6 Simple Tips to Help You Lose Belly Fat | STACK Fitness

Become a Better Athlete. Sign Up for our FREE Newsletter.

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...

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More


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


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

Home Gyms in the 1800s Were a Lot Like Today's TRX Trainer

5 Big Benefits of Yoga for Basketball Players

WATCH: Brandon Thompson's Plate Mountain Push-Ups

The Comeback Kid: How Scott Kazmir Resurrected His MLB Career

Game Changer: Should You Be Using Machines or Free Weights?

How to Provide a Spot for the Bench Press

The 3 Best Posture Exercises That Build Strength

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

Get Lacrosse-Specific Workouts With Bridge Lacrosse

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'

The Dangers of Heat Stress for Athletes

4 Unnecessary Things That Only Overcomplicate Your Workouts


The 13-Exercise Duke Lacrosse Dynamic Warm-Up

Training With Performance Pyramids

WATCH: Sergio Ramos's Trampoline Wall Touch


WATCH: D.J. Campbell's Net Wall Explosive Pull-Up

Versatility Raises the Value of These 11 NFL Draft Prospects

Lacrosse Players: Get Stronger on the Field with 4 Exercises

Odell Beckham Jr. Shows Out on the Speed Ladder

WATCH: Michelle Jenneke's Superwoman Push-Ups

Johny Hendricks Gets Back to Basics

WATCH: 3 Power Moves for the Diamond from Edwin Encarnaci

WATCH: Travis Kelce's Split-Squat Jump with Battling Ropes

Kaitlin Sather Nielsen Does It All

WATCH: David Wilson's Acrobat Ab Workout

WATCH: Darnell Dockett Manhandles 655-Pound Tire

Introducing the 2015 'All-Gaines NFL Combine Team'

Kevin Love

Fixing Common Weaknesses in Lacrosse Players

WATCH: Vontae Davis's Half-Box Squat with Plate

The Training Behind Super Bowl XLIX

WATCH: Darnell Dockett's Explosive Sled Row with Training Mask

SURVIVING SEALFIT: 3 Ways SEAL-Style Workouts Change Your Life

WATCH: Dez Bryant's Superhuman Punching Bag Abs

Victor Cruz's Pool Workout with a ViPR


5 Workout Lessons Every Athlete Must Learn

Ndamukong Suh's High School Highlights Not What You'd Expect

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick