Water in your stomach at the start of a meal will help you reach a state of fullness faster, making it easier to eat less. When the stomach senses fullness, it sends a signal to the brain to stop eating. Water is a natural appetite suppressant, and some people find drinking water before eating helps quench their thirst AND takes up space in their stomachs. Stay hydrated by choosing the right beverages Here’s a great resource to get you started eating a balanced diet for weight loss. A balanced diet also includes healthy fats, fresh veggies, and fruit, along with dairy or dairy alternatives. Plus, the combination of fiber and lean protein will fill you up without blowing your calorie budget. Lean protein and fiber are the building blocks of healthy eating that help shed belly fat and gain muscle. And overall weight loss translates to a smaller waistline in addition to a smaller number on the scale. Create a negative energy balance to promote overall weight lossīy eating fewer calories than your body needs (also known as a negative energy balance), you will lose weight. While no magic diet plan will erase fat from your middle, some smart choices can set the stage for success. Things you can do now to lose belly fat and gain muscle Diet Translates to lower overall body weight.Who doesn’t feel better when their favorite jeans fit just right? Excess belly fat increases your chance of developing chronic conditions such as diabetes, heart disease, high blood pressure, dementia, and some types of cancers. Improve your health when you lose belly fat and gain muscleĮveryone has some fat around their middle, yet too much is bad for your health. If you want to trim your midsection, then check out these science-backed diet and exercise tips to lose belly fat and gain muscle. Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)
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