But all fat is treated equally when you take proven steps to burn it off. Where it is on your body can say a lot about how bad it may be for your health. “Strength and aerobic training, dietary choices, sleep, and stress management are all ways to keep weight off the belly,” Alexander says. “There is a change in body composition, where fat that was once stored in the hips starts storing around your belly,” Alexander says. But the high-protein subjects lost an average of 20 pounds--including twice as much abdominal fat as the low-protein group. The low-protein dieters lost an average of 11 pounds, which isn't bad. In this case, about 25 percent of calories. In fact, healthy lifestyle changes should be sustained for a long period to help you reach your goals and improve your health. Below, you can find an example of a 3-day cleanse diet to help you achieve a flat stomach. These foods include berries, citrus fruits, nuts, seeds, leafy greens, and cruciferous vegetables like broccoli. This is also a great habit to adopt after the 3-day cleanse – at least one vegan or vegetarian day per week is enough. Additionally, incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet can help balance the bacteria in your gut and reduce bloating. Including these healthy fats in your meals will not only help you achieve a flat stomach but also provide you with essential nutrients for overall health. Lean proteins are essential for building and repairing muscles, and they can also help you feel full for longer periods, preventing overeating. By incorporating these water-rich foods into your nutrient-rich diet, you will not only stay hydrated, but also reduce bloating and achieve a flatter stomach. Hydration has a significant impact on weight loss. Some macronutrient composition-based diets, such as the ketogenic diet or high-protein diet, could be considered in some cases, although the potential risks and long-term effectiveness remain unknown. In this review, we identified evidence-based dietary strategies for weight management based on these three components. Weight management depends upon complex factors such as amount of food eaten, type of food eaten, and timing of meals. Helping you burn more calories and better maintain your muscle mass. This means the energy deficit you used to get down to 15% body fat may no longer be enough to get you down to 12% body fat. If you’re having trouble losing weight, we suggest that you avoid sweeteners. These drinks hardly contain any sugar or digestible carbohydrates so they’re better than beer. Beer contains rapidly digested carbs that shut down fat burning. Mimicking Weight Loss Temporarily And the challenge makes you hold yourself accountable by having something to lose. We include a diet plan, a workout plan, and an accountability coach to guide you through the whole process. Which is the fat-storage hormone and you’re forcing it to increase glucagon to allow fat to be used for fuel. Luckily I have a calorie calculator linked up below in the description that can calculate exactly how much you would personally need. Incorporating these may help you lose weight more healthily and naturally. Eggs may also contribute to your weight loss journey It looks and tastes like rice but is rich in fibre and protein fills your stomach for a longer period and is low in calories Even a minor lack of sleep can contribute to a major gain in belly fat, so if you’re eager to keep your belly slim as you age, there’s no time like the present to get serious about your sleep. While fatty fish, like salmon and tuna, are among the easiest ways to load your diet with omega-3s, you can still enjoy similar effects if you’re a vegetarian; both walnuts and flaxseeds are packed with inflammation-fighting omega-3s, too. Researchers at the New York Academy of Sciences found that rats fed a diet high in omega-3 fatty acids reduced their visceral fat stores by 30% by the conclusion of the study when compared to those on a low-fat diet. Some variants of those genes would help send fat straight to your hips and thighs, creating a more pear-shaped physique. It can stimulate your appetite and make you crave sweet, fatty and salty foods. Another is that poor sleep activates a brain region that triggers food cravings and rewards eating junk food. And while their overall body fat percentage didn’t rise during sleep deprivation, they did have measurable increases in both subcutaneous and visceral belly fat. You can check the Nutrition Facts label on packaged foods to see how much fiber you’ll get per serving. So, of course, there will be some reduction normally in resting metabolic rate, but non-exercise activity thermogenesis is another really key thing that can change during a fat loss phase. And the reality is you don't need cardio in order to lose fat or to lose belly fat. Because I'm in the gym five days a week, my heart rate's elevated, and I'm burning calories. It is also good to know that if you aim to eat foods to reduce belly fat, you will also lose subcutaneous and visceral fat from your whole body. (7) So, although you can reduce belly fat without exercise, regular physical activity will speed up weight loss and benefit your heart health. What are the best kinds of weight-loss foods to add to your diet if you want to reduce belly fat? Well, if your goal is to lose weight, we suggest following all the tips above, including eating a low-carb or higher satiety diet. Also, clinical experience suggests that some people feel the urge to overeat calories during their eating window when they first try intermittent fasting. Although the total weight loss was similar, those who took the vitamin D supplement decreased their body fat by 2.7 kg (6 pounds), on average. Nuts, the second food to watch, contain a fair amount of carbohydrate in addition to a significant amount of calories from fat, and it’s very easy to unwittingly scarf down large quantities.59 That’s why nuts are a low satiety per calorie food. Our body knows what foods are higher in energy density, and we will crave those more.Beans and legumes are excellent sources of plant-based protein and fiber, which help reduce