14 Tips on Diet to Lose Belly Fat

Thinking about giving away your favorite pair of jeans? Confused about whether to buy a larger size to cover the belly fat? I will stop you there.

I know the feeling of spending a fortune on a great pair of jeans only to realize that they no longer fit. I tried sucking on my stomach or even unbuttoning the first button so I could fit them one last time. Having to hide my pregnancy made me tired and mentally exhausted.

But what if I told you that you could keep your favorite jeans and no longer have to wear baggy clothes to hide your belly fat?

We all know that losing belly fat doesn’t happen overnight. However, there are ways that incorporate good lifestyle choices that will help you lose belly fat fast!

Wondering how to achieve this? Here are 14 diet tips to lose belly fat:

1. Follow a whole food diet to lose belly fat

Whole foods provide the nutrients your body needs to maintain itself without adding added sugars or processed fats to your diet.

Instead of focusing on specific foods that can “burn” your belly fat, it’s best to think about your diet as a whole. There is no magic food that can burn belly fat. It is the amount of food you eat and the lifestyle you live that will determine this.

The truth is that belly fat loss occurs when your entire body loses weight. Local weight loss hardly has any supporting evidence to claim that you can pick and choose exactly where to lose weight.

With that said, focusing on a whole food diet will help you achieve your flat stomach goal as it reduces excess fat and sugar consumption.

What does the Whole Foods diet look like?

A whole-food diet includes minimally processed foods and focuses on whole grains, fruits, vegetables, and other high-fiber foods. In general, whole foods are not highly packaged, canned or frozen and are as natural as possible.

If you ever experience a craving for snacks or a quick snack, check your fridge or go to the grocery store to find healthy foods that can promote weight loss. These are much better alternatives to buying fast food and making a quick meal when hungry.

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2. Cut down on sugary snacks

Cutting down on sugary foods is one of the hardest things for me. I like a good apple turnover and some ice cream. I mean, who doesn’t?

Unfortunately, these high-calorie sugary snacks are converted to fat and become part of the cause of belly fat. These stubborn rolls are the result of an accumulation of junk foods we eat that are high in calories and low in nutrition.

By avoiding sugary snacks, you’ll have more stable blood sugar levels, help keep your energy levels pretty steady, and won’t tempt you to eat another high-sugar snack. However, don’t forget to be kind to yourself and accept this from time to time. Remember, moderation is key.

3. Avoid highly processed foods if you can

I will be honest with you. There are times when I am a prepared food junkie. They both save me a lot of time and are very convenient.

The problem with this is that it comes with a price tag. Your choice: convenience or weight gain?

Processed foods contain “hidden” fats, sodium, and sugars. It’s hidden because we didn’t notice it was there. Since the goal of processed foods is to extend shelf life and preserve food, sugar, fat, and sodium are some of the many ingredients they use to accomplish this.

By consuming a diet of mostly processed foods, over time you will notice changes in your body and all the sugar, fat and sodium build up. This makes it harder for you to lose belly fat.

Remember that the goal here is to reduce the amount of processed foods you eat as much as possible.

4. Add green tea to your morning and evening routine

This tip is one of my favorites as it is a simple and relaxing way to boost your metabolism. Green tea contains phenolic compounds and has superior antioxidant capacity compared to other teas. These compounds in green tea contribute greatly to reducing belly fat.

If you’re looking for ways to incorporate it into your lifestyle, try swapping sugary juices and sodas for a warm cup of green tea. It’s perfect as a morning drink or a relaxing evening drink.

5. Drink water

Most of the time, when we feel hungry, it’s just our thirst.

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Drinking at least eight glasses of water a day is beneficial for our hydration and metabolism. If you are active, then make sure you drink more!

Tip: Bring a water bottle and create a timer reminder so you don’t forget!

6. Eat when you’re hungry

As I mentioned before, our thirst cues are often confused with hunger cues. Besides, sometimes we feel like snacking because we’re sitting in front of the TV or a friend opening a bag of chips.

It’s important to recognize when you’re really hungry versus when you’re just eating socially. By following this method, you can reach that calorie deficit that helps you lose belly fat.

7. Google Your Snacks

With the wide availability of the Internet, there’s no excuse for you to lack creativity with your snack options. There are so many healthy options out there that are delicious and easy to make.

