Pass on processed foods: Limit refined sugar products. Natural vitamins and fibers are absent from processed foods. Their main ingredient is sugar. The body can easily store them as fat.
Follow the Mediterranean diet: Some studies suggest the Mediterranean diet may reduce central obesity or belly fat, explains Patricia Araujo. Northwestern Medicine Chicago employs her as a registered nutritionist. The heart-healthy diet emphasizes fresh foods and limited lean meats.
Watch your portions: Watch portions and calories. Not every meal requires measuring cups. But watch your plateload.
Avoid unhealthy fats: Avoiding saturated fat helps lose abdominal fat. Common culprits are meat, butter, and processed foods. Not all fat is terrible.
Get moving: Exercise may reduce belly fat. The CDC recommends 150 minutes of moderate-intensity exercise per week for adults. About 30 minutes five days a week.
Try HIIT: HIIT and interval training are popular workouts. Short bursts of intensive exercise, lower-intensity motions, and rest are key.
Grab some weights: Strength training may reduce abdominal fat. Strength training increases metabolism. They burn weight-gaining calories. Use hand weights or resistance bands at home
Eat colorful foods: Colorful veggies and leafy greens lend crispness to meals. The extra space on your plate is better filled with veggies than grains or pasta. Fiber-rich diets help lower body fat.
Watch what you drink: Consuming sugar-sweetened beverages increases calorie intake. Alcohol should be limited. Alcohol adds empty calories and may prevent fat burning.