Belly fat seems to be a common trouble for people looking to lose weight. And it's not just for aesthetics; visceral fat, or the belly fat stored in your abdominal cavity, is the most dangerous. It's been linked to an increased risk of heart disease, stroke, type 2 diabetes [1], and other chronic conditions.
But while many people want to target their belly fat [2], it's easier said than done. You can't spot-reduce fat from any specific place in your body. That's why endless crunches won't give you flat tummy. But you can lose weight overall, including from your belly, thanks to a combination of diet, exercise, and other lifestyle habits. Although every body is different and loses weight at a different speeds, personal trainer and dietitian Jim White, RD, ACSM, told POPSUGAR that you can see results in as little as two weeks [3].
Here's what other top nutrition and fitness experts revealed about the best ways to burn belly fat as quickly as possible.
Eat Plenty of Protein
This important macronutrient can help you feel full longer and may even rev up your metabolism, said dietitian Tracy Lockwood Beckerman, MS, RD. Some excellent sources of protein include chicken, fish, turkey, eggs, and plant-based proteins such as beans, legumes, nuts, and nut butters. Aim to eat about 20 or 30 grams at eat meal [4] to keep you feeling satiated.
Cut Refined Carbs
Although some carbs can help you lose weight [5] and burn belly fat, including whole grains, beans, fruits, and vegetables, Tracy recommends cutting out refined carbs such as white bread, white pasta, and sugar. And if you're drinking your calories with sugary beverages, swap them for water or unsweetened iced tea to cut back on calories and added sugars.
Stock Up on Healthy Produce
Registered dietitians Meghan Sedivy, RD, LDN, and Kerry Clifford, MS, RDN, and LDN, recommend eating the rainbow to burn belly fat.
"Produce is packed with vitamins and nutrients and tends to be lower in calories, which may help reduce belly fat," they told POPSUGAR. "Fruits and veggies also contain fibre [6], which fills you up and keeps you full longer and may help combat your cravings for calorie-dense snacks. The key is getting a variety of fruits and veggies into your diet. Aim for half your plate to be fruits and veggies and try to get at least three different colours of fruits and veggies on your plate each meal."
Implement HIIT Workouts
If you've been running for miles on the treadmill at a steady pace, you may want to mix it up with some high-intensity interval training, or HIIT.
"You'll see more progress and faster results with 20 minutes of this kind of training compared to jogging on a treadmill for an hour or doing hundreds of crunches," certified personal trainer Kendall Janicola, NCSF and instructor at Fhitting Room in New York City, told POPSUGAR. "It's quick, builds lean muscle, which helps your body burn fat, makes you strong, and is a lot more fun than sitting on a machine for hours!" She also credits the afterburn effect, or EPOC [7], in which your body burns calories after the workout is over.
You can implement HIIT with plyometrics [8], weight-training circuits [9], or cardio in the form of sprints [10].
Add Compound Resistance Training
In addition to HIIT, compound resistance training can help you burn belly fat, explained Mike Turner, NASM-certified personal trainer. Weight training builds muscle [11], which means you'll burn more calories at rest.
He recommends compound resistance training specifically, which involves full-body weight training, such as squats or deadlifts. "These exercises train the entire body, upper and lower, forcing your body to work to flow blood through your upper and lower body muscles," he told POPSUGAR. "This results in a harder workout and thus burning more calories."
Get Enough Sleep and Manage Stress
Although diet and exercise are key in getting rid of belly fat, there are other lifestyle factors that play a role, too — mainly, getting plenty of sleep and manageing stress.
Rob Arthur, NSCA-certified strength and conditioning specialist (CSCS), said combating stress, such as through meditation, is one of the key ways to slim down your belly. He also recommends getting enough hours of quality sleep [12]: set a bedtime and stick to it, avoid bright lights before bed, and wind down before bed by reading a book and dimming the lights. You should aim for seven to eight hours of sleep a night.