Whether it’s the exercise or the extra fries, everyone faces their own challenges when trying to lose weight. For many, though, losing belly fat is an extra challenge in itself.
From fasting to getting better sleep, there are plenty of ways to burn body fat that don’t even require a gym. For those looking for a way to lose belly fat without working out, here are six tips to flatten your stomach:
1. Intermittent fasting
Intermittent fasting is a popular weight loss method that can burn belly fat. The dietary practice requires eaters to consume their calories during limited windows of time. Some regiments require dieters to only eat while the sun is up, but some demand all calories be consumed within as little as a few hours.
A 2023 study published in the peer reviewed medical journal Obesity discovered that intermittent fasting, combined with protein pacing, could burn more belly fat than calorie restriction. Protein pacing requires eaters to evenly space out their protein intake within their fasting windows.
2. Cut out added sugars
Registered dietitian Lisa Valente spoke with Healthline about some great ways to lose belly fat, including one particularly sweet tip.
“Added sugar is something most of us get too much of in our diets,” she explained. “You’ll find it in sodas, sweetened beverages, desserts, but also in bread, crackers and other places you might not think to look.”
According to the Atlanta-based Centers for Disease Control and Prevention, added sugars contribute to obesity, Type 2 diabetes and heart disease.
“Increased added sugar is associated with higher levels of belly fat,” she added. “Eating too much added sugar also makes it harder to lose weight or maintain your weight, because you’re getting a fair amount of calories without a lot of nutrients.”
The Dietary Guidelines for Americans 2020–2025 recommends people over 2 years old get less than 10% of their total calories from added sugars, no more than 200 calories for most.
“You don’t have to cut it out completely, but just cutting back (on added sugars) can help you lose weight and also may help you lose fat around your midsection.”
3. Mediterranean diet
Ranked the best diet of 2025 by U.S. News & World Report, the Mediterranean diet is a health-boosting powerhouse. The meals focus on fruits, vegetables, whole grains, beans, nuts, healthy fats, fish and poultry, without including a lot of sweets, processed foods and red meat.
According to Rush University, it’s become a popular “flat belly diet” in the process. The university suggested dieters focus on olive oil, nuts and seeds, avocados and fish. It also said they should eat yogurt regularly, as it has been found to reduce belly fat.
4. Curb carbs
To lose belly fat, one might think they need to eat less fat. According to Johns Hopkins Medicine, dieters should really be cutting out refined carbohydrates if they want to flatten their stomachs.
According to Johns Hopkins Clinical and Research Physiology director Kerry Stewart, Ed.D., the key to losing belly fat is losing fat in general. Researchers from the same institution discovered in 2012 that low-carb diets can lose eaters around 10 more pounds than low-fat dieters within six months.
5. Better sleep
Certified clinical nutritionist Autumn Bates has taken her talents to the internet, where she has garnered a massive social media following as an influencer. According to the diet expert, burning body fat can be a lot easier if you’ve had a good night’s sleep.
“Not getting enough sleep and getting low-quality sleep increase our stress hormone, cortisol, the very next day,” Bates told her 686,000 YouTube subscribers. “And it increases our hunger hormone, ghrelin, the next day as well. High levels of that stress hormone, cortisol, are directly linked to weight gain around the belly. Getting to bed just a little bit earlier helps you naturally lower those cortisol levels, make you feel a lot better and help with addressing weight gain, specifically around the belly.”
Some need more or less, but most people require around eight hours of sleep each night.
“If you really want to maximize your results and feel a lot more energized the next day, I also recommend shutting off all technology (TV, phone and laptop) about 30 to 60 minutes before bed,” she continued. “This dramatically helps raise our sleep hormone melatonin and promote deep, high-quality sleep.”
6. Eat fruits and vegetables
Fruits and vegetables are full of complex carbohydrates essential to a healthy diet. These carbs are much healthier than their refined counterparts often found in sweets, white bread and cereal.
Eating more fruits and vegetables may reduce certain cancer and chronic disease risks. According to 2018 research published in the peer-reviewed Journal of Chiropractic Medicine, fruits and vegetables may also reduce a person’s risk of developing Type 2 diabetes.
To keep the belly fat off, dieters will need to manage their weight with healthy eating practices. For that, fruits and vegetables should be near the top of the list.
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