Quickest Ways to Lose Belly Fat According to Dietitians

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Couple making salad
“A healthy diet is loaded with fruits, veggies, whole grains, nuts and seeds, beans, legumes, and lean proteins. Start incorporating these foods into your diet now! It’s common for people to have difficulty digesting certain veggies, as well as beans and legumes. More specifically, the cruciferous veggies tend to cause bloating and/or gastrointestinal discomfort. However, the more you eat these foods, the more likely your gut will build a tolerance for them (meaning you can eat them without feeling the icky bloating effect). So don’t wait until the summer months to incorporate them! Also, cooking vegetables often makes them easier to digest, so if you’re a newbie, begin with cooking these veggies versus introducing them raw.” — Silberman

Wall sit
“Try specific core exercises that you haven’t done before. Were you always a yogi? Try Pilates for a few weeks. It’s always a good idea to change up a routine to ‘shock’ the body. Your body gets used to one way of fitness after a period of time and you want to make sure you are always doing your best to change your routine.” — Kaufman

Girls walking in park
“Get into the habit of staying hydrated. While you should keep yourself hydrated year round, we tend to be more active in the summer months and thus sweat out more water than we otherwise might. Plus those July and August heat waves don’t help with hydration. Carry a water bottle with you and aim for two liters per day. H2O not your thing? Freshly brewed teas or flavored beverages like CORE Organic that avoid unnecessary amounts of sugar are great ways to hydrate.” — Silberman

Man reaching for pizza
“Limit all indulgence foods. If you didn’t eat healthy in the off-season, now is your chance. Reduce any major vices such as alcohol, late night binging, sweets, and excess fats. Now is your time to make your comeback. A month can be a great jumpstart for getting your body back on track.” — Jim White, RDN, ACSM, EX-P, founder of Jim White Fitness

Chocolate Protein Bar
“One of the biggest causes of belly fat is consuming carb-heavy foods. Glycogen is the storage form of carbohydrates in the body. For it to exist in your cells, it has to be surrounded by a barrier of water. The human body tightly controls blood sugar levels, so when you eat a carb-heavy meal, glucose gets transported into your cells and liver. Once there, it gets added to existing glycogen, which requires more water and causes more bloat. To reduce water retention, and ultimately get rid of those love handles, eliminate processed carbohydrates and focus on fruit and vegetable intake, lean protein, and healthy fats.” — Catherine Metzgar, PhD, RD at Virta Health

Woman looking at fitness watch on a run
“According to the American College of Sports Medicine, in order to reduce body fat and increase weight loss, you need to aim for 300 minutes of cardiovascular exercise per week. Also, add two to three days of weight training to increase lean muscle mass.” — White

“The root cause of many health concerns can be linked back to our digestive tracts. A high-stress lifestyle, poor food choices, and inadequate sleep can all disrupt the body’s natural ability to break down food and maintain a healthy weight … Eating fermented foods like miso, kimchi, kefir, and sauerkraut can help put the good bacteria back into our digestive tracts, allowing everything to work more efficiently. Taking a probiotic like HUM’s Gut Instinct is a great way to get an added boost of the healthy bacteria needed to maintain a healthy weight.” — Sarah Greenfield, RD, CSSD, HUM Nutrition’s Director of Education

Woman refusing to eat bread
“Giving the body time to rest and digest are critical for overall health. Fasting is not only good for longevity and anti-aging, but it also helps our bodies utilize fat more efficiently for energy. Leaving 12 to 16 hours between dinner and breakfast for a couple of days per week can help your body burn through fat. This is not about eating less throughout the day, just eating in a shorter period of time. It helps your body get into its detox pathways quicker and can help keep your body healthy and weight balanced.” — Greenfield

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