Diet & Nutrition

Say Goodbye to Belly Fat: A Practical Guide to Shedding Those Stubborn Inches

April 10, 2024

I’m Kim.
I’m an M.D.-turned-entrepreneur and I’m dedicated to helping you build your dream career + lifestyle. Welcome to my blog, where I write (and podcast) about wellness, business + success!
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Belly fat is easy to gain but incredibly difficult to lose. In fact, often, it can feel almost impossible. 

If you’ve been struggling to shed those stubborn inches around the midsection, I’m here to tell you it IS possible.

But don’t worry; I’m not about to give you general, unhelpful advice you’ve heard 100 times before.

Instead, I’m sharing 8 specific and proven-to-be effective strategies for eliminating belly fat. Some of them might surprise you!

1. Take Ice Baths Or Cold Showers

In the last year or two, ice baths have become a massive trend in the wellness industry. One reason for this is the connection to weight loss.

The concept behind ice baths and cold plunges is known as cold thermogenesis. Exposing your body to cold temperatures can increase calorie expenditure and activate brown fat (a type of fat that burns calories to generate heat).

But you don’t have to do such extreme cold exposure to get the benefits. Taking cold showers is a much gentler way to boost your metabolism and promote fat loss.

2. Reduce Your Sugar Intake

If you’re trying to lose stubborn belly fat, one of the first things you should do is cut your sugar intake.

It’s well known that excessive amounts of sugar can hinder weight loss, and there are a few reasons for this:

  • Sugary foods cause a spike in blood sugar levels and insulin production, which can cause fat accumulation.
  • Excess sugar consumption increases the amount of visceral fat in your body. This is fat that sits around your organs, increasing the size of your midsection.
  • Sugar is highly addictive; the more you consume, the more you crave, significantly increasing your calorie intake.

3. Try Intermittent Fasting

When you fast in the evenings and mornings, your body starts to tap into stored fat for energy, including that stubborn visceral fat around the belly. This process is known as fat oxidation.

Research has also found intermittent fasting improves insulin sensitivity by regulating blood sugar levels and reducing fat accumulation.

So, if you’ve tried all the diets and still can’t shift the weight around the midsection, intermittent fasting may finally bring you some success.

4. Eat Spicy Food

We’ve already discussed how lowering your body temperature through cold exposure can promote weight loss. But did you know raising your body temperature can be just as effective?

Sure, things like saunas can aid weight loss. However, adding spices to your food is a simpler and more enjoyable way to increase internal body temperature.

Spicy food temporarily increases body temperature and heart rate, triggering a rise in metabolic rate and energy expenditure. This is due to a compound in spices called capsaicin.

5. Manage Your Stress Levels

Stress is one of the biggest drivers of belly fat accumulation. So, if you lead a stressful life, this is likely a contributing factor to your stubborn belly fat.

Whenever we get stressed, our body enters “fight or flight” mode (the sympathetic nervous system). This increases cortisol levels (the stress hormone), which leads to increased fat storage, particularly around the abdomen. 

Stress also disrupts metabolism and appetite and can trigger emotional eating. So, when you’re stressed, you’re likely to consume more calorie-dense comfort foods.

6. Increase Your Protein Consumption

Many people think they must cut ALL calories to lose weight, so they reduce their consumption of all nutrients, including protein.

However, protein is actually beneficial for reducing belly fat, so this is a nutrient you should increase, not decrease.

Here’s why:

  • Protein is the most satiating macronutrient, meaning it helps you feel fuller for longer. So, by eating more lean protein, you can reduce your overall calorie intake and prevent overeating.
  • Protein has a high thermic effect (TEF), meaning your body burns more calories to digest, absorb, and metabolize protein than carbs and fats. 
  • Eating lots of protein can boost metabolism by regulating insulin sensitivity and blood sugar levels.

7. Walk Everyday

Another common weight loss myth is that you can only lose weight if you do intense workouts like running and HIIT classes. 

While high-intensity cardio is excellent for quick and high-weight loss, moderate-intensity workouts also have some benefits.

Regular walking has been shown to:

  • Promote fat oxidation
  • Boost metabolism
  • Improve insulin sensitivity
  • Reduce cortisol levels

All of these benefits are linked to weight loss!

Plus, while walking primarily targets the lower body muscles, it also engages and, thus, strengthens the core muscles for stability and balance. While the results aren’t immediate, if you walk every day, you might notice a firmer belly over time.

8. Prioritize Your Sleep

I’ve mentioned cortisol levels (the stress hormone) a few times. That’s because there is a strong link between stress and weight gain.

High cortisol levels can lead to increased appetite and cravings for unhealthy foods. 

As sleep deprivation increases cortisol levels, prioritizing your sleep is a surprising but highly effective way to shed those stubborn inches on your waistline.

So, if you often crave calorie-dense foods or regularly feel stressed, ensure you get 7-9 hours of quality sleep every night!

Final Thoughts

In this week’s YouTube video, I dive deeper into these eight weight-loss strategies, explaining HOW you can implement each one starting TODAY.

Here’s where you can watch: 

Finally, if you’re struggling with stubborn belly fat, I’d love to hear from you. Which one of these strategies will you try first?

Comment below or find me on Instagram and send me a DM! I’d love to hear from you.


Looking to take your wellness journey to the next level?

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  • find out why health & wellness coaching is a skyrocketing industry that can provide the freedom and fulfillment you’ve been craving
  • discover the 3 biggest myths about health & wellness coaching that will hold you back (and what the truth is instead)
  • learn the secret sauce for getting amazing results for your clients (and building a profitable business as a wellness coach)

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