How to Get Rid of Belly Fat

Works for Men & Women
men women get rid of belly fat

5 Steps to Get Rid of Belly Fat

  1. Belly Fat Diet
  2. Belly Fat Workout
  3. Get Rid of Belly Bloat (False Belly Fat)
  4. Flat Stomach Exercises
  5. Posture

1. Belly Fat Diet Calculator

Select Male or Female, Enter your Height, Weight, Age & Activity level and TapClick the button that says "Tell me How To Get Rid of Belly Fat"

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

You need to eat less than calories per day lose belly fat without exercising

2. Belly Fat Workout

Show All 37 Workouts

3. Get Rid of Belly Bloat

get rid of belly bloat
I lost 20 pounds in ONE Week all thanks to your free workouts & the water tip. I'm amazed at the results. Thanks so much you have saved me money and my life. Kayla Petroff

4. Flat Stomach Exercises

Even if you're already skinny with not much belly fat… Weak TVA or TransVerseAbdomiuns muscles make your belly protrude outward making your belly look fatter than it really is.

Watch the video below to strengthen your TVA muscles to instantly get a flatter stomach.

Do TVA or Flat stomach exercises as often as you like to get a flatter stomach but… You'll still need to do Step 1 & 2 to actually burn off belly fat

5. Posture

posture belly fat
Example of how good posture gets rid of belly fat

Bad posture or lordosis can also make your belly look fatter than it actually is → Perfect your posture

8 Important FACTS About Losing Belly Fat

  1. Losing Belly Fat is the same process as Losing Weight. These 38 fast weight loss tips could also be called 38 tips to Get Rid of Belly Fat.
  2. There are No special tricks, workouts, exercises, or diets that'll ONLY make you lose belly fat.
  3. As you lose weight or belly fat… You'll gradually lose fat all over your body in different places at different times.
  4. You can't lose belly fat without also losing inner thigh fat, love handles, double chin or face fat, flabby arms, cankles or any other unwanted fat on your body.
  5. lose weight all over when losing belly fat
    You lose weight all over as you lose belly fat
  6. Belly fat is usually the last to completely go away as you're losing weight all over your body → Why do I still have some belly fat after losing all this weight?
  7. Step 1 is ALL you need to do to get rid of belly fat + the other fat on your body.
  8. Step 2 just helps you lose fat all over faster.
  9. Steps 3-thru-5 DO NOTHING to burn belly fat. Steps 3-thru-5 will only make you stomach LOOK much flatter than it already is.

If You're Not Losing Belly Fat,

cant lose belly fat

More Tips if You're Not Losing Belly Fat

How Do I Get a Belly Like This ↓

six pack abs men women

You already have a belly like that, but It's hidden behind all your belly fat, so Step 1 & 2 will solve 99% of your problem.

To get EXTRA definition in your six pack abs,

Click on photos to do an Ab workout

More Ab Exercises

How Long Will it Take to Get Rid of My Belly Fat?

Because you lose fat all over when you're losing belly fat… You'll lose an inch of belly fat (or reduce your waistline by 1 inch) for every 4-to-8 pounds you lose.

So how fast can I lose weight?

The more overweight you are = the faster you'll lose weight. These other weight loss factors give you a better idea of how fast you can lose weight, but Look at James & Marlene

Notice how James, who is very overweight, lost 30 pounds & 6 inches off his waist in 30 days compared to Marlene, who isn't overweight, only lost 10 lbs. in 6 weeks (42 days)

lose belly fat

Even though James quickly lost a lot of belly fat… He'll still need to lose more belly fat to make his Abs more visible. James will probably lose less than 20-to-30 pounds his next 30 days because your weight loss rate gets slower as you get closer to your goal.

lose stubborn belly fat

Marlene's stomach was already flat. She needed to lose 10 more pounds of stubborn belly fat while doing ab exercises to make her abs more defined & visible.

TL;DR Summary

5 Steps to Get Rid of Belly Fat

  1. Eat less than 2000 calories per day → Get a more exact amount
  2. Do HIIT workouts to lose belly fat faster.
  3. Drink more water to get rid of belly bloat → 18 ways to get a flatter stomach
  4. Do flat stomach exercises to strengthen your TVA.
  5. Fix your posture for a flatter belly.

An IMPORTANT FACT About Losing Belly Fat

Losing belly fat is the same process as losing weight. You can't lose belly fat without losing any other unwanted fat at the same time.

