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The #1 Best Daily Habits to Melt Abdominal Fat, Say Physicians

Five ways to help get a lean tummy, according to experts. 
FACT CHECKED BY Emilia Paluszek

Having a flat tummy not only feels good, but it's healthier for you. Excess belly fat can cause long-term significant health problems like diabetes, heart attack, stroke, cancer, fatty liver, depression and more. "Abdominal fat is not necessary for human survival. In fact, it can actually cause problems for your health. Your body needs a certain amount of fat to function properly. When you have too much fat around your belly, it can lead to serious health issues. When you have excess fat around your midsection, it can make you feel sluggish and sick. This is because your body has to work harder to burn off calories that are stored in this area,"  Reda Elmardi, a Registered Dietician, Certified Nutritionist, Certified Strength and Conditioning Specialist Trainer and owner of tells Eat This, Not That! Health. We talked to experts who reveal the best daily habits to take on to help lose weight and get a flat tummy. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.


Add Resistance Training to Your Workout Regime

man doing sled push at gym to speed up belly fat loss

Dr. Kellyann Petrucci, M.S., N.D.,a board-certified naturopathic physician, weight-loss, anti-aging expert and New York Times Best Selling Author of Bone Broth Diet says, "In my medical practice, 'waistline creep' is one of the most common complaints I hear.  And it's a serious problem. But research points to a simple solution—and it doesn't involve cutting calories or doing hundreds of sit-ups. Instead, it involves resistance training. And remember that resistance training doesn't just mean lifting weights; it also means using your own body weight. If you take up resistance training to battle your belly fat, get more bang for your buck by combining it with a low-carb diet. Sugar and grains are the biggest dietary culprits when it comes to visceral fat, because they cause metabolic syndrome—and metabolic syndrome leads to a big belly."


Avoid Alcohol

woman refusing glass of alcohol

Jesse Nicassio, former NFL player and CEO of Juke Gyms says, "Alcohol is just the worst when it comes to losing weight. When you drink, you consume many extra calories, but the problem is deeper than that. When you have alcohol in your bloodstream, your liver focuses on metabolizing alcohol rather than metabolizing body fat. It can lead to an increase in the stomach."


Select Whole Foods

fiber foods

According to Nicassio, "Eating natural foods instead of processed foods will help you avoid excess salt and enhance your fiber consumption. Whole foods with a high fiber content take longer to digest and make you feel fuller, allowing you to eat healthily and create a calorie deficit. Choose an apple over juice, whole grains over white bread, and wild-caught fish over lunch meats."

RELATED: The #1 Sign Your Blood Sugar is "Way Too High"


Keep Track of Your Food Consumption and Physical Activity

person counting calories and keeping track in notepad

Nicassio states, "Many things can help you lose weight and belly fat, but the key is to consume fewer calories than your body needs to maintain your weight. You may keep track of your calorie consumption by maintaining a meal journal and utilizing an online food tracker or app. This strategy works well for weight loss. Additionally, food-tracking software allows you to track your protein, carbohydrate, fiber, and vitamin intake. Many of them also let you track your physical activity and exercise."

RELATED: Habits Secretly Increasing Your Abdominal Fat, Say Physicians


Eat Food that is Quick to Prepare

Kent Probst, personal trainer, kinesiotherapist and bodybuilder with Long Healthy Life says, "Look for recipes that call for fewer ingredients, using whole,unprocessed foods. You'll be more likely to stick to a healthy eating routine. For example, soups can be very healthy and are usually easy to prepare."

Heather Newgen
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications. Read more about Heather