Losing belly fat is easy—start with these 8 simple tips.

Losing belly fat is easy—start with these 8 simple tips.

Stay in a calorie deficit

Susie says a calorie deficit will assist your waistline by causing weight loss. She says age, height, weight, gender, exercise level, and more affect how many calories you need to eat to stay in a calorie deficit. "I recommend meeting with a qualified dietitian to determine your calorie needs and create a specific nutrition plan to suit your goals.

Focus on fiber

"Only 1 in 10 Americans meet the recommended amount of fruit and vegetables," adds Susie. "Whole fruits and vegetables are full of fiber, and research suggests that people who meet the recommended daily amount have a lower BMI." The 2020-2025 Dietary Guidelines for Americans recommend 25 grams per day for women. Men need 38 grams daily.

Eat protein at every meal

Weight loss reduces fat and muscle. "To preserve your lean body mass, you want to ensure you are consuming high-quality protein at every meal," says Susie. "Protein helps build muscle and satiety—meaning you stay fuller, longer (no 'hangry' there!)." Lean protein can be animal or plant-based, she says. "More isn't better!" "Excess calories are excess

Skip the processed foods 

"By eating less sugary foods, foods lower in sodium, less highly processed foods, and less foods laden in unhealthy saturated fats, then you can reduce overall fat in your body, including belly fat," adds Taub-Dix.

Learn your hunger and fullness cues 

If you were raised to "clean your plate," you may have trouble recognizing fullness. Susie advises against eating while watching Netflix's latest hit. "Instead, focus on your meal and listen to your body." She suggests eating till you're 80% full or satisfied.Avoid portion distortion. Susie advises measuring meals, sitting down, and eating thoughtfully. "This will prevent over-eating, which can lead to calorie excess."


Taub-Dix claims exercise helps burn fat. According to the Physical Activity Guidelines for Americans, 2nd edition, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) of moderate- or vigorous-intensity aerobic physical activity a week, or an equivalent combination of the two.

Limit empty calories like alcohol

Avoid alcohol if you want to lose weight. "That glass of wine or beer is just empty calories, which can add up very quickly," explains Susie. Alcohol can weaken inhibitions and lead to poor dietary choices. Again, extra calories cause weight gain."

Keep hydrated. 

"Hydration is always important, especially during the summer and while trying to manage your weight," explains Susie. "Thirst can be mistaken for hunger!"

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