Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods such as vegetables, fruits, lean proteins, beans, and whole grains
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
Do regular strength training
Do cardio exercise such as brisk walking, cycling, swimming, or jogging
Add high-intensity interval training if appropriate
Stay active throughout the day and reduce long periods of sitting
Get 7 to 9 hours of sleep each night
Manage stress with relaxation, breathing, yoga, or meditation
Limit alcohol intake
Track food intake and progress consistently
Be patient and stay consistent over time
Check with a healthcare professional if belly fat is sudden, severe, or linked to hormonal concerns