarriage. Plan meals ahead of time Planning ahead can make a big difference in your eating habits. Because they know nighttime is when they overconsume and engage in mindless eating.” “Some people will stop eating after 6 or 7 p.m. “Some people find it helpful to have a cutoff time for eating, especially at night,” Dr. Creel suggests. She also put on about 10 pounds of solid muscle in the process. @laurenlosing did VSG surgery in 2013 as a tool to change her lifestyle. She now belongs to two different gyms to stick with her love of weight lifting and doing circuits. She also began practicing clean eating and portion control. @shrinkingbyfaith committed to eating a plant-based keto diet and got into Peloton and Rebounder workouts to lose 60 pounds. @jocelynthrivingfit has lost 166 pounds naturally following a "calories in, calories out" style of dieting and regular exercise. Losing belly fat is possible through healthy eating habits and regular physical activity. Aerobic exercise burns calories and helps you reduce your total body fat, including belly fat. Down about 220 pounds, @losing_for_health started out doing keto, then continued to count her macros with a free online calculator. @keeshnicoletv lost 94 pounds after she started meal prepping and doing light workouts, which turned into a serious passion for running. @kickinitwithlauren lost almost half of her body weight (a total of 120 pounds) in about two years with the help of a vertical sleeve gastrectomy (VSG) surgery and a love of lifting weights. @just_you_weight lost 106 pounds in just over a year naturally by using MyFitnessPal to 50 percent fruits and veggies, 25 percent protein, and 25 percent whole grains. Strength training is an important component of losing belly fat. Dr. Creel shares 14 ways to lose belly fat and improve your overall well-being. The benefits of losing belly fat go far beyond fitting in your high school jeans. In 12 weeks, I lost 13kg and whittled 12.5 centimetres off my waist – just in time for our big day. To make the exercises more effective, try to perform them in short, intense bursts. Instead of snacking, drink water to curb your hunger pangs throughout the day. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Her transformation was mostly accomplished via healthier food swaps—she loves to make cleaner versions of favorite fast-food dishes, like a chipotle chicken avocado sandwich from Panera. She jumped on the WW (formerly Weight Watchers) bandwagon and later became an ambassador in the midst of her 120-pound weight loss, which she's maintained for almost two years. Starting with gastric-sleeve surgery, @gi_sciortino shed 120 pounds and kept it off with intense strength-training and HIIT workouts. She cut out some cruciferous veggies that bothered her, as well as beef and pork (but kept other types of lean meat) to reduce GI issues and lose 80 pounds. Researchers think these nutrients play an important role in how the body metabolises fat. Aim to include lean sources of protein in each meal and snack such as seafood, lean meats, eggs, dairy, beans and pulses. Research tells us that people who eat more protein have lower visceral fat levels. Alcohol can come with a boatload of empty calories. And if you think diet soda is the answer, you might reconsider. “For instance, you may eat three oranges for the same number of calories as a large glass of orange juice. “When we drink our calories, especially with soda or juice, we don’t feel as full or satisfied compared to chewing those calories,” Dr. Creel states. Struggling with symptoms of both PCOS and IBS, @get_moefit first cut carbs and started going beast mode in the gym, and then worked with a nutritionist to do an elimination diet. She also supplemented with a hot-yoga routine to help with her anxiety and started running and amping up her core workouts, too. @tashpointo's weight-loss journey started with VSG surgery. She went down 100 pounds in a year without giving up her favorite food, pizza. She lost 80 pounds in about a year, focusing on squats and deadlifts, which she says made her feel strong and powerful. Once you’ve reached your goals, don’t give up – continued exercise will help you maintain a slimmer stomach. Aim for at least 30 minutes of moderate-intensity activity most days of the week – this can be something as simple as brisk walking. You can't 'spot reduce' fat from the areas you're looking to slim down or tighten up. For tips from our Medical reviewer on how to track your weight loss, scroll down! Then, replace high-carb food items like bread with produce and lean proteins like fish, vegetables, and eggs. Claudia specializes in kidney transplants and counseling patients for weight loss. By using WW and the iTrackBites app and working out with an elliptical and Les Mills classes, @nomo.yoyo has been able to lose 80 pounds. Have Protein at Every Meal They also contain vitamins and minerals that your body needs. He also recommends adding protein when you’re munching between meals. Foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. What’s more, imbibing can lower your inhibitions and make it harder to resist less-than-nutritious food choices. UPF foods include confectionery, fried snacks, processed meats, cakes and biscuits.