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20 Effective Tips to Lose Belly Fat (Backed by Science) Written by Franziska Spritzler, RD, CDE on July 12, 2018 Belly fat is more than a nuisance that makes your clothes feel tight. Your body is an amazing machine. It's designed for efficiency, meaning if you do the same thing over and over again, the process becomes easier. This applies to your running workouts too. Not only will they start to feel more effortless (even if you're still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output.

Avoid simple carbohydrates and anything sweetened with corn syrup. Replace these with fruit and high-protein food rich in omega-3 fatty acids, like tuna and olive oil. The more protein you eat, the more sustained you will feel. It's OK to eat healthy fat because it will help you feel full for longer. Instead of completely cutting out certain foods, let yourself have one Oreo. Sometimes feeling deprived can make you crave that food even more.