If you’re the type of person who gets bored easily with your meals, just search the web to find some healthy and delicious snack recipes that our friends around the world have come up with. There are many websites that offer recipes with nutritional information and cater to those who are looking for healthier alternatives.

8. Soda doesn’t help

As great as soda is, you’ll want to lose it if your goal is to lose belly fat. Soda, like many processed drinks, contains large amounts of sugar.

In a study done in Mexico, it was found that there was an association between weight gain and soda drinking. It has also been found that for every serving of soda you drink per day, 60 minutes of exercise may not burn those calories due to the complex mechanism of liquid calories.

In addition to the sugar content, soda is a carbonated beverage. That means extra gas in your stomach, which can lead to bloating!

9. Don’t be lazy

If you’re lazy, this tip can take a bit of work: Packaged snacks from home are one of the easiest ways to control what you eat while out of the house.

I know this sounds scary, but trust me, you’ll thank me later. One of the reasons why people end up eating out or buying snacks from a vending machine is because of a sudden feeling of hunger.

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With this tip, it’s important to stay ahead of the game and anticipate this hunger. Something as simple as packing an egg sandwich, a granola bar or baby carrots can be done in minutes. Not only will you save money, but you’ll also be in control of what you eat, nutritional value and quantity.

Packing snacks puts you in control of the foods you eat and is a perfect diet tip to lose belly fat.

10. Reduce or Avoid Alcohol

Like most drinks out there, alcohol contains calories. And any overconsumption of calories can lead to weight gain or an enlarged belly.

Do not believe me?

Alcohol contains seven calories per gram of ethanol. On top of that, most popular drinks contain a lot of sugar. More sugar means lots of calories. And although you can find sugar-free drinks, all alcoholic beverages contain calories.

If you are a binge drinker or drink alcohol infrequently, reducing or avoiding alcohol is a great way to modify your diet to lose belly fat.

11. Eating time makes a difference

In a recent study, it was found that meal timing can be a factor in fat accumulation and the effectiveness of weight loss.

We all know the importance of breakfast and skipping breakfast can lead to weight gain. However, in the research literature mentioned above, it was found that late lunch (3pm) and late dinner is also a possible factor for weight gain.

We all have a circadian clock that regulates our metabolism and digestion. This means that the timing of our meals can affect how much fat we accumulate and our ability to lose weight.

If you have no choice but to have a late dinner, do so at least two hours before bedtime.

12. Eat your fruits and vegetables

I bet you’re tired of hearing this.

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The truth behind this tip is that fruits and vegetables have essential nutrients for a healthy body. Not only that, they also contain fiber to keep you full for a long time. If you’re full and satisfied, you’ll be less inclined to seek out a high-calorie snack.

Fruits and vegetables in general are also low in calories. An apple or banana will have fewer calories than a chocolate bar or a bag of chips. So don’t forget to grab an apple or two at the grocery store!

13. Nibble Your Snacks

I know this sounds like something like a princess movie — and no, I’m not telling you to eat like a rat. Instead of crushing your food all at once, take some time to chew your food thoroughly.

Sound silly? It cannot.

There was a study done on overweight young adults that found that those who sipped food and consumed more calories had less visceral fat (part of what makes up belly fat) than those who devoured food. Eat fewer calories. They also found that it was more likely to occur in men than in women.

Part of this is the perception and feeling of fullness when chewing food. It’s possible to overeat when you don’t give your body enough time to recognize that you’re full. So the next time you’re eating during a movie, pay attention to how much and how fast you’re eating.

14. In tune with your emotions

Emotional eating is normal. The farewell of the classic movie and the combination of a tub of ice cream is not too far from the truth. Most people eat when they are sad, angry, or depressed. The opposite is also true. Some people don’t eat when they feel these things.

Being self-aware of your emotions can help you translate those feelings into more productive jobs or jobs that serve you.

Instead of reaching for a bag of cookies, try going for a walk and process your emotions. This practice will help you follow your belly fat loss diet as it prevents you from consuming too many calories when not needed.


The diet to lose belly fat is not a magic food group that can make your belly fat disappear. However, it is also not a complicated process. If you really want to see results, you need to practice consistency and moderation.

Once you start adopting these lifestyle changes, you’ll not only notice a smaller waistline, but feel a lot better overall!

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Featured photo credit: Towfiqu barbhuiya via unsplash.com

https://www.lifehack.org/922655/diet-to-lose-belly-fat 14 Tips on Diet to Lose Belly Fat

Sarah Ridley

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