Let’s face it:

We all want to lose belly fat and feel good about ourselves.


The bad news is, we can’t limit fat loss to the belly by following some ‘amazing techniques.’ We need to lose weight from the entire body, which will naturally define our midsection.


The good news is, there are plenty of fantastic tactics that make the process possible and even pleasurable.

Without further ado, let’s review the top three ways to lose fat and lean down your belly:

1. Eat More Protein

Protein might seem like a nutrient only bodybuilders need, but this is far from the truth. The nutrient is essential for our health because it plays a role in hormonal synthesis, growth, development, and the production of antibodies, neurotransmitters, and more (1).

When it comes to belly fat loss, protein is essential for a couple of reasons:

First, getting more protein protects muscle loss as we diet (2). In other words, the body has the building blocks it needs to preserve muscle tissue and burn primarily fat instead.

Second, protein is highly satiating and makes it easier for us to eat less food and lose belly fat (3).

Great sources include:

  • Meat 
  • Fish
  • Poultry
  • Eggs
  • Dairy
  • Protein powder

2. Focus On Resistance Training

Resistance training is fantastic for belly fat loss. It doesn’t burn as many calories as cardio, but it offers another benefit:

It stimulates our muscles and effectively signals the body, “Hey. Muscle is important, and we need to keep it around. Don’t burn it off for energy.” By training our muscles regularly, we get to keep them and lose mostly fat (4).

In other words, we get to reach our goals quicker and achieve a lean and athletic look.

The best part is, all you need are two to three sessions of 30 to 40 minutes each.

3. Do Some Cardio

Cardio is beneficial for those looking to lose belly fat because it helps us burn extra calories. This, in turn, allows us to put ourselves in a calorie deficit for fat loss (5).

But what is a calorie deficit? This is when you purposefully consume fewer calories than your body burns. In doing so, you force it to break down fat tissue to get the remaining energy it needs.

Similar to resistance training, don’t go overboard. Two to three sessions of 30 to 40 minutes will be more than enough to make a difference.

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