6 Simple Tips to Help You Lose Belly Fat

June 27, 2013 | Katie Davis

There are no guarantees with weight loss. It's largely genetic. But you can help yourself out. These tips can help you lose weight overall, including from around your midsection.

Eat breakfast

Before your body can run efficiently, it needs fuel. By eating within 90 minutes of waking up, you kick-start your metabolism. People who eat breakfast in the morning generally have more energy throughout the day and make better food choices. (See Ask the Experts: Why Should I Eat Breakfast?)

Eat regularly

Eating small meals every 3 or 4 hours helps keep your metabolism running at a steady pace. Your body can only use so much energy at a time, and eating 5 or 6 small meals instead of 3 large ones makes it easier to burn off calories instead of storing them as fat.

Increase fiber

Fiber certainly has staying power, and it will keep you full for longer periods of time. Sourcs of fiber include fruits, vegetables and whole grain products (whole wheat bread, brown rice, quinoa, beans and lentils). There are many options to choose from.

Reduce intake of simple sugar

Simple sugars contribute to body fat gain because they are generally high in calories. By avoiding foods like soda, ice cream, cakes, cookies, and candy bars, you can cut out many unnecessary calories. Fresh fruit, dried fruit, fruit juice, and frozen yogurt can satisfy your sweet tooth with natural sugars. (See 5 Foods and 3 Tips to Fight Sugar Cravings.)

Eat healthy fats

Healthy fats—found in olive oil, nuts, nut butters, salmon, tuna and avocado—can help fill you up and keep you full. Including these fats in your diet every day (in moderation) can help you maintain your weight. (See How to Incorporate Healthy Fats Into Your Diet.)

Be smart when eating out

If you eat out frequently, make smart choices by using the available resources. Apps such as GoMeals and CompareChains provide nutritional information for many restaurants. Also, most restaurants post nutritional information on their websites. Plan your meal before you leave the house to make sure you pick healthy choices. (See also 5 Guidelines for Eating Healthy in Restaurants.)

Topics: BURN FAT
Katie Davis
- Katie Davis, MS, RD, CSSD, LDN, helps ordinary athletes become extraordinary competitors by using whole-food-based nutrition to improve their performance. She is the owner of...
Katie Davis
- Katie Davis, MS, RD, CSSD, LDN, helps ordinary athletes become extraordinary competitors by using whole-food-based nutrition to improve their performance. She is the owner of...
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,100,383
Michael Jordan: Mind of a Champion Michael Jordan: Mind of a Champion
Views: 548,271
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 30,273,546

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,717
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,111

Load More
More Cool Stuff You'll Like
How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How to Repair Your Body and Mind After a Long Season

How to Repair Your Body and Mind After a Long Season

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

WATCH: D.J. Williams' Endurance-Crushing Towel Plank Walk

WATCH: D.J. Williams' Endurance-Crushing Towel Plank Walk

Workouts of the Top Players in the 2015 NBA Playoffs

Workouts of the Top Players in the 2015 NBA Playoffs

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

5 Boss Workouts From Olympic Snowboarder Hannah Teter

5 Boss Workouts From Olympic Snowboarder Hannah Teter

3 Great Ways to Reduce Delayed Onset Muscle Soreness

3 Great Ways to Reduce Delayed Onset Muscle Soreness

3 Keys to Successful Off-Season Training

3 Keys to Successful Off-Season Training

Michael Bamiro's Big Breakthrough

Michael Bamiro's Big Breakthrough

The U.S Women's National Soccer Team's Road to the World Cup

The U.S Women's National Soccer Team's Road to the World Cup

This Full-Body Workout Has Everything You Need

This Full-Body Workout Has Everything You Need

Building Elite Soccer Players

Building Elite Soccer Players

You Can't Do It All in the Weight Room

You Can't Do It All in the Weight Room

Challenge Yourself With These Balance-Boosting Plank Exercises

Challenge Yourself With These Balance-Boosting Plank Exercises

WATCH: Torrey Smith and the Human Hammer Pull-Down

WATCH: Torrey Smith and the Human Hammer Pull-Down

Kobe Bryant's 5 Most Beastly Moments in the Gym

Kobe Bryant's 5 Most Beastly Moments in the Gym

3 Goals of Off-Season Hockey Training

3 Goals of Off-Season Hockey Training

WATCH: A. J. Green and Justin Houston Pushing a Truck

WATCH: A. J. Green and Justin Houston Pushing a Truck

Why All Athletes Should Do Soft Tissue Work

Why All Athletes Should Do Soft Tissue Work

All of the Football Positions, Explained

All of the Football Positions, Explained

13 Things You Should Do Before You Start Training This Summer

13 Things You Should Do Before You Start Training This Summer

LeBron vs. Steph: Who Trains Harder?

LeBron vs. Steph: Who Trains Harder?

10 Summer Fitness Tips to Help You Get Ripped

10 Summer Fitness Tips to Help You Get Ripped

Why These 7 NFL Receivers Do Pilates

Why These 7 NFL Receivers Do Pilates

How to Time Training Peaks to Be Your Best When It Matters Most

How to Time Training Peaks to Be Your Best When It Matters Most

SURVIVING SEALFIT: How Not to Hurt Yourself (Like I Did)

SURVIVING SEALFIT: How Not to Hurt Yourself (Like I Did)

YardBarker