@dmarie_rochelle practiced portion control and did low-impact cardio, like walking and hiking, for weight loss after her C-section and lost 72 pounds.For tips from our Medical reviewer on how to track your weight loss, scroll down!Excess weight around your middle is a risk to your health, so try our top tips to burn belly fatShe stays active with Pilates, yoga, and at-home workouts.Finish off the flab with this full-body fat-burning routine from Michael Mejia, author of The Better Body Blueprint.“Yes, those things go together, but you’re consuming extra calories and may not be paying attention to what or how much you’re eating.” Instead, stay hydrated by drinking plenty of water and choosing hydrating foods like cucumbers, celery, watermelon and grapes. That leads to more weight loss in your belly and beyond. Strengthening your core with exercises like crunches and planks will do your body a world of good. Because the weight we carry in our abdomen can be a sign of health concerns that are more than skin deep. Too often, weight loss advice is focused on all the wrong things. “Don’t forget about the benefits of your new behaviors, even if you’re not seeing a lot of weight loss right away,” Dr. Creel encourages. “People who self-monitor their food and exercise tend to do better in reaching their goals,” Dr. Creel says. If you’re feeling stressed out, your body is likely releasing the stress hormone cortisol into your bloodstream. Eating before bed is one of those less-than-healthy habits that a lot of us fall into. However, a build up of fat, anywhere in the body, can lead to a number of serious health issues. The battle of the bulge is as old as time, as so many of us struggle with how to lose belly fat. Lowering your stress levels will also help you to lose belly fat. But kicking late-night snacking to the curb can be a helpful way to help lose belly fat. Complex carbs, on the other hand, can fuel your body with all-important fiber and without negative effects on your blood sugar. Originally through gastric bypass surgery, @kathleeng1112 shed 179 pounds, but she kept it up by eating tons of protein and few carbs. Meal prepping with lots of protein and few carbs was huge for her, too, in her journey to lose about 150 pounds. It was WW that got @sweet_pea_leigh to a place of kicking her food addiction, which had been causing her to keep gaining weight as well as numerous body aches and pains. @_jens_journey_ started out doing keto but didn't feel that it worked for her, so she stuck with intermittent fasting, a sugar-free diet, and keeping her carbs down. @regan_patterson lost 80 pounds by starting to count her macros and calories and getting back into strength training. Like most overweight men, I wasn’t proud of carrying around all that extra flab – especially since I’m an editor at Men’s Health. And, even better, my latest blood tests came back nearly normal. For the first time, being fat felt irresponsible. More disturbing, a blood test showed that I was on the verge of type 2 diabetes, despite having no obvious symptoms (other than a bulging belly). Cut back on added sugar For an even greater fibre boost, I added a daily glass of Metamucil (the sugar-free version).@cake_2_5k used WW (formerly known as Weight Watchers) to help her lose 90 pounds after struggling with postpartum depression after she went through a devastating miscarriage.(Both take only a few minutes to cook at night and taste great cold the following day.) I did slip up, though.Chances are, if you’re overweight, your blood test results may look similar.“Some people will stop eating after 6 or 7 p.m.Much to my horror, Berkowitz recommended a “controlled-carbohydrate diet”.Fat exits your body in your breath, pee and sweatYou should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. “Exercise may also have indirect positive benefits on weight, like better sleep and stress reduction.” “Aerobic exercise gives your metabolism a boost during and for a short time after exercise,” Dr. Creel explains. Subcutaneous fat lies just under your skin and is what you see in the mirror. A round midsection or “apple shape” can be a sign of visceral fat accumulation. Support your body with the balls of your feet and your hands, positioning the latter slightly wider than shoulder-width apart, palms flat on the floor. @wokeuplikedez dropped 150 pounds after having gastric-bypass surgery, and then continued the momentum with a high-protein diet. She continued to drop 150 pounds through the keto diet, and then a general low-carb eating plan. She started out tracking every macro, but after hitting