How to lose belly fat

Do you want a flat belly and defined abs? Read more to find out how to lose belly fat!

November 11, 2019
How to lose belly fat

Free workout app

Download now

The Internet is full of tips on how to lose belly fat fast, but is there truth behind them?

The first thing you need to address is the problem of spot reduction. Spot reduction stands for the claim that a certain part of the body can be targeted for reduction through the exercise of specific muscles in that desired area. Spot reduction is a longstanding fitness myth and is not possible.

When you exercise, the body burns overall fat stores in your entire body, not just in the areas you are exercising. No magic drink or exercise will help you lose belly fat only, and especially won’t make you lose belly fat overnight.

So, how can you lose belly fat? Keep reading to find out more about exercise and nutrition that will help you on your way.

Lose belly fat with exercise

A blonde girl in a grey yoga pants, sports bra and sneakers. She is standing in a squat position - knees 90 degrees bent, back straight, arms extened forward. She is facin the camera with a left side of her body. She is standing on a building rooftop, on a grass sufrace, behind her, a concrete fenc of the buidling is visible, along with some tree tops behind it.

So, if spot reduction is not possible, how can you lose belly fat? Well, the key is in the combination of a healthy diet and a well-structured workout plan that will target both fat loss and building all muscles. You can find such plans in the Madbar app, for example:

  • Pure Burn: 6-week plan targeting fat loss and muscle building

  • Holiday Fat Burn: 4-week plan for fat loss

  • Cardio Mix: 3-week plan for fat loss and muscle building

HIIT workouts, the most recommended form of workouts for fat loss, are the main ingredient of these plans. HIIT can burn 25-30% more calories than other types of training, and can help you achieve fat loss results similar to endurance exercise, but with a smaller time commitment.

Besides HIIT training, you can add some other activities that will help you burn excess fat. Some of the most recommended are:

  • Running

  • Strength training

  • Swimming

  • Brisk walking

When it comes to a diet that can help you lose belly fat, there are two important factors. First, you need to eat healthy and nutritionally rich food. Second, you need to be in a calorie deficit. Meaning, you need to spend more calories than you eat. This way, your body will spend stored fat for energy and you will be losing weight.

If you are trying to lose fat, you need to change your entire diet and follow scientifically proven weight loss tips. Unfortunately, there are no shortcuts or magic pills, but there are certain foods that can help you on your way.

Foods that burn fat

A white plate on which a salad is placed, ingredients are mixed together and one can see - lettuce, grated carrot, onions, tomatoes , and fried chicken breast pieces. On the top, two halves of hard boiled egg are placed. Next to the plate, there is a fork and a knife (on the left side). Everything is placed on a background made of dark wood.

To eat nutritionally rich foods that will help you maintain your caloric deficit, make sure to include foods on this list in your diet. 


Strawberries, blueberries, and raspberries are packed with fiber and have less sugar than most of the other fruit. In fact, they are so low in sugar that you can even eat them on low-carb diets. Since they are also low in calories, they are a perfect choice to snack if you are trying to lose weight. 


Eggs are nutritious, low in calories, and rich in proteins. Almost every weight loss program will have eggs on its menu, and there is a strong reason for this. Researches have shown that people who eat eggs for breakfast tend to consume significantly fewer calories throughout the rest of the day when compared to people who ate breakfast rich in carbs.


Vegetables, especially leafy green vegetables, are packed with fiber, vitamins, and minerals. High amount of fibers will make you feel full for a longer period of time, and since leafy green vegetables are low in calories, you will have no problem with staying in a calorie deficit.


Avocado gained its popularity for a reason. A 2013 study linked avocado found significant associations between avocado consumption and lower body weights, body mass index, and waist circumference. No superfood will magically burn fat, but avocado is pretty close to it.

How to lose belly fat fast

A fit blonde girl in a grey yoga pants and sports bra, standing on a rooftop with an outside gym. She is facint the camera with her left side, left elbow placed on a concrete rooftop fence, right hand holding a protein shaker filled with water, she is drinking from it. In the background, the urban scenery is visible.

Fast is a relative term. If you are trying to achieve fat loss in a couple of days, you must know it’s impossible. You didn’t gain that belly in a couple of days, and you won’t lose it in a couple of days either.

Losing excess fat is a process, and no one can tell you how long it’s going to take, since it depends on a lot of factors, such as age, health, nutrition, exercise, how much fat you have to lose, etc.

However, besides the combination of a healthy diet and exercise, there are some tips you can follow to speed up the fat loss process.

Drink enough water

Dehydration can make you feel hungry, and you may end up consuming more calories than you normally would. Not only that, but research has shown that if you drink 500ml of water before each daily meal, you will lose up to 44% more weight than if you don’t. 

Eat more protein

Consider eating more foods that are high in protein and low in carbs. Research shows that increasing your protein intake can reduce cravings and desire for late-night snacking. Other evidence suggests that high-protein diets burn more calories than low-protein diets. Check out Madbarz High-Protein, Low-Carb Foods article, and find out more about this topic!

Try intermittent fasting

Intermittent fasting is a great way to lose weight. You will consume fewer calories, your metabolic rate will increase, and you will burn fat without losing muscle. Additionally, fasting will activate the human growth hormone needed for muscle building.

Lower your stress level

Stress is an often mentioned factor for weight gain, the reason behind this is a complex hormonal response the human body has on stress. Simply said, stress raises the amount of hormone cortisol in your body, which can lead to cravings for foods that contain high amounts of sugar and fat content. There are various techniques to lower your stress levels, so you can try regular exercising, meditation, or spending time in nature to relax.


It’s impossible to target specific areas of your body for fat loss. Losing fat is a process that requires the right diet and exercise to achieve your goal. 

Although there is no magic pill or drink that will help you speed up the process, certain tips can help you lose weight faster. Besides exercising regularly and eating healthy, make sure to drink enough water, eat food high in protein, and avoid stress for the best results.

A well-structured workout plan is a must if you are trying to lose weight fast. Madbarz Premium offers various workout plans that can help you on this process, have you tried one yet? Do you have other weight loss tips you would like to share? Comment below and let us know!

Free workout app

Download now

Madbarz workout app

Workouts in your pocket!