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April 22 2019

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Sonia Mata

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If You Can't Seem to Lose Belly Fat, Experts Say These 14 Eating Tips Are Key

Written By Sonia Mata - April 22 2019

How to Lose Belly Fat With Diet

While there is no one magic solution when it comes to reducing belly fat, and unfortunately, it's not possible to spot-reduce fat specifically from your tummy, you can lower your overall body fat percentage, which will help slim your waistline.

Keep in mind that losing belly fat isn't just to feel confident in a bathing suit! Having visceral fat in your stomach can be dangerous, as it's been linked to type 2 diabetes, heart disease, and strokes. Slimming down your belly can help prevent these conditions.

Although HIIT training and lifting weights can help burn overall body fat, which will in turn decrease belly fat, you'll get the most results if you take a hard look at your diet. If what you've tried in the past hasn't helped you get lean and reduce your belly fat, follow these healthy eating tips from registered dietitians and doctors.

1 Create a Calorie Deficit

Create a Calorie Deficit

It's important to know how many calories you need per day to maintain your weight. "Caloric needs are based on numerous factors, but the most important ones for a healthy individual include gender, age, weight, height, and activity level," Stephanie Ferrari, a registered dietitian with Fresh Communications, told POPSUGAR. To figure out this number, either meet with a dietitian or use this formula.

Then figure out how many calories you need to lose weight — go for a moderate calorie deficit, not a major one, to avoid extreme hunger, which could result in binge-eating. Creating a calorie deficit — without going below 1,200 calories — will absolutely help you lose weight.

2 Focus on Whole Foods

Focus on Whole Foods

If it comes from a package with a million ingredients listed that you can't pronounce, don't eat it! Eat foods in the form most closely found in nature. Vermont-based registered dietitian and nutritionist Maddie Kinzly MS, LD, told POPSUGAR that whole foods are "loaded with healthy vitamins, minerals, and fiber to keep you full," which helps you feel satisfied, so you don't overeat.

Your plate should be made up of whole foods, such as complex carbs including fruit, sweet potatoes, and whole grains, plus a variety of veggies, nuts, and seeds, as well as lean protein. Try to limit the packaged foods with tons of ingredients, additives, and dyes.

3 Get Enough Daily Protein

Get Enough Daily Protein

One macro to focus on for fat loss is protein. Dietitian Maddie Kinzly suggests getting lean protein at every single meal to not only build muscle but to also satiate hunger. Getting enough protein makes it easier to stick to your daily calorie goals because you'll feel satisfied.

For protein, you need about 0.8 to 1.8 grams per pound of bodyweight, depending on how active you are. A good rule of thumb is to aim for 20 to 30 grams of lean protein at every meal from sources that are low in saturated fats and processed carbohydrates. "This doesn't necessarily mean eat more meat," Kinzly explained. "There are many plant sources that contain protein, including grains, beans, legumes, nuts, and vegetables."

4 Follow the 80/20 Rule (or Maybe Even 90/10)

Follow the 80/20 Rule (or Maybe Even 90/10)

Whatever diet you follow, whether it's plant-based, Paleo, or low-carb, follow the 80/20 rule of eating. This means eighty percent of the time, you eat meals and snacks that are healthy, then you indulge the rest of the time, if you feel the urge.

Swapping most of your meals for healthier options is an easy way to "diet" without feeling deprived. For even greater results, Beachbody trainer Autumn Calabrese, creator of the 21 Day Fix and 80 Day Obsession fitness and nutrition programs, recommends the 90/10 rule, which can be especially helpful to jump-start your efforts or if you have hit a fat-loss plateau.

5 Eat Veggies With Every Meal and Snack

Eat Veggies With Every Meal and Snack

Eating more veggies — not just at dinnertime — is one of the easiest ways to start losing body fat. Vegetables are the food group you want to be filling up on the most, because "they are high in volume and weight and fill up our stomachs, which helps us register the feeling of fullness," said registered dietitian and cocreator of Beachbody's 2B Mindset nutrition program Ilana Muhlstein, MS, RDN.

Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition, agree and say that veggies are also high in fiber, so they'll satiate your hunger longer, helping you consume fewer daily calories. Aim to include them every time you eat, for all meals and snacks.

6 Eat More Plant-Based Meals

Eat More Plant-Based Meals

Take eating more veggies a step further, and make more of your meals plant-based. Studies show that vegetarians (and even more so, vegans) routinely have lower bodyweights, Seattle-based registered dietitian nutritionist and Arivale Coach Ginger Hultin, MS, CSO, told POPSUGAR. That's because plant-based foods like veggies are high in fiber, and research shows that women who followed a higher-fiber diet were at a reduced likelihood of having an increased waist circumference.

Try eating a more plant-based diet, focusing on veggies, whole grains, and plant proteins such as beans, nuts, seeds, and soy products. You could even set up a plan where you eat vegan on certain days of the week (try these tempeh tacos on Taco Tuesdays!) or eat vegan until dinner.

7 Eat Until You're 80% Full to Prevent Overeating

Eat Until You're 80% Full to Prevent Overeating

We are not fans of the clean-plate club! Instead of putting down your fork when you've finished eating every last bite, eat slowly and pay close attention to how your belly feels. To prevent overeating, "eat until you are no longer hungry, not until you are full," Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic's Wellness Institute, told POPSUGAR in a previous interview.

When cooking meals at home, serve an appropriate portion on a plate, then put the rest in the fridge — not on the table in front of you, because you'll be more likely to go for seconds when you're not even hungry. It's also OK to leave some food on your plate if you're not hungry for it. Pack away the extras immediately so you're not tempted to grab bites just because it's in front of you. When eating at restaurants, try this tactic: ask for a to-go container as soon as your meal is served, and pack up half right away to save for tomorrow's lunch.

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