You don’t need to incorporate these strategies all at once. Instead, look for shifts you can add slowly over time.
Reduce calories (but not too much)
If you’re looking to lose weight, you may want to monitor your calorie intake. However, restricting your calorie intake too much can be counterproductive and harmful to your health. Eating too few calories can cause a decrease in your metabolic rate, or the number of calories you burn on a daily basis. It can also cause a significant reduction in lean body mass, which can lower the number of calories that you burn at rest.
Limit your sugar intake
Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages. Various foods contain added sugar, so it’s important to check the ingredient label carefully when shopping. The revised Nutrition Facts labels on packaged foods and drinks make it easier to see how much added sugar is in the product you’re considering. Try to limit added sugar intake to less than 10% of total daily calories. On a 2,000-calorie diet, this translates to about 200 calories or 12 teaspoons (48 grams) per day.
Limit your intake of refined carbs
Limiting your total carb intake may help reduce belly fat and support weight loss. However, you don’t have to cut out all carbs to reap the benefits, especially if a low carb diet isn’t ideal for you. Replacing refined carbs, which are heavily processed and low in important nutrients like fiber, with whole grains can be beneficial.
Eat more fiber, especially soluble fiber
Soluble fibers absorb large quantities of water and slow the passing of food through the digestive tract. This can increase feelings of fullness, help decrease carb absorption, and protect against the accumulation of visceral fat around the organs. Fruits, oats, barley, legumes, and certain vegetables, such as broccoli and carrots, are good sources of soluble fiber. Learn about other fiber-rich foods to add to your diet.
Increase your consumption of probiotics
Probiotics are a type of beneficial bacteria that may play a key role in weight management. Some strains of probiotics have been shown to be particularly effective at helping reduce belly fat in people who are already living with obesity. These include:
- Lactobacillus fermentum
- Lactobacillus amylovorus
- Lactobacillus gasseri
Some research suggests that the gut microbiome may affect weight gain, and alterations in its composition could also be linked to a greater risk of obesity. Taking probiotics may help increase beneficial gut flora, reducing the risk of weight gain. Fermented foods like yogurt, kefir, tempeh, kimchi, and pickles are good sources of probiotics. It’s important to note that probiotics do not directly cause weight loss. They can be a helpful tool when used alongside a nutritious diet and exercise, but they may not have the same effect on everyone. Always talk with a doctor or a registered dietitian before deciding to add probiotics to your diet.
Eat more protein
Protein is an important nutrient when it comes to weight loss. High protein diets can reduce your appetite and increase feelings of fullness. Additionally, your body burns more calories digesting protein than fat or carbs. Protein can also help retain lean body mass during weight loss, which can help maintain your metabolism to ease weight management. How much protein you need depends on many factors, such as your age, sex, and activity level.
Add eggs to your diet
Eggs are high in protein and low in calories, with about 72 calories and 6 grams of protein in one large egg. Some research suggests that eggs can help support weight loss. For example, one 2020 study found that people who ate a breakfast containing eggs consumed fewer calories at lunch compared with those who ate a breakfast with cereal.
Eat fatty fish each week or take fish oil
Fatty fish is a nutrient-dense food that’s rich in protein and omega-3 fatty acids. Studies suggest that omega-3 fatty acids may be tied to reduced belly fat. It’s generally recommended to eat fatty fish once or twice per week. While whole foods are generally the best way to get your vitamins and minerals, if you don’t like eating fatty fish, you can get long-chain fatty acids from fish oil or fish oil supplements. Be aware that fish oil supplements only provide omega-3s, not protein. In addition, use caution when purchasing fish oil supplements, as supplements are not regulated by the Food and Drug Administration (FDA). One more note of caution: Be sure to talk with a doctor or dietitian first if you’re considering taking any kind of supplements. Some of them can interact with medications or health conditions you may have.
Eat foods rich in monounsaturated fatty acids
Diets high in monounsaturated fatty acids may help reduce belly fat and help with weight management. Monounsaturated fatty acids are a type of heart-healthy fat found in a variety of foods. The Mediterranean diet is an example of a diet that’s high in monounsaturated fatty acids. This diet is linked to many health benefits, including a reduced risk of weight gain and decreased belly fat in children and adults. Foods high in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds. Remember to swap unsaturated fats for monounsaturated fats to avoid adding calories if your goal is weight loss.