Lose Belly Fat

Changing what you eat plus exercises can help you burn belly fat.

Change what you eat and incorporate exercise to help lose belly fat.

1. Good Carbs

Avoid refined Carbs and simple sugars, which have a tendency to be poorly absorbed in your intestines and rapidly fermented, leading to gas and bloating. Reduce processed foods with added sugars. Excess salt can also cause bloating due to increased water retention.  

2. Protein

Protein increases muscle mass and speeds up your metabolism. A higher-protein diet increases thermogenesis, which means you burn more calories. Further, eating protein leads to an increased feeling of satisfaction.

3.  Fiber

Helps regulate the body’s use of sugar as it slowly passes through the digestive system.  Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. 

Fat Burning Exercises.

1. Incline Running 

Treadmill or outdoor hill running/walking burns more calories than running on a flat surface, and builds muscle at the same time. 

2. HIIT (High-Intensity Interval Training)

Rather than a long and low-intensity cardio workout, try the HIIT method of cardio: intense, fast-paced intervals that leave you completely exhausted after only a 20- to 30-minute session. This form of cardio training increases the afterburn effect, allowing your body to continue burning calories long after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work different muscle groups—such as squats, push-ups and kettlebell swings.

3. Side Planks

Toning your abs when trying to lose belly fat is crucial as well. To make a traditional plank routine more challenging, add in side planks. Roll onto your left forearm and stack your right foot on top of your left. Hold this position for 60 seconds, then switch sides. Having only two points of contact rather than four works your core harder and challenges your obliques as well.


Sandy Donnelly