belly fat by keeping you full and stabilizing blood sugar levels.It takes hard work and discipline to stick to a balanced diet and regular exercise regimen to achieve a flat stomach.It contains antioxidants and is a source of satiating fat.There are a few key things to consider when deciding on meals that fit your weight loss goals.Only, you'll get access to much more guidance than this - including a software that automates the whole process of tracking your calorie intake for you. Are Potatoes Good For Weight Loss? What To Know 2026 We took this tip from our guide on how to change your eating habits, and this is still appropriate and beneficial. It’s not that necessary but may be helpful if you are at the beginning of your weight-loss journey. However, people living in warm places or those who exercise a lot may need to drink more to stay hydrated. Plus, this tasty snack twist provides some gut-boosting probiotics thanks to yogurt (secret ingredient!) and heart-healthy omega-3s from the salmon.” Shrimp is rich in antioxidants that help protect cells against damage (like sun damage) and the mineral selenium, which helps support a healthy immune system.” If you’re looking for immediate results, the best thing to do is enjoy foods that are already “digested,” which means they’ve been packed puréed in some way. In Greece, yogurt is often eaten for breakfast, so a small bowl is enough to support your gut health. “First, get the plain yogurt, not the ones laced with added sugars or flavoring that can take down your health. However, you need to be wary of sugar content in commercial varieties. You should aim to have at least five servings of these per day and include them in every meal or snack. It may be hard to resist your favorite snacks and beverages initially, but if you can manage it for three days, you might not feel as if you need them as often later on. Do you wonder why this weight loss tip doesn’t show up until number 15 on the list? This may be one of the mechanisms that enhances weight loss.67 Intermittent fasting is about eating all that your body needs, while still allowing it to sometimes briefly rest from constant feeding. Whole plant foods are the star of the plate. In other words, meat, fish, eggs and dairy are all allowed on a plant-based diet, but they’re meant to play a supporting role. Additionally, both groups lost about 11 pounds, but the MIND diet group showed greater improvements in their diet quality score. My first three days on the program actually went pretty smoothly. I think steps and some basic weight training and then just do your best not to sloth around too much. "So your weight training should probably be something that lasts no longer than 20, 30 minutes, ideally. I still need to provide my body with a reason for them to keep my muscles rather than burn them off for energy. This is your no-nonsense guide to getting rid of stubborn belly fat. Each sugar and sweetener has its own use and effects on the body “Intermittent fasting has been shown to help reduce belly fat,” she says. And, you've already read about the calorie arithmetic regarding soda from above. Your pizza, wings, beer and football-on-the-couch-all-day friends are fun for somethings, but not everything. Some days can be discouraging, and it's helpful too look back on how far you've come. Taking photos can be a great way to inspire yourself along your journey. Examples of nutrient-dense foods include fresh fruits, vegetables, lean meats, nuts, seeds, and whole grains. Nutrient-dense foods, or foods that provide plenty of vitamins and minerals, are a necessity for physically active people. Avoid fried foods and other fatty snacks such as fries and potato chips, which are often loaded with trans fat. This diet is perfect for the person who plans meals around the food groups and doesn’t want to track calories. Studies show the Mediterranean diet reduces the risk of heart attack and stroke and helps with weight loss, too. Based on typical eating habits from the Mediterranean area, this plan is heavy on plant-based foods. There’s no one right answer when it comes to a diet for weight loss, says registered dietitian Natalie Romito, RD, LD. You want to lose a few pounds — and this time, you’re determined to make your healthy habits last and lose weight for good. While research has found intermittent fasting to be helpful regarding weight loss, it is still unclear whether it is more or less effective than eating fewer calories or eating specific types of foods. She notes that the diet is effective for not only brain health but weight loss as well because “nutrient-dense and fiber-rich foods help promote satiety and healthy weight.” Data indicate a link between following this diet and a reduced risk of obesity. According to the Blood Type Diet, eating certain foods based on your blood type can help you be healthier and even lose weight. Similarly, low-fat diets may help you lose weight, but at the cost of avoiding the important, healthy fats contained in many foods. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Sugary foods often have a lot of calories but few nutrients. Despite the desire for fast weight loss, fad diets and plans that promise quick results aren't the answer. To support a healthy gut and aid weight loss, probiotics and high protein-rich Greek yoghurt come in handy On such a diet, you might eat as little as 800 calories a day, from meal replacement shakes, bars, or other products, and lose 3 to 5 pounds a week. Research shows poor sleep can lead you to snack more on foods high in fat and carbohydrates and to eat more calories overall. Luckily, my Built With Science protein contains a whopping 29 grams of protein per scoop with only 130 calories. DEXA scans are pretty good at measuring overall body fat, which for me came out a little higher than I’d like at 15.6%, but they have major limitations when it comes to measuring belly fat. Before I attempt to lose that belly fat, though, I need to know where I currently stand. The Dietary Approaches to Stop Hypertension (DASH) diet was originally developed to lower blood pressure without medication, but it is now