How to Lose Belly Fat Tips From Beachbody Dietitian

Eat More of These Foods

Water-filled veggies are great for helping you lose weight because they tend to be low in calories and they help you stay regular so you can relieve bloat, Ilana said. Some great examples are tomatoes, cucumbers, and courgettes, which are rich in potassion and Ilana said can help you release any water retention you are carrying in your stomach.

Vermont-based registered dietitian and nutritionist Maddie Kinzly, MS, LD, added that you should aim to eat foods in the form most closely found in nature, because they're "loaded with healthy vitamins, minerals, and fibre to keep you full." Try eating a more plant-based diet, focusing on veggies, whole grains, and plant proteins such as beans, nuts, seeds, and soy products.

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Get Your Fill of Fibre

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You also want to increase your intake of all veggies. Studies show that vegetarians (and, even more so, vegans) have lower bodyweight, Seattle-based registered dietitian, nutritionist, and Arivale coach Ginger Hultin, MS, CSO, told POPSUGAR in a previous interview. That's because plant-based foods like veggies are high in fibre, and research shows that women who followed a higher-fibre diet were at a reduced likelihood of having an increased waist circumference.

Aim to get at least 25 grams of fibre, which Ilana said can help keep you regular and relieve belly bloat.

Go for soluble fibre; it dissolves in water and gastrointestinal fluids and creates a gel-like substance that mixes with other partially digested food in your small intestine. "This gel that forms slows digestion in the body, which keeps you feeling full for longer," registered dietitian Tracy Lockwood Beckerman, MS, told POPSUGAR. Go for foods like oat bran, barley, lentils, beans, and some fruits and veggies such as cauliflower, apples, and citrus fruits.

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Go For Protein

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Make sure to get enough protein. Your protein needs vary depending on your weight and level of activity, but getting enough daily protein is proven to satiate your hunger so you eat less.

Registered dietitian and ACSM-certified personal trainer Jim White told POPSUGAR that the standard dietary reference for protein intake is approximately 0.8 grams of protein per kilogram of bodyweight. That means for a 150-pound woman (68 kilograms), you should aim to get around 54 grams of protein. This will help you reduce your overall body fat, which will in turn help you lose belly fat.

Ilana suggests making a protein shake with added fibre from ingredients like flaxmeal, chia seeds, beans, and avocado. Enjoy it for breakfast, or for a snack. Try this recipe for vegan banana milkshake smoothie — it offers over 20 grams of protein and nearly 14 grams of filling fibre.

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Reduce Stress

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"Stress releases a hormone called cortisol," Erica Patel, MD, of the University of Southern California, told POPSUGAR in a previous interview. "[The release of cortisol] causes high blood sugar levels by promoting the breakdown of protein stores into glucose to be used as fuel. Over time, persistently high levels of cortisol seen in stress promote the storage of excess glucose as fat in the abdomen, causing belly fat."

That means if you are stress eating, you'll likely not just gain weight, but gain it in your lower stomach. Therefore, Ilana said it's a good idea to avoid stress eating in general and find better coping strategies for dealing with stress. When you're anxious, upset, or feeling overwhelmed, try calling a friend, taking a walk or long shower, doing yoga or another workout, meditating, or journaling.

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Avoid These Foods

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The foods we tend to reach for when we're stressed are typically higher in fat, refined carbohydrates, and sugar, which can be addictive and lead to excess weight gain. Therefore, it's a good idea to keep these trigger foods out of sight and out of mind, and not buy and bring them home, especially during stressful times.

Aside from being high in calories, these foods also affect your insulin levels. Jason Fung, MD, a nephrologist (kidney specialist), explained that processed carbs and sugary foods such as ice cream, cookies, crackers, and regular pasta spike your insulin levels. Keeping your insulin levels low will help you reduce your overall body fat percentage, which helps reduce belly fat.

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Set Your Kitchen Up For Success

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Clear the counter tops of boxes of crackers, jars of cookies, bowls of candies, and boxes of your kiddo's cereal, Ilana suggested. If it's not there, you won't be tempted to reach for it. Replace it with things that can be helpful immediately when you're feeling hungry like bowls of oranges, bananas, avocados, or apples, or containers of cherry tomatoes.

Have things out in plain view that keep you thinking about your healthy lifestyle. Try creating a tea or coffee station, or a smoothie station to keep on your counter. Or hang up a chalkboard displaying your healthy dinner plan and workouts for the week. All these things will inspire you to make healthy choices.

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