If You Can't Lose Belly Fat,

lose belly fat chart

How to Get Six Pack Abs

When Will I Get Rid of My Belly Fat

101% of the reason why your belly will look like this is because,

man woman six pack

FAQ

How Do I Target Belly Fat?

You Cant.

You can't lose belly fat without losing any of the other unwanted fat on your body but,

You can target or ONLY lose belly fat when you're trying to lose your last 10-to-20 pounds because at that point… Your belly, hip & thigh fat is generally all you have left to lose.

Intermittent fasting, working out before your first meal & yohimbe are tricks you can use to get rid of your last few stubborn pounds of belly fat faster.

intermittent fasting belly fat
My lower tummy finally went away with the intermittent fasting trick. Yadira Garcia Sanchez

What Foods Are Good for Losing Belly Fat?

best foods for belly fat

ALL OF THEM.

Losing Weight or Belly Fat isn't about WHAT you eat → THERE ARE No magical fat loss foods → Fat loss is all about eating the right amount of calories & it doesn't matter what foods you eat to get those calories.

Do step 1 to see exactly how many calories to eat to lose belly fat but,

What's the Best Workout for Belly Fat?

Any Good Supplements for Belly Fat?

Yes → See the only 2 weight loss supplements that actually work → Because you can't lose belly fat without losing any other unwanted fat.

What About Herbal Wraps for Belly Fat?

belly wraps dont work
How Can I Prevent Belly Fat

Just eat the right amount of calories to maintain your weight. Use the calculator below to see how many calories that is ↓

Select Male or Female, Enter your Height, Weight, Age & Activity level and TapClick the button that says "Tell me How NOT To Gain Belly Fat"

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:
  • Eat no more than calories per day to NOT Gain ANY Belly Fat
  • Depending on how active you are or how many calories you burn exercising = you can eat more than calories per day and not gain any belly fat.

What Causes Belly Fat?

More Ways to Lose Belly Fat

Other Than Getting Rid of Belly Fat,
Adrian Bryant NowLoss.com
1-60 of 480 Comments
omar rangel

i enjoy sweets way too much how do i curb my sweet tooth.

August 26, 2018

Rose H.

I am super glad I found you Adrian because this website seems VERY legit. So, my concern is from my stomach and down... My belly has the most fat after giving birth and bad dieting. My butt and legs are not that big so I would like to lose my belly fat without decreasing too much of my legs and thigh.
Right now I am doing the intermittent fasting and it is going quite well. However, I tend to workout after work which is around 7-8pm and I would like to drink my protein shake (I bought a protein shake specifically for my buttock and thighs to grow) right after I work out but will that effect my intermittent fasting? I mean, I plan to drink it only 2x a week because you mentioned only do butt workout 2x a week.
I do not want super muscular butt or thighs but I would like to grow them. In general, lifting heavy weight will it burn all the fat on my butt or just create bigger muscles and I can still have my semi-soft buttock? :)
I really appreciate you putting all this work together to share with the world! Thank you Adrian!!

July 10, 2018

Rose H.

Also, my goal is to lift my butt to look more round. What would be the best exercise for this? I want to separate my butt from my thighs, will daily of donkey kicks and side leg lifts (fire hydrant) without any weights be OK or should I not do them daily? :)

July 10, 2018

Adrian Bryant

1. you can only mess up I.F. if you break-your-fast too early

2. but regardless of I.F if you keep your caloreis right you'll still lose weight

3. as for protein you need to get a certain amount daily (BW x .7 = grams needed of protein daliy)

4. there is nothing magical about portein shakes. you protein can come from any source

July 10, 2018

Rose

Thank you so much Adrian! Now for the butt portion should I ask these questions in the “butt” section? :)

July 11, 2018

Adrian Bryant

LOL! - you can ask anywhere. no need to post on butt pages

July 12, 2018

Ella

Hi , i am about 74kg and approximatetly 175cm and i am a child i want to lose weight but im not sure how to lose my cankles?

July 06, 2018

Josephine Tan

Hi, I am 101lbs and 158cm female with very slim body all over, my hips and thighs are slim and small too but my lower belly fat protrudes. When I sit down, my belly fat is very soft and becomes a very big foldable and pinchable layer that is very easy to grab. I do weight lifting (upper/lower) 6 days a week and only do sone light cardio about 20mins once a week during one of the weight lifting days. I am eating at 1400-1500calories.I cut sugar and have shared dessert once or twice a week. The belly fat is really stubborn and hard to lose. Please advise me. Thank you very much!

