Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods: vegetables, fruits, lean proteins, beans, whole grains, nuts, and seeds
Reduce sugary drinks, sweets, refined carbs, and ultra-processed foods
Eat enough protein at each meal
Increase fiber intake from vegetables, fruits, legumes, and whole grains
Control portion sizes
Drink plenty of water
Limit alcohol
Do regular strength training
Add cardio exercise such as brisk walking, cycling, or swimming
Increase daily movement and reduce sitting time
Get enough sleep each night
Manage stress with relaxation, breathing, or mindfulness
Track food intake and progress consistently
Be patient and stay consistent over time
Consult a healthcare professional if belly fat is sudden, severe, or linked to health concerns