her goal, she stopped counting calories and focused on just eating clean instead. @carlywontquit lost 108 pounds with a strict policy of no added sugar, even in her coffee. Finish off the flab with this full-body fat-burning routine from Michael Mejia, author of The Better Body Blueprint. “Besides nourishing your muscles, the added protein will help keep you from overeating,” says Valerie. And that simultaneously improves your health and speeds fat loss. If you have any concerns about your general health, you should contact your local health care provider. Smoking promotes the storage of fat around the abdomen, so a sure-fire win is to quit smoking. What works for you will be personal to you, so check out a variety of methods such as meditation, mindfulness, yoga and physical exercise. The key to success is to select a time period that suits your lifestyle, but avoid eating too late in the evening, because this can disrupt sleep. Research also shows a link between weight gain and ultra-processed foods (UPFs), so these foods should only be eaten occasionally. While cutting carbs might reduce overall weight, cutting fat is better for reducing belly fat, according to the study. Unfortunately, belly fat can't be torched in a matter of days, and solutions proclaiming success in a short period of time often don't lead to long-term success. Are you looking for the quickest way to lose belly fat? Perform the exercises as a circuit, completing one set of reps of each movement before resting for 60 seconds. It’s designed to speed your results and improve your fitness, while protecting your hard-earned muscle – all in just three days a week. On my 15th day on the program, I discovered Terra vegetable chips. (Both take only a few minutes to cook at night and taste great cold the following day.) I did slip up, though. Because fat alone doesn’t raise your insulin levels, it has little to do with making you fat, contrary to popular opinion, says Valerie. Pick the proper carbs Eliminate these foods and insulin levels stay near rock bottom. Because they all contain high amounts of glucose, they raise blood sugar quickly. Although healthy for men with normal insulin function, whole grains still raise insulin levels. Chances are, if you’re overweight, your blood test results may look similar. My triglycerides, a measure of the fat circulating in my bloodstream, were more than double what’s considered normal. Workouts, and indoor cycling, and lost 85 pounds. @beginwithbri tried intermittent fasting and YouTube Workouts and lost 120 pounds during the pandemic. In total, with the help of calorie counting, she lost 64 pounds. After dealing with postpartum anxiety, @getfitwithmeliss discovered Andy Frisella's 75 Hard mental toughness program and lost 20 pounds. Building Lean Muscle UPF foods include confectionery, fried snacks, processed meats, cakes and biscuits. Choosing a low-fat diet has been shown to be more useful than a low-carb diet when getting your waistline in order. Your diet in the weeks, days and hours ahead of your race can power you to the finish line Consuming all of your calories in an eight- to 12-hour timeframe may help you drop pounds Rapid weight loss from the medication may decrease your overall muscle mass @jasminelosingit lost over 120 pounds after doing Jillian Michaels workouts and starting the 21-Day Meal Plan. What's actually best for trimming stubborn belly fat is a combination of aerobic exercise and strength training as this will burn calories, increase muscle mass and speed up metabolism. The key is to lose weight healthily and sustainably, adapting your diet to make healthier choices, exercising more regularly, and adopting a healthier lifestyle in general. Excess weight around your middle is a risk to your health, so try our top tips to burn belly fat It can, but it isn’t sustainable, lacks nutritional balance and you’ll likely regain weight as soon as you start eating adult foods again “It’s not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that’s spread throughout the day,” Dr. Creel says. “If you’re eating foods that are more fibrous, you’re typically eating fewer processed foods in general,” Dr. Creel notes. After all, alcohol has negative effects across your body that go far beyond its role in belly fat. “Some people find it helpful to have a cutoff time for eating, especially at night,” Dr. Creel suggests.It's also useful for keeping your appetite in check and your gut in good health.More disturbing, a blood test showed that I was on the verge of type 2 diabetes, despite having no obvious symptoms (other than a bulging belly).Rapid weight loss from the medication may decrease your overall muscle mass“Eating more produce increases the amount of fibre in your diet, which helps keep you full,” says Valerie.