June 23, 2018

Adrian Bryant

you may need to just follow step #3 at your low weight to simply tightren up that area

June 23, 2018

Eniola

hi Adrian

i have a flat stomach but once in a while my lower abdomen protrudes. I used to think i was getting fat but i could still see my abs line on upper abdomen. What should i do?

June 15, 2018

Adrian Bryant

I need to know your current weight and height to help you better but it sounds like all you have left is stubborn belly fat to lose so use this plan here

June 18, 2018

Cat

Hi Adrian,
I want to lose my stomach fat and get a flat stomach by the end of May this year, but be able to keep it that way long-term. I also would like to get my thighs to slim down so I have more of a thigh gap so I do not get these irritating red bumps from wearing shorts. I'm not positive if I would like abs, but either way, which is a good exercise for a flat stomach and thinner legs? I am currently 146 lbs, 5'1'', and I am a size 10-12 in jeans. If you could help me reach my goal by then that would be great!!

March 29, 2018

Adrian Bryant

go here to do that

March 31, 2018

Maddy

Hi Adrian,
I am 28, 5’6’’ and 125 lb.
I have huge belly , flat butt. Recently I worked my butt made it curvier with hip thrust. Now I want to loose belly fat but don’t want to loose my butt mucles and don’t want to loose weight.please suggest me the workout plan that is suitable for me. Thank you in advance!

March 19, 2018

Emiliana

Hi. I am 235 ibs. And have lost a little over 20 ibs since Jan 1 but with my busy schedule i have no time to exercise and am only dependent on my low carb high fat diet. I need to lose 100 lbs before August, what should I do?

February 25, 2018

Brittany

Hi Adrian first I'd like to say thank you so much for this wonderful website ,which has helped me loose weight several different times. I'm back on my weight-loss Journey again and I had a question. when ever I go on on my weight-loss journey I always like to start taking metabolism pills as a kind of extra boost for me ,it helps me lose weight a lot faster I wanted to know would it be okay to take these metabolism pills if I'm trying to do the exercises that will help me gain a bigger butt do you recommend metabolism pills during this journey

February 21, 2018

Adrian Bryant

you cna take the pills but i can assure you 99% of your success is due to diet and exercise

February 22, 2018

Michelle

I'm 5ft 4 weigh 115 pound and body % around 19.3 but still have a fat tummy and no visible abs!! Any ideas what I should do?? I exercise with weight 3 times a week eat a high protein diet

January 08, 2018

Scott Manuel

I want to lose my belly fats, but I don't know how. Hope thus stomach exercise will help me.

January 05, 2018

Adrian Bryant

then focus on STEP 1

January 07, 2018

samantha

Hi Adrian I started exercising last summer at my heaviest weight 220lbs.I'm 5'3 and am now floating between 185-190.
I think that you are innovative with your workouts and full of knowledge.What should i do to kick my weightloss back into gear again?
Thank you!!!!

June 22, 2017

samantha

Thank you Adrian! It's day one of me taking your advice and I already feel a difference.Im determined to get results you are my motivation.
How many calories should i be eating a day? Is 1200 too low? Thank you a thousand times!!

June 23, 2017

Adrian Bryant

low enough where you can realistically maintain it

June 24, 2017

samantha

so if i do hip thrusts( 4 sets of 12 reps ) on monday is it ok to do weighted butt bridges on tuesday?
Thankyou!

June 26, 2017

Adrian Bryant

yes but its better to do hip thrust OR bridges ONLY and if you had to choose ONE then do hip thrust since butt bridges are just hip thrust done in a shorter range of motion

June 27, 2017

samantha

i appreciate all the advice Adrian.Now, when it comes to rest days for glutes is it only necessary when using heavy weights?
I do hip thrusts (4X15) using only 10lbs.will i get negative results if i do them every other day?i dont want them to get weaker if im overworking them.but with 10lbs i dnt think that is damaging enough.im trying to figure out a way to get my glutes on the most ideal workout for maximum muscle benefits!
Thank you Adrian !
-Samantha

July 10, 2017

Adrian Bryant

why only 10 pounds? look at this

July 11, 2017

samantha

You dont know any kickboxing/karate esq type workout vidz? That would be so awesome!i am doing the I.F MON-FRI along with your body workouts and have felt a difference in my clothes.thank u always!

