Ladies, shedding belly fat can feel nearly impossible. It’s likely that we see progress with other parts of our body, but the midsection can just be SO stubborn.

However, there are some tips we can follow that can help get us a flatter belly, lose inches, and feel less bloated.

Increase Non-Exercise Movement

It’s awesome when we can consistently get our workouts in throughout the week, but what we are doing outside our workouts is just as important. A workout takes up maybe an hour of our day; if we are being stagnant for the rest of the day, I wouldn’t say your workout has gone to waste, but you will lose fat at a much faster rate if you are active at other points during the day.

These periods of activity are low-intensity, which could entail walks, light bike rides, or yoga and stretching. We can also do the little things that add to our daily step-count, like parking further away from the door or taking the stairs. Called non-exercise activity thermogenesis, or NEAT, movement throughout the day plays a big contributor in reducing belly fat and maintaining a healthy body composition.  

Meal Prep Like a Champ

It is so easy to munch on something easy, yet unhealthy, when we get home from work and don’t feel like cooking. I can’t tell you how many times I’ve come home to some hungry children, and end up just picking up pizza because it is convenient–and I don’t need to do the dishes.

I know it can seem like a big undertaking, but taking an hour or two over the weekend to meal prep for the week will make your life a lot easier, and your belly flatter. You won’t need to think about what your next meal will be, making it less likely to opt for something processed or calorie-dense.

I like to change my meals up week-to-week, but they usually consist of a protein (chicken, lean beef, or fish), with a variety of vegetables. And when it comes to vegetables, don’t be afraid to indulge–it’s really hard to overeat veggies because many have a high water content, and they are typically low in calories. Zucchini, cucumbers, celery, green cabbage, and spinach are great options.

I suggest you make things even easier for yourself and order your protein from Butcher Box, which delivers high-quality protein right to your door.

Track Your Meals

To be honest, I’m not the biggest advocate of prescribing meal tracking plans for all clients. Sometimes, it is not the best recommendation, especially if there is a history of disordered eating.  

But, tracking your food for a few weeks can provide some really great insight into not only how much food you're consuming, but foods that may not be agreeing with you. I know that if I go through periods of high-dairy or gluten consumption, I tend to bloat more than usual. I don’t completely refrain from eating these foods, I just limit the amount I eat.

Or, I’ll notice I tend to overeat with certain foods, whether they may be sweet, salty, or fatty. When I make these observations, I’m a little more strategic with my portions, or I find alternatives that won’t lead me to over-eat.

Lift More Weights

I’m sure you saw this one coming. If you have been sticking to cardio as your main source of exercise, you can be getting so much more from your workouts by adding 2–3 sessions of weight training per week. Lifting weights help build lean muscle mass, which means you are burning more calories during exercise, and at rest.

The greater amount of lean muscle mass you have, the less body fat you’ll have. This added muscle will give you a more toned looked, including your core. If you are doing cardio fou days a week, simply swap two of those workouts for a resistance training session. If you don’t know how to structure your workouts, MAPS Anabolic or MAPS Resistance, would be a great place to start.

Cut Out The Alcohol

Last, but not least, we have to touch on the negative impact alcohol has on your midsection. With no nutritional value, alcohol is typically stored in the body as fat, which is why those who drink regularly tend to have a “beer gut.”

One or two low-calorie, non-sugary adult beverages a week may not be too detrimental to your waistline, but if it becomes almost a nightly habit, you may want to start cutting back. It doesn’t need to be done overnight, but you should slowly eliminate the number of drinks you are consuming per week. You may notice that you don’t need to make a lot more adjustments to your diet after making this change.

One or two of these tips may resonate with you; just remember that reducing belly fat requires patience and consistency.