Belly fat is one of the most stubborn areas to lose weight, especially when you’ve gotten used to eating whatever you like for an extended period of time. Most people don’t realize that it’s much easier to control energy levels and fat accumulation before the body tries to convert what you eat into fat. Would you rather learn how to lose fat, or simply follow what people tell you has worked for them? This guide covers 10 proven strategies backed by science and expert insight to help you effectively burn belly fat and keep it off.
1. Eat Slightly Less—Consistently
Losing belly fat doesn’t require extreme calorie restriction. What works best is consistent, little calorie reduction over a long period of time. Eating slightly less than your usual intake (not drastically less than your body needs) creates a sustainable caloric deficit, which is essential for fat loss.
Of course you’ve probably heard of this already, but stick with me and I can tell you something most people don’t realize.
- Tip: Gradually reduce portion sizes or eliminate mindless snacking. Consider tools like calorie tracking apps to stay consistent. Intermittent fasting, such as 16:8 (intermittent fast for 16 hours and have an 8 hour eating window) or 20:4 methods, can help you maintain a calorie deficit without feeling deprived.
What most don’t realize that the metabolism is always adjusting to establish balance. The longer you’re at a caloric deficit, constantly starving the body, the more it adapts and prevents you from losing belly fat.
At this point, the best way to increase (or fix) your metabolism is to increase exercise and increase healthy calories. It’s not always about eating less and working more. It’s important to listen to your body and adjust caloric intake and activity when needed.
2. Prioritize Protein Intake
Protein helps preserve muscle mass while boosting metabolism and reducing cravings. A higher protein diet is associated with lower abdominal fat and increased fat-burning potential. The real kicker, protein doesn’t get stored as fat.
- Best sources: lean meats, fish, eggs, legumes, tofu, Greek yogurt, protein shakes
- Bonus Insight: Protein has a high thermic effect, meaning your body burns more calories digesting it compared to fats or carbs.
If your goal is to lose belly fat, increase the amount of protein you eat and decrease either fat or carbs by a little amount.
3. Cut Back on Refined Carbs and Added Sugars
Refined carbs spike blood sugar, triggering insulin—your fat-storing hormone. Reducing added sugars and processed carbs can significantly impact belly fat and overall health. Constantly dealing with inflammation and high blood sugar levels only has negative impacts on the body. THIS IS A MUST.
We’re not saying you have to cut them out completely, but significantly limiting them only benefits you long term, and you have to think long-term. The more you make cutting out bad processed foods a habit, the easier it becomes over time.
- Focus on: whole grains like quinoa and brown rice, fruits, veggies, and legumes
- Extra Value: Read labels and limit hidden sugars in sauces, cereals, and beverages.
Processed foods aren’t all necessarily bad for you. What makes them bad is processing foods by adding additional fats and sugar to make them taste better.
4. Boost Soluble Fiber Intake
Soluble fiber absorbs water to form a gel that slows digestion, making you feel full longer. It can also help reduce visceral fat, which is the harmful fat stored around organs. Getting lots of your food from the outside of the grocery store (fruits, veggies, lean meats, etc.) is the first step in developing healthy eating habits.
- Top sources: avocados, legumes, flaxseeds, chia seeds, oats, Brussels sprouts
- Scientific Insight: Soluble fiber supports a healthy microbiome, which influences weight regulation and metabolism.
Fiber acts as a prebiotic for the gut microbiome, promoting good bacteria. This helps with inflammation, digestion, and strengthens the immune system. Not everyone likes eating a bunch of vegetables, but at least a couple servings with dinner goes along way for future health.
5. Move More Throughout the Day
Non-exercise activity thermogenesis (NEAT) can be a game changer. Simple movement throughout the day adds up to hundreds of extra calories burned. Exercise makes up the other half of the foundation that a healthy lifestyle is built upon.
We all try to eat less and eat healthier to lose weight. Those that don’t mind extra work can burn calories throughout the day by increasing light activity, thereby increasing the heart rate, to burn extra calories.
- Try: walking after meals, using standing desks, doing household chores, pacing during calls, parking farther away
- Engagement Tip: Use a fitness tracker to count steps and stay motivated.
- Fidget: This can greatly increase the caloric burn throughout the day
Exercising burns calories even after you have finished. Exercise also helps increase metabolic rate which naturally burns calories quicker over time. Many people say that nutrition is 90% of the work, but it’s always been a 50-50 deal where one is just as important as the other.
6. Incorporate Resistance Training
Lifting weights or doing bodyweight exercises helps maintain and build lean muscle, which burns more calories at rest and increases fat loss. It increases metabolic rate, sculpts the body, and allows us to perform tasks so much easier.
- Beginner workouts: squats, push-ups, lunges, resistance bands, kettlebell swings
- Bonus Fact: Resistance training helps reduce insulin resistance and inflammation, both linked to belly fat accumulation.
Learn how to do your core lifts that involve multiple body parts. Back Squats, Deadlift, Bench Press, Pullups, Rows, Core Work. Learn how to perform these exercises correctly for the best results in the quickest amount of time.
7. Add High-Intensity Interval Training (HIIT)
HIIT alternates short bursts of intense activity with brief recovery periods. It’s a time-efficient way to burn fat and increase your metabolism post-workout.
- Example routine: 30 seconds sprint, 1-minute walk, repeat 8–10 rounds
- Why It Works: HIIT boosts excess post-exercise oxygen consumption (EPOC), which means you keep burning calories long after you’ve stopped exercising.
8. Manage Stress Levels
Stress raises cortisol levels, and chronic stress can lead to weight gain, particularly in the belly area. Managing stress supports hormonal balance and reduces emotional eating.
- Methods: guided meditation, breathwork, nature walks, therapy, journaling
- Extra Tip: Create daily routines and reduce decision fatigue to lower mental load.
Look, we all have our bad days. Finances, kids, work, the stress is everywhere around us. Some days, the workouts simply take a back seat. The best way to handle bad days is to go for a walk. A simple 20 minute walk can burn between 100 and 200 calories, relieve the stress and make you feel better.
9. Prioritize Sleep Quality
Sleep impacts every fat-loss hormone, including ghrelin (hunger hormone) and leptin (satiety hormone). Poor sleep increases cravings and disrupts energy levels.
- Tips: create a sleep schedule, reduce blue light exposure, use blackout curtains
- Pro Insight: Consistent sleep improves recovery, hormone regulation, and motivation to exercise.
Many discredit the impact sleep has on our recovery. The deepest parts of sleep have the greatest impact on our immune system, cognitive function, and how much our muscles get to repair themselves.
People who only sleep for a few hours a night miss most of the benefits that sleep has on our body.
10. Track Progress—But Not Just the Scale
The scale doesn’t reflect fat loss alone. Measuring other indicators helps you stay motivated and track real results. A good habit to get into is actually not checking the scale as often. Instead, rely on how you feel, how your face looks, if your arms and legs look more toned.
- Tip: take weekly progress photos, measure waist circumference, and use body composition scales
- Helpful Tools: fitness apps, smart tape measures, visual comparison tools
DO NOT look at your core region for affirmation that you’re losing weight. Your stomach is the last place your body likes to hold onto fat.
Final Takeaway
Sustainable belly fat loss is all about developing habits, not extremes. Focus on nutrition, movement, sleep, and stress management—and BE PATIENT. It takes a very long time to develop the body you want, so dig in and get comfortable changing the bad health habits you’ve developed.