considered one of the healthiest eating patterns.80 The DASH plan includes many vegetables, fruits, and grains with an emphasis on whole grains. Dietary guidelines recommend vegetarian-patterned diets.78 A systemic review suggested that vegetarian diets reduce mean body weight, but the studies are few and of variable quality.79 Since fish and seafood are excluded, this diet is low in omega-3 fats. High-protein diets may be effective in weight loss maintenance, and the Mediterranean diet not only helps with weight loss maintenance, but also aids in improving cardiovascular risk factors, cognitive functions, and mood. Low-fat and low-carbohydrate diets are good options for initial weight loss; in some cases, a ketogenic diet could be a viable alternative. In one study, ketogenic diet showed mixed effects on LDL-C level and was not superior to other dietary interventions for weight loss.37 Ketogenic diet can suppress hunger during calorie restriction and may have some therapeutic effects on T2DM, polycystic ovary syndrome, and cardiovascular and neurological diseases. Low-carbohydrate (low-carb) diets have been widely used not only for weight reduction, but also to manage T2DM; many randomized controlled trials have been conducted.32,33 A low-carb diet is defined as a carbohydrate intake below the lower boundary of the macronutrient distribution range for healthy adults (45%–65% of total daily energy)34 and encompasses a range of carbohydrate intake from 50–130 g/day or 10%–45% total energy from carbohydrates.35,36 With carbohydrate intake 37 Doing compound exercises, which use lots of different muscles, can also help you burn calories and build muscle at the same time. The more muscle you have, the more calories your body naturally burns, even when you’re not exercising. Moderate intensity activities that leave you a little out of breath, but still able to speak in full sentences, can burn calories too. Have diets failed you in the past? This Special Health Report, Lose Weight and Keep It Off, offers a range of solutions that have worked for many people and can be tailored to your needs. Rowing is a low-impact exercise that is gentle on the joints while delivering a powerful cardiovascular workout. Moreover, Zumba’s dynamic movements engage the entire body, including the abdominal muscles, helping to tone and tighten the midsection. Moreover, cycling is gentle on the joints, making it an ideal choice for individuals with joint concerns or those seeking a low-impact exercise option. Now again, since they ate more calories, we would expect a little bit of a gained body fat, but not nearly to the extent that we saw as it was localized to the belly region, to the abdominal region. So, first of all, if you're lifting during this fat loss phase, there's a very high likelihood that you are going to reduce the amount of muscle loss that occurs during that weight loss. But the right type of exercise can also help you avoid regaining belly fat as soon as your diet is over. Because as Layne mentioned earlier, exercise can burn off that dangerous visceral fat deep in your belly even if you don’t lose any weight. It was a hypercaloric experiment, where the subjects were eating more calories than they were burning. Are Highly Processed Food Harmful for Reducing Belly Fat? How quickly you can lose belly fat depends on how quickly you can lose fat all over your body. "Realize that it's ok to feel a little hungry throughout the day. If you're ravenous, then you're eating too little. Once you've achieved a deficit where you are moderately hungry (occasionally), then you can add in some exercise that is appealing to you. Ideally, this would be a mix of resistance training and cardio, but it doesn't have to be this. If you prefer a dance class, cycling, or rock climbing, any of those activities will burn a little extra energy, allowing you to stay in a caloric deficit. Losing weight and having a flat stomach is a goal many people work towards, but getting rid of that stubborn belly fat can oftentimes be challenging. Apples are rich in fiber and low in calories, making them great for keeping hunger at bay. In an animal study, rats were fed a high-fat diet and blueberries. Anthocyanins may promote fat loss, including stomach fat loss. In other words, you are going to feel FULL after eating edamame. One serving of edamame has a whopping 9 grams of fiber and 11 grams of protein. When it comes to losing weight and keeping it off, the most important part of any eating plan is whether or not you can stick with it for the long haul. If you are looking for a structured but flexible plan that encourages healthy choices and steady progress, the Nordic diet might be the right option for you. It shares some similarities with the Mediterranean diet but is based on traditional foods from Nordic countries like Denmark, Sweden, and Finland. It also helps with weight management in the long term because it teaches you how to listen to your body’s hunger cues and create meals that are filling but not excessive. When you plan your meals beforehand, you are more likely to make healthier choices, keep your portions in check, and avoid any last-minute decisions that can lead to overeating. How to lose lower belly fat The Mayo Clinic Diet is meant to be positive, practical, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term. By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life. The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase. Most people can begin with five- or 10-minute activity sessions and increase the time gradually. A monthly update filled with nutrition news and tips from Harvard experts—all designed to help you eat healthier.Sign up Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Some negative side effects of a long-term ketogenic diet have been suggested, including increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Following a very high-fat diet may be challenging to maintain. In addition, though extensive research exists on the use of the ketogenic diet for other medical conditions, only studies that examined ketogenic diets specific to obesity or overweight were included in this list. Whether you’re drawn to plant-based eating, structured menus, or something in between, there’s likely an approach that aligns with your goals and preferences. But it’s important to approach it with a focus on health, balance, and sustainability. "Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake," Dr. Hu says. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. Stanford Medicine is an integrated academic health system comprising the Stanford School of Medicine and adult and pediatric health care delivery systems. But moving on the second-best diet approach to lowering insulin is the ketogenic diet. And this makes perfect sense because even protein can be converted into glucose and can spike your insulin. And these 3 diets that I’m about to go over do exactly that in the most effective way. Glucagon also signals the fat cells to release free fatty acids in a process known as lipolysis. Managing chronic stress and getting adequate sleep are two lifestyle interventions that may improve belly-fat loss. Again, the evidence isn’t strong enough to recommend vinegar specifically for belly-fat loss. Aerobic training alone may also be effective for visceral fat loss, but the key seems to be the intensity. But studies show that sit-ups alone are not effective at reducing belly fat.34 Some may also find it challenging to meet the need for adequate protein on a vegan diet. This alternative can satisfy your cravings and provide your body with much-needed nutrients to help aid with your goals. Rather than reaching for something with little nutritional value, consider healthier options. There is a strong positive correlation between high sugar consumption and obesity prevalence. Another brilliant core exercise that’ll raise your heart rate and work your shoulders, hamstrings, and quads are mountain climbers. One study found that walking on an incline of 16-18% and a speed of 3mph burns 70% more fat than running on a flat surface. Walking at an incline burns more fat that walking on the flat, as you’re working harder. For example, five servings of fruit per day can be equivalent to the amount of sugar in 16 ounces (500 ml) of soda – 52 grams of sugar! The soluble fiber in fruit can help with short-term satiety; it also reacts with water in your gut to form a thick gel that helps delay and reduce the amount of sugar absorbed from that fruit. This piece of advice is controversial, as fruit has an almost magical health aura today. Clinical experience suggests that someone may do great at first with a ketogenic diet, but then may continue long-term success with a moderate carb higher satiety diet. Since kefir is fermented, it's a rich source of probiotics, which help regulate a healthy gut—it also contains other important nutrients such as protein. Just ½ cup of uncooked oats has at least 4 grams of fiber and only 150 calories — and it expands when cooked to yield 1 cup. The benefits don't stop with purée; with about 7 grams of protein per snack-size serving, pepitas (a.k.a. pumpkin seeds) are a great addition to most diets. A 2018 study delivered some surprising results regarding the relationship between light rays and weight loss. A University of Illinois review found that those who followed intermittent or alternate-day fasting experienced a 4-7% decrease in belly fat within a 6-24 week period. "However, this can only work alongside a healthy diet, so adding apple cider vinegar into your diet alone is unlikely to have much impact." "It's thought to promote feelings of fullness, reduce blood sugar, and lower insulin levels in the body," explains Mina. Coconut Oil Is a Belly Fat Burner Crackers and potato chips made the cut as foods to avoid due to their highly processed nature. These fried potatoes, along with potato chips also contain acrylamide, a compound that forms naturally from chemical reactions to starches in certain foods during cooking. This combination is a deadly one for those looking to cut down on their belly fat. This increases butyrate production, which in turn triggers fat oxidation (127). In animal studies, kimchi helped reduce low-density lipoprotein and triglyceride levels (123). It is a fermented food made from radish, scallions, cabbage, red pepper, ginger, and other nutritious ingredients. I recommend aiming for “good” but it’s not always realistic. You can do this with a DEXA scan, hydrostatic weights, plethysmography scales and others. Thus weight or BMI are imperfect ways to measure your progress. Forget the clock and listen to your body instead. Hunger will only slowly return and you should have plenty of time to prepare food or grab a snack. Because of this, an effective approach is to keep your protein intake high as is but lower your daily fat intake to the lower end of what’s recommended for general health. Second, this belly fat diet stage is when you’ll want to start addressing your carb and fat intake. So even if just temporarily, measure out your food to see how many calories you’re actually consuming and ensure you’re in an energy deficit. Plus, the quinoa is easy to prepare in advance and it lasts for a few days in the fridge. It will become a favorite go-to meal for busy days as you can easily put this together in advance and there is minimal cooking time. Press just over half of the oat mixture into the base of the dish, ensuring it’s evenly spread. Preheat the oven to 170°C/330°F (fan) or air fryer to 160°C/320°F. Such exercise increases levels of the hormone testosterone (primarily in men) as well as growth hormone.73 Not only do greater levels of these hormones increase your muscle mass, but they also decrease your visceral fat (belly fat) in the long term. Also, glycogen stores in the liver should be lower while eating low carb, meaning that fasting may flip the metabolic switch to fat burning mode earlier than if not on a carb-restricted diet. Nutrient-dense, whole food is certainly the foundation of weight loss. But an adequate amount of vitamin D can be difficult to ingest via food, especially for those who are vegetarian or don’t eat fatty fish (the main dietary source of vitamin D) on a regular basis. The high calorie load delivered by handfuls of nuts can thwart weight loss. Some examples of HIIT include bodyweight exercises like jumping jacks, pushups, squats jumps, and high knees. These types of short and quick bursts of cardio are what you may need to lose belly fat. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat. Additionally, participants noted less stress eating, fewer cravings, and a shift toward healthier, more mindful eating. In fact, a 2016 study reported that those who practiced yoga noticed physical changes that supported weight loss like increased muscle tone and improved metabolism. A reasonable goal is to lose weight at a rate of around 0.5-1% of your body weight per week.When deciding whether to feed wet or dry cat food, consider your cat’s specific needs, preferences, and your budget.We get it, burpees may be tough (just notice your rapid breathing as you’re doing them), but they really do help build muscle.So how exactly do you optimize each of these factors for fat loss?The individuals who had water before meals ate less food than those who didn’t take water.Most available drugs result in modest weight loss (about 5% of body weight on average), sometimes at the expense of bothersome side effects.According to 2015 research published in The American Journal of Clinical Nutrition, following a high-protein diet is an excellent way to lose weight—including in your belly.However, one recent study compared the impact of intermittent fasting vs. calorie restriction on weight loss, with both groups getting support and exercise recommendations. To get healthier and lose the dangerous belly fat, you'll need to change your diet, exercise routine, and lifestyle over a longer period of time. Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. The program recommends getting at least 30 minutes of physical activity every day and even more exercise for further health benefits and weight loss. Even though the breakfast calorie count was similar, the women eating eggs consumed fewer calories throughout the day and, therefore, lost more weight. If you want to include in your diet foods that make you lose weight, then you should regularly eat portions of salmon, mackerel, tuna, or sardines. Doctors say that some of the best types of whole-grain foods to lose belly fat are oatmeal, whole wheat, brown rice, buckwheat, and quinoa. One of the best kinds of fat burning foods to include in a weight-loss diet are those that contain whole grains. Consumption of high-protein foods such as eggs, Greek yogurt, beans, chicken breast, tuna, quinoa, and salmon can aid your belly fat-loss efforts and help you avoid further accumulation of abdominal fat. In this section, we outline 10 effective ways to lose belly fat, categorized by diet, exercise, and lifestyle modifications, to help you achieve a healthier and leaner midsection. You cannot specifically lose lower belly fat; with weight loss, you will also lose lower belly fat. These techniques are not gimmicks but legitimate options for those seeking targeted fat loss. In the relentless pursuit of losing belly fat, science has paved the way for advanced technologies and innovative methods. By pausing and being mindful of their feelings and cravings, people can make more intentional choices about whether to eat and what to eat. However, to lose weight, including getting rid of belly fat, you should burn more calories daily than you take in. “Although the concept of mindful eating is not a weight loss diet, mindless eating is the most common cause of over-eating and weight gain. “Anyone can follow a diet and lose weight, but those who are successful at keeping it off understand the necessary shift in overall mentality and psychology when it comes to eating and exercise.” The Noom app offers an alternative approach to dieting that addresses and tackles common psychological barriers to weight loss such as emotional eating, mindless eating, and other common overeating causes. This is what I previously discussed, and currently my main focus is to intake roughly 2,300 calories and around 165g of protein a day. When protein intake is equated, both low-fat and low-carb diets are equally as effective for fat loss. We’re constantly overwhelmed with new "fat burning diets" that are supposedly the new best diet to lose weight. Incorporate foods rich in essential nutrients, vitamins, and minerals, such as To control appetite and improve digestion, oats are a great choice; they are rich in proteins and soluble fibre What's the fastest way to lose drastic weight? “Managing stress is paramount to managing body fat and belly fat,” explains Puttuck. Using a food diary and measuring foods can be a great strategy to ensure your portions are correct for you and your caloric goals.” “The primary cause of weight/body fat gain is excessive caloric intake,” explains Lacy Puttuck, MS, RDN, CISSN, CSCS, from Top Nutrition Coaching. Avoid trans fats, which can be found in fried foods (such as French fries), snack foods (like chips), and processed items (such as margarine) at all costs. They are unregulated interchangeable terms invented by food manufacturers as a marketing strategy, appearing on some food labels to claim that the product contains less “usable” carbohydrate than is listed. “Net carbs” and “impact carbs” are familiar phrases in ketogenic diets as well as diabetic diets. Depending on your source of information, ketogenic food lists may vary and even conflict. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. When ketone bodies accumulate in the blood, this is called ketosis. Too much cortisol can increase hunger, bringing subsequent weight gain, especially around the midsection.95The most common causes of elevated cortisol are chronic stress and lack of sleep (see tip #11), or cortisone medication (tip #10). This can mean weight gain and menstrual disorders (very common), infertility, acne, and male pattern hair growth (such as facial hair). Here’s a complete package85 with everything you need to check your blood ketone levels. However, while Greek yogurt is one of the best foods to eat for a flat belly, make sure to check the ingredient list—specifically for any added sugars and chemicals. “To reduce bloating and belly fat, choose these foods whole grains, beans, and gas-producing veggies in moderation,” says Jaramillo. “Fiber is an often overlooked but vital nutrient for gut health, weight management, lowering cholesterol, and regulating blood sugar levels,” says Ackermann. Some people may shy away from nuts as they are high in calories and fat. Below, you’ll find the best 32 foods that could help you burn belly fat fast. This is a fact that many people who are looking to lose belly fat fast must contend with. Cleanses are not an ideal crash diet to drop fat, but rather a great way to introduce you to a healthier lifestyle. THERE ARE A few ways to measure your visceral fat. Visceral fat is abdominal fat that is located inside the abdominal cavity, as opposed to subcutaneous fat, which is the fat just below your skin, explains Meghan Garcia-Webb, M.D., who specializes in obesity medicine. Belly fat, technically known as visceral fat, is “concerning,” says Yoshua Quinones, M.D., an internist at Medical Offices of Manhattan and a contributor to LabFinder. Kristin Kirkpatrick, MS, RDN, former lead dietitian at Cleveland Clinic and founder and president of KAK Consulting, LLC., is an award-winning dietitian, best-selling author and nationally recognized speaker and writer. This dietary modification has also made a difference in the menopausal patients I've counseled. “From a health standpoint, belly fat is something to keep an eye on but there are other factors that contribute to overall health,” Cording says.BetterMe is your fast-track ticket to a long-lasting weight loss!Also, eat gut-friendly foods and plenty of healthy fats.Your pizza, wings, beer and football-on-the-couch-all-day friends are fun for somethings, but not everything.Higher levels of omega-3 fatty acids in the blood might protect against obesity, especially in an energy-restricted diet or with exercise. Other researchers have found that the average person in the U.S. only consumes half of their recommended amount of dietary fiber. This is because it is impossible to target just one area of your body to burn fat. Doctors from the Mayo Clinic explain that metabolism is the process by which your body converts food into energy. Patients who reduced their accumulation of belly fat also lowered their risk of cardiovascular disease. In my experience, my clients who keep food diaries lose weight just by seeing what, when, and how much they’re really eating in a day. All you have to do is eat the right foods (cutting calories in the process), amp up your exercise routine, and make a few lifestyle changes for the next 2 weeks. While it’s impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over. “You want to learn how to add in carbohydrates in a healthy way so that you maintain the weight loss or continue to lose weight,” says Barrett. You want to lose a few pounds — and this time, you’re determined to make your healthy habits last and lose weight for good.Just as there are foods to avoid when trying to slim down our midsection, there are foods that can help to prevent the accumulation of belly fat.Many studies have emphasized the importance of tracking your diet – whether it is through an app or a food diary.Ahead, our experts guide us through the process and break down some of the best weight loss diets.If you are going to do keto, Smolen advises doing it under the guidance of a medical team or registered dietitian so that you can ensure you’re building a nutritious diet, following keto correctly, and monitoring your health.These nutritious fatty acids can contribute to a healthy heart as well as benefit cholesterol, triglycerides, inflammation and even blood clotting.A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau.“Almonds are high in good fats and are jam-packed with protein and fiber, so they keep you full and satisfied and can prevent you from overeating,” says Shanon Henry, RD with EZCare Clinic. Researchers found that reducing animal-based foods, whether unprocessed, minimally processed, or highly processed, was strongly linked to weight loss. Yet, even if you are leaning on these more processed vegan-friendly foods, you may still achieve weight loss. “However, many people tend to overeat on carbohydrates and have inadequate amounts of even protein distribution throughout the day” when adhering to a vegan diet, Castro says. “Your food will be categorized by how nutrient-dense they are,” while the lowest-density foods allow for unlimited portions (or volume), and foods more dense in calories are meant to be eaten occasionally. A nutrient-rich plant-based plan can also help reduce food cravings and improve satiety (34). Meat would be humanely raised, such as grass-fed beef or free-range poultry. However, mercury poses the greatest risk to children, pregnant women, and breastfeeding mothers (30). The Dietary Guidelines for Americans recommend consuming 8 ounces or more of seafood per week (29). Water is a non-caloric drink that helps suppress hunger, helping you to stop eating. Drinking water helps in a variety of ways in your overall fat-loss plan, which could result in a slimmer waist. Many of my patients who reduced their salt intake not only saw a decrease in bloating but also a significant reduction in belly fat. Higher salt intake is linked to higher body fat, particularly fat accumulation around the belly. “Yogurt, kefir, and sauerkraut are rich in probiotics, which help in maintaining a healthy gut. “Avocados are rich in monounsaturated fats, fiber, and potassium, all of which target visceral fat, linked to diabetes and heart disease,” Nanavati says. However, it’s important to note that it’s easy to go overboard with these calorie-dense snacks. “This steadier blood sugar helps control appetite and delays hunger cues.” “Whole grains, such as quinoa, brown rice, and oats, have a low glycemic index, which means they don’t spike your blood sugar as much as refined grains,” White explains. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health. Working out is not an invitation to eat larger portion sizes, but physical activity, including dancing, walking your dog, and everyday activities can help you look and feel your best. That’s a recipe for disaster when you’re trying to lose weight. Rather than depriving yourself of the nutrients and energy your body gets through food, make subtle, realistic changes that you can keep forever. They have difficulty digesting milk sugar (lactose) and may develop bloating after they consume dairy products such as ice cream, milk, or cheese. Many people who experience frequent bloating are lactose intolerant. While it is not harmful to your health, bloating can be uncomfortable. One way we swallow air is when we eat or drink too quickly and don’t chew properly. And it’s where a lot of us turn when we have a rough day. But very few people eat just for that reason. So ask your family and friends to support your efforts to lose weight. Many apps can help you track your eating. For example, taking 10,000 steps a data can burn well over 500 calories, which equates to roughly 1 lb of fat loss per week. Reducing calories is the primary way to kickstart fat loss. These easy food swaps can significantly drop your calorie intake to kickstart fat loss. Enjoy protein from the chicken and for added fiber, use a whole-wheat bun!Keep in mind, though, that “healthy” looks different for everyone.That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace.One Annals of Internal Medicine study showed that women who solely increased their fibre intake experienced successful weight loss.Practicing yoga gives you more than just an excuse to wear stretchy pants all day — it’s also a great way for older individuals to shed that belly for good.If you sleep too little or have poor-quality sleep, you may find weight loss a bigger struggle.They aren't meant to prevent, treat or cure medical conditions. Each day features a balance of whole grains, lean protein, healthy fats, and fiber-rich vegetables to keep you satisfied and energized. The Atkins diet, which has helped millions of people lose weight, recommends eating two cups of leafy green vegetables and one cup of other low-carb vegetables every day. Therefore, for fast weight loss that’s also healthy and sustainable, aim to lose fat without losing muscle. When it comes to fast weight loss, it’s important to take a healthy approach — one that promotes loss of fat, retention of muscle, and increases your likelihood of keeping the weight off. Some people prefer to follow a specific diet plan when launching, or relaunching, their weight loss journey. Healthy weight involves a lifestyle with healthy eating patterns, regular physical activity and stress management. The ripple effects of even modest weight loss include improvements in blood pressure, blood cholesterol and blood sugars, according to the Centers for Disease Control and Prevention. Extra virgin olive oil is also high in oleocanthal—a key fat-burning compound (74). It also promotes cardiovascular health and better immunity (72, 73). Daily yogurt is correlated with satiating and may help with weight control (71). The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. For men, the best approach is to combine cardio exercise with progressive weight training, and by this, we mean aim to lift heavier weights, get stronger. Also, care must be taken to ensure that you maintain good nutrition to avoid under-eating and malnutrition. You need to aim to get fit to lose weight, not just get strong abdominal muscles! Contrary to popular belief, crunches, sit-ups, ab rollers and other core exercises will do little to “burn off” your fat. Exercising once a week is rarely enough to maintain a lean body, let alone shed a load of weight. Before beginning your journey, it’s important to take note of what exactly you’re aiming for. But even losing a small amount is still progress, so these tips are still worth consideration and can contribute to healthier habits in the long run. We all have our variables in our everyday life that will add to the stress we deal with. Dietary Guidelines for Americans counts black beans as both a vegetable and a protein! They add great vibrant color to smoothies and a refreshing bite in muffins too. Kefir can be enjoyed straight from the bottle, added to smoothies and used in overnight oats or chia pudding (choose the plain varieties with no added sugar). Chickpeas can be easily incorporated into soups, stews, salads and side dishes, and when you roast them with spices, they are an addictive snack to eat in front of the TV. “At the end of the day, it comes to down to these common sense, unsurprising nutrition rules that we know.”This meal provides heart-healthy omega-3s, fiber, and a touch of spice to end your day on a high note.Sip on green tea throughout the day if you need caffeine.Liquid or juice diets had their moment, with the purported benefits of weight loss and detoxing.Consequently, cutting back on high fat dairy products may help accelerate weight loss.Portion control is the one food-related habit that I wish got more traction.Another serving of this vibrant smoothie is the perfect way to kickstart your day with energy and nutrients."I vividly remember right around day three, spinach was starting to taste sweet to me. “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. A healthier life starts now with your free trial! How to boost fat loss Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. Apart from trying to catch your breath, you’ll also notice your heart pumping. We get it, burpees may be tough (just notice your rapid breathing as you’re doing them), but they really do help build muscle. These fruits not only provide a good amount of fiber but also contain vitamins and antioxidants that are beneficial for your overall health. Another excellent choice is cucumber, which has a high water content and is low in calories. One of the best ways to hydrate is by consuming foods like watermelon, which is about 92% water. "You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories… We're not certain of the mechanism, but mild dehydration decreases lipolysis, which may be due to hormonal changes." But since you want you do want to space out