August 21, 2017

Monica

Hi I've been working out on/off for several years. I enjoy health and wellness. My dilemma is flattening the abdominal area left from a c-section some 21yrs ago please give me a solution. My eatingtypically is typically a smoothie daily along with with chicken/fish/red meat. My weight is approx.133lbs standing at 5'5. I need a solution.

June 18, 2017

shay

HI, what is the fastest way to lose 20 pounds. I am 5'10 female, 165 pounds, I can not stand it...

May 16, 2017

Sha

Hey Adrian, my goal is to lose 150 pounds. I had a baby and am more motivated than ever to lose weight now. I have been going strong working out 5 to 6 days a week for the past month. I am currently 244 pounds and only about 5'6". Please help recommend which of your workouts to follow. In the past month I have definitely mastered the diet and junk food makes me nauseous now. I just need to find the appropriate workout plan to help me reach my goals as soon as my body will allow. Please help!!

May 01, 2017

Missy

Corrections from previous comment***
Hello Adrian!

I'm 38 and 4'9". I weigh 168 pounds and I'm super short! I want to get rid of my belly fat and tone up the rest of my body, just a little bit. What meal plans and workouts are there for me?

Thank you!

April 17, 2017

Adrian Bryant

this is good to start with

April 17, 2017

Misha

Hi :) Im 21yrs old and I'm 5'5. I never had an issue with my body before since i always had a constant weight of 119lbs and had a toned figure without doing anything but over the summer i gained weight and went to 128lbs.....and my stomach looks so unattractive now....and i gained love handles too....i don't know what to do....i don't know how to count calories nor what things i should do to sculpt my body not just stomach but my waist and butt as well........i want my figure back but i don't know the first thing to gain it back.....and i want fast results....im willing to do whatever it takes because its starting to give my self esteem issues and lowering my self confidence....:( and given I'm a student....all i do is sit and study so i can't really go to the gym either...

March 17, 2017

Adrian Bryant

start here

March 17, 2017

Sylvia

Hi Adrian, I am 166 pounds and 5'8 with slim build. But I need to loose belly fat and tone all over. What diet and exercise you recommend I do to rid this? Thank you.

February 09, 2017

Adrian Bryant

use this plan

February 09, 2017

Sylvia

Thank you.

February 09, 2017

Kiran

Hi Adrian I recently had a baby.(4 months ago) I went back to my pre pregnancy weight as soon as I delivered. My height is 5'4 and weight is 112lbs. I wanna get a flat stomach as soon as possible without loosing weight (if possible) beacuse I am already too skinny other than my stomach. Please advise

December 18, 2016

Kiran

23.5

December 18, 2016

Adrian Bryant

use this plan here to lose bodyfat. you will lose some weight (fat) but you'll also build some muscle or tone up enough to lose much overall weight while getting a flatte stomach

December 19, 2016

Kiran

Can i do your 90 seconds killer abs workout everyday because i need to get flat stomach in 1 months also if i cut down on wheat carbs will i grt faster results?

December 20, 2016

Adrian Bryant

no. flat stomach means losing belly fat. the 90 second workout does not burn much belly fat

December 20, 2016

Linda

Hi Adrian,
Thank you so much for providing such an amazing web page. I wanted to ask your opinion on whether I should either eat foods to gain weight or lose weight overall to lose belly fat. I am a 5'2, 23 year old woman and I weigh 100lbs. I'm very skinny so I want to gain muscle to get a curvier looking figure. However, though I am slim I have a slightly pudgy belly and side handles so I want to lose those as well. Is there a way for me to gain the weight I need to build muscle and loose belly fat as well? Thanks in advance. :)

November 13, 2016

Adrian Bryant

do this plan here but start limit your fat loss workouts to 1-to-2 times per week (or maybe none at all)

November 14, 2016

Linda

Thank you for the quick reply :). I'll get on it right away

November 14, 2016

keshav rana

I want to make six pack via loosing belly I am also joined the Jim but I am confused which supplement is effective for me please help me

October 29, 2016

Abri

Hello! After having my son, I began counting calories and working out about 4 times a week. I did lose 20 lbs, but my stomach never got flat. I don't want to lose too much more weight, but I would like to really get my stomach back flat. What can I do?

October 14, 2016


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