@megans.mission tried Weight Watchers, followed by intuitive eating, and Orangetheory Fitness workouts to lose 100 pounds and keep it off.Nutritious meals are important to losing belly fat and keeping your body healthy. And visceral fat is the belly fat that matters most to your health. Sounded healthy to me, so I crunched on them hard during long days at work. In fact, a study of more than 2000 low-carb dieters found that, on average, the biggest losers were consuming four servings of nonstarchy vegetables a day. In fact, when University of Connecticut researchers analysed why low-carb dieters were so successful, they calculated that 70 per cent of their weight loss stemmed from low insulin levels. For the most part, these are foods that are made with sugar or are high in starch, such as bread, pasta, any other flour-based food, potatoes and rice. By following a vegan diet and HIIT/circuit training, @iamrayysyymone has lost 100 pounds. @jessmeetsthegym has lost over 130 pounds since July 2018 with consistent gym workouts and a new-found love for running. Soluble fibre, found in plant foods like flaxseeds and avocado, has been found to help reduce abdominal fat. “Switching from sugar-sweetened beverages to diet is a step in the right direction for most people with excess weight,” Dr. Creel says. Because high-calorie beverages can impact your sugar intake and settle around your middle as belly fat. But plenty of other foods contain high amounts of added sugars and may by flying under your radar. So, when you add strength training to your workout routine, you’re giving your body the benefit of burning more calories in between your workouts. By making sustainable lifestyle changes that you can actually stick with, you’ll have a much better chance of keeping the weight off once it’s gone! Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. @thepaleopharmacist transformed her body after going on the paleo diet and eventually the carnivore diet. After years of yo-yo dieting, @ketowithdanni weighed in at over 400 pounds. @alicutsmyhair has lost over 105 pounds by combining intermittent fasting and keto. @tay_getting_fit has lost 114 pounds naturally thanks to running and using the fitness app Shreddy. Together, these powerful women lost more than 4,000 pounds—and gained so much strength along the way—which you’ll see in these dramatic before-and-afters. Once she cut out sugar, her PCOS symptoms were more manageable, too. She stays active with Pilates, yoga, and at-home workouts. The Couch to 5K app was hugely transformative for @lizzy_rockz—soon after hopping on the app, she started triathlon training and subsequently ran four marathons. She lost 80 pounds with her new eating style and indoor cycling at CycleBar. @findingabs11 struggled with her weight her whole life until she started Weight Watchers (WW) and food tracking with iTrackBites, and began to understand portion sizes. Down 80 pounds from clean eating and at-home workouts, @beast_girl_22 toned up using BeachBody Body Beast. This pattern of eating may have other benefits such as improving hunger signalling and insulin sensitivity. Intermittent fasting involves cycling between periods of eating and fasting. It's also useful for keeping your appetite in check and your gut in good health. Opt for snacks that have protein, fiber and healthy fats to prevent cravings and keep you feeling full and satisfied Successful weight loss takes a long-term commitment — build a healthy lifestyle you can stick with Logging your nutrition intake and your activities can help you create healthier habits that help you lose belly fat. She learned how to count her macros after finding the keto diet and has lost 102 pounds in the process. @keto_allie has lost more than 100 pounds since 2017 after starting the keto diet and incorporating running into her fitness regime. @watchpeggyloseit has lost more than 150 pounds naturally in 13 months by getting in 5 a.m. Now a personal trainer, @jessmakesgains has lost over 150 pounds naturally by doing carb cycling and strength workouts. @laurieforpresident is down 200 pounds after weight loss surgery in 2018. In the beginning, @ashleys_officially_lost_it tried losing weight simply by counting calories, but she needed more accountability and support, she says. Counting calories with the My Fitness Pal app was a factor for @hayleysweightlossjourneyx to lose 70 pounds. She kept going with eating a high-protein diet, counting macros, and weight lifting. She started out with VSG surgery, but @cam_bree_uhhh kept off 148 pounds by eating a vegan diet. Being mindful of cutting back on the calories and sugar in your drinks can help you lose belly fat and save room for more nutrient-dense foods. @justdreampaige struggled with her weight for her whole life until she cut out junk food, starting following a Mediterranean diet, and began running and doing Zumba workouts and lost 105 pounds. @shiannesmithfit used Beachbody workouts and the portion control-focused eating plan and calorie counting to undo pregnancy weight gain and lost 100 pounds.