We Asked 3 Nutritionists How to Actually Lose Belly Fat and They All Said the Same Thing
There's a ton of focus on belly fat these days. Has the conversation ramped up thanks to weight loss and diabetes medications like GLP-1s? Maybe, but it's safe to say there hasn't been a time in recent history when people weren't focused on keeping their midsection trim.
As the name implies, belly fat is fat stored around the abdominal area. But nutritionists are referring to two types of belly fat when they discuss it.
"'Belly fat' refers to both subcutaneous fat, which sits just under the skin, and visceral fat, which surrounds internal organs," says Morgan Walker, MS, RD, LDN, a sports nutrition and wellness manager and adjunct professor at Lebanon Valley College. "Having some body fat is normal and necessary for health, but excess visceral fat is associated with greater health risks than fat stored in some other areas of the body."
For instance, Walker says having too much visceral fat is linked to an increased risk of type 2 diabetes, heart disease, high cholesterol and certain cancers.
"Visceral fat is metabolically active, which means it releases hormones and inflammatory compounds that can negatively impact health over time," Walker tells Parade.
So, belly fat is more than an "aesthetic." In fact, one registered dietitian doesn't recommend doing a mirror check when you're trying to figure out whether you should even try to lose belly fat.
"Rather than focusing on appearance alone, it's helpful to look at health markers like waist circumference, blood sugar, cholesterol levels, blood pressure and how you feel overall," says Dr. Chris Mohr, Ph.D, RD, a fitness and nutrition advisor for Garage Gym Reviews.
Your doctor can test for these markers. If you do need to cut down on belly fat, there are tons of products that promise to do the trick and fast. But experts warn that they sound too good to be true because they are. We asked three nutritionists how to actually lose belly fat, and they all said the same thing: There are no quick fixes. Here's what really works.
🩺SIGN UP for Parade's health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self💊
How to Actually Lose Belly Fat, According to 3 Nutritionists
Registered dietitians share it's crucial to focus on living a holistically healthy lifestyle by focusing on nutrition, exercise and stress management when trying to lose belly fat. There's no use in looking for a magic cure-all-it doesn't exist.
"Rather than looking for a quick fix, focus on habits you can maintain long term: eating enough protein and fiber, staying physically active, prioritizing sleep, managing stress and being consistent most days of the week," Walker says.
Dr. Mohr agrees. Belly fat doesn't pop up overnight, so it's crucial to think of losing it as a long game.
"Belly fat doesn't develop because of one meal or one missed workout," Dr. Mohr emphasizes. "It's influenced by long-term habits, including eating patterns, physical activity, sleep, stress and even alcohol intake, so lasting changes usually come from addressing the bigger picture over a long period of time."
Related: ‘I Lost 150 Pounds With the Help of a Natural GLP-1'
Your Lifestyle Plan To Lower Belly Fat
You'll want to check multiple lifestyle habit boxes to lose belly fat.
"There is no single food, supplement, medication, or workout that specifically targets belly fat," Walker tells Parade. "Sustainable changes in daily habits tend to be much more effective than short-term diets because they address the root causes of excess fat accumulation and support long-term weight management."
Below, nutritionists break down three key building blocks of a belly fat-loss plan: diet, exercise and stress management.
1. Load up on critical nutrients for fat loss
Julia Zumpano, RD, a registered dietitian at Cleveland Clinic, says eating certain foods regularly can influence belly fat. For instance, she notes that sugary foods and beverages can trigger insulin release.
"When this hormone is released in excess, it can lead to increased fat storage in the midsection," Zumpano explains. "There are no specific foods that lower belly fat. It's more about whether you are consuming more calories than your body needs and where those calories are coming from."
Walker suggests ensuring you're meeting your protein needs, which vary from person to person. Fiber is also important. Men need 38 grams of fiber daily, while women need 25 grams.
Walker says high-protein foods that she loves include:
- Greek yogurt
- Eggs
- Fish
- Tofu
- Beans
Fiber-rich foods Walker recommends include:
She also recommends healthy fat sources, like nuts, seeds, avocado and olive oil.
"Building meals around these foods can help increase satisfaction, reduce overeating, and support sustainable weight management," Walker says.
Dr. Mohr isn't a fan of fad diets, but says the Mediterranean diet has scientific support.
"It focuses on foods people can actually enjoy and stick with long term," he says. "It's rich in fruits, vegetables, beans, seafood, whole grains and healthy fats, and it has strong research supporting both weight management and overall health."
2. Get a move on
Diet and exercise go hand in hand for good reason. Dr. Mohr recommends following the American Heart Association's guidelines for at least 150 minutes of moderate-intensity exercise per week, "which breaks down to about 30 minutes on most days." You can also do 75 minutes of vigorous-intensity exercise.
"Adding a couple of strength-training sessions each week is also a smart move for supporting muscle mass and overall body composition," he says.
For cardio, walking, swimming, jogging and group fitness are all great choices. "The best exercise is the one you'll do consistently, because consistency beats the 'perfect' workout every time," Dr. Mohr reports.
3. Manage stress
We know it's a steep hill to climb these days, but chronic stress is linked to obesity.
"Chronic stress can influence both our physiology and our behaviors," Walker says. "Elevated stress levels are associated with higher cortisol levels, which may contribute to increased abdominal fat storage over time."
Plus, high stress is exhausting. "Stress can also make it harder to maintain healthy habits by disrupting sleep, increasing cravings for highly palatable foods, reducing motivation to exercise and encouraging emotional eating," she adds.
Related: The Genius Belly Fat-Busting Trick We Wish We'd Known About Sooner
How Long Does It Take To Lose Belly Fat?
Nutritionists can't give a precise number of days, weeks or months that it takes people to lose belly fat. "There is no set timeline for losing belly fat because factors such as starting body composition, genetics, age, hormones, nutrition, physical activity, sleep and stress all play a role," Walker explains.
Generally, she says people reduce belly fat gradually as part of an overall weight loss plan. "People should think in terms of weeks to months rather than days," she suggests. "The most important goal is to focus on sustainable lifestyle changes rather than rapid results."
Related: What To Know About the ‘Pink Salt Trick,' the New Weight Loss Method Everyone's Talking About
Do You Really Need To Lose Belly Fat?
Don't trust the eyes. Walker doesn't recommend focusing on appearance when determining whether or not you need to lose belly fat. She says that signs that abdominal fat may be affecting health are:
- A waist circumference above recommended ranges (greater than 35 inches for most women and 40 inches for most men)
- Elevated blood sugar or A1C
- High blood pressure
- high cholesterol
"If someone experiences one or more of these, or their primary care physician identifies excess visceral fat as a health concern, then weight loss would be beneficial," Walker states.
Up Next:
Sources:
- Morgan Walker, MS, RD, LDN, a sports nutrition and wellness manager and adjunct professor at Lebanon Valley College
- Dr. Chris Mohr, Ph.D, RD, a fitness and nutrition advisor for Garage Gym Reviews
- Julia Zumpano, RD, a Cleveland Clinic registered dietitian
- Estimated visceral adiposity is associated with risk of cardiometabolic conditions in a population based study. Nature.
- Online Nutrition Resources at Your Fingertips. USDA.
- American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.
- Obesity and Stress: A Contingent Paralysis. International Journal of Preventive Medicine.
Copyright 2026 The Arena Group, Inc. All Rights Reserved
This story was originally published June 13, 2026 at 4:25 PM.