your protein intake, having another meal at least within a few hours after your workout would be recommended. Consuming a meal immediately post-workout doesn’t seem to be very important if you’ve had a pre-workout meal with sufficient protein. I prefer this as my pre-workout meal since it consists of a fast digesting protein and high glycemic index carbs, which as explained in my pre-workout meal video, seems to be ideal for performance based on the literature.But in any case, getting in some form of carbs before your workout is something I’d highly recommend unless you’re fasting of course. This is vital for my overall well-being and adherence to the diet - which in fact will be the most important factor regarding your success with it! The amount of fats and carbs I intake vary but are within the recommendations I previously went through. “An apple’s skin, the outside shell of beans, and the seeds in blackberries are great examples of insoluble fiber,” says Ackermann. This is why having a few meals that can help melt belly fat can be super helpful when you’re feeling uncomfortable. Whether they are gassy foods or high in sodium, food can significantly impact belly bloat. Also note that the main purpose of the DASH diet is to decrease blood pressure, not induce weight loss, says Zenker. But people on the diet can lose up to 10 percent of their body weight over 12 months, per 2017 research in the journal Nutrients. By restricting your carb intake to less than 50 grams a day, this eating plan helps trigger ketosis, the process by which your body burns fat instead of carbs for energy. “Besides weight loss, people want to feel good, have more energy, and feel confident,” says Lori Barrett, RDN, a Florida-based registered dietitian. The best diets typically have a common theme—creating a calorie deficit, or having some kind of structure around food intake—but you want to make sure you're eating well, not just less. There are the Atkins Diet, ketogenic, and paleo diets to name the most popular. During the fasting periods, it’s generally recommended to drink water, unsweetened tea, or black coffee. However, studies on intermittent fasting have mostly focused on overweight individuals between the ages of 20 and 50. The 5 / 2 intermittent fasting group showed greater improvement in insulin sensitivity and a larger decrease in waist size (45, 46). If you struggle to lose weight on your own, consider making it a team effort. A high-protein diet, for example, can help nix these hunger pangs — as the macronutrient decreases activity in the area of the brain that's responsible for cravings. In a study published in Obesity, a 10g increase in fibre intake was linked to a 3.7 decrease in the risk of gaining visceral 'belly fat'.. If you drink alcohol on a regular basis, this will contribute to weight gain. Eating between meals is a sure-fire way to gain weight. Eat low GI carbs that provide vitamins, fiber and control your insulin levels. Portion control is the one food-related habit that I wish got more traction. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. There are better diet plans out there for you. But how do you know if a diet plan fits your needs? Resistant starch may boost fat oxidation and result in better body composition (92, 93). It is particularly high in protein, fiber, antioxidants, and other nutrients. Whole grains also contribute to increased metabolism and decreased blood sugar levels. The soluble and insoluble dietary fibers it contains are both key factors (81). These fats are notable for providing energy to power the body’s metabolism (77). It can also be difficult to obtain sufficient fiber on this diet. This practice, especially if breakfast is larger and dinner is smaller, helps synchronize the body’s circadian rhythms and promotes metabolic health. For example, if you eat breakfast at 8 a.m., you would not have any food after 4 p.m. Melissa Prest, R.D., D.C.N. is a registered dietitian nutritionist and holds a Doctor of Clinical Nutrition degree from Rutgers University. “Eat oatmeal in the mornings for a wholesome start to your day that will keep you full for three to four hours,” she advises. “Avoid buying 0% Greek yogurt, as 1% and 2% offer fat that will help keep you satisfied for longer,” she adds. “This versatile root vegetable makes a wonderful addition to a balanced dinner and is even great as a snack,” Mikus says. Sweet potatoes and yams are high in fiber, vitamin C, and also have high levels of the antioxidant beta-carotene. The Portfolio diet is a vegan plan that emphasizes a “portfolio” of foods or food components that lower cholesterol.85 When these foods are eaten together as part of a healthy diet, they presumably lower LDL-C better than any one of the portfolio foods could alone. A review regarding the Paleo diet and its impact on cardiovascular risk factors suggested that it has favorable effects on lipid profile, blood pressure, and circulating C-reactive protein concentrations, but the evidence is not yet conclusive.66 The Paleo diet emphasizes vegetables and unprocessed foods, but it is also high in saturated fats, which might increase the risk of cardiovascular disease. The Atkins diet has gained popularity as a non-energy-restricting, low-carbohydrate, high-protein, and high-fat diet.45 In addition, diets high in protein with normal amounts of carbohydrates have been used to improve metabolic parameters.46 Diets with higher protein intake can provide significant benefits to prevent weight regain.47 A satiating effect is most significant with high-protein diets, and this effect helps decrease energy intake and maintain successful weight loss. Although healthy fats are needed in your diet, on a gram-per-gram basis, fats contain more than twice as many calories as carbs do. As your body loses more and more fat, your metabolism will decrease, and you’ll start burning fewer calories per day. When you combine fiber and protein, you get the ultimate super-filling food. One of the best ways to lose belly fat is to activate your metabolism. Fiber and protein are two of the most filling foods, which makes beans the ultimate filling food.