1. Know why you want to change your belly
You may be thinking, “I’m here because I want to lose belly fat –duh!” But, let’s get more specific:

● Has your doctor told you to lose weight for health reasons?
● Are you relatively healthy, but feel like your clothes are getting tighter and tighter?
● Are you looking to slim down for aesthetic reasons?
Knowing your reasons for wanting to change, will help you set clear goals and stay motivated.
Keep in mind, getting a flat (or flatter) stomach won’t fix all of your problems (i.e. divorce, sick relatives, loss of a loved one, etc.). So, know your reasons for wanting to change, and whether that change is worth the effort.

2. Accept that there’s no trick to spot-reducing belly fat

We all want the easy way out of stubborn problems. As frustrating as it may be, you can’t lose fat only from your belly (excluding surgical and some pharmaceutical treatments). Belly fat loss goes along with overall body fat loss, which goes hand in hand with changes to diet and exercise.
So, the sooner you give up on those “Belly Shrinking Diets” and “Abs in 4 Weeks” programs, the sooner you can move on to something that does work.

3. Consume a diet centered around minimally-processed foods

While there aren’t any foods that will magically shrink your belly, highly-processed foods are really easy to overeat and can easily waste your efforts to get leaner.
Meanwhile, minimally-processed foods – like lean proteins, colorful fruits and vegetables, whole grains (yes, carbs!) and seeds – are more filling and satisfying.

4. Eat slowly, until satisfied.

You might’ve heard that people need a strict food tracking method to start losing fat, but we just haven’t found that to be the case.
Learn, listen and respond to your internal sense of hunger and fullness. This is a skill known as internal appetite regulation and is surely an important skill when it comes to weight management.
By relaxing, eating slowly, and tuning into your thoughts, emotions and bodily sensations, you can make great progress.

5. Find movement that you like.

You might have read that you can burn away belly fat with ab exercises or high intensity one and done workouts but the truth is, exercise only works if you do it consistently – and long term.
It takes sessions after sessions, for weeks and months to see and maintain results. Ideally, you’d combine some form of resistance training with some form of cardio.
Nowadays there are a vast number of options to choose between (Just take a look at our variety of classes!). So, be sure to find an exercise that’s doable, pain-free, and enjoyable for you! And if you have to choose between exercise or focusing on nutrition, please choose nutrition. But aren’t you a fitness business… yes we are. 

6. Approach all of the above with self-compassion, instead of criticism

Being nice to yourself to lose belly fat sounds like nonsense, doesn’t it?
Actually, research shows self-compassion is linked to healthier eating and more consistent exercise habits – as well as lower rates of depression, less perceived stress, and greater well-being overall.
Whereas, self-criticism has proven to be quite the opposite. Studies linked it to unhealthy eating behaviors as well as higher rates of anxiety and depression.
So, take the time to practice these three main elements of self-compassion in everything that you do:
● Mindfulness: Be aware of what you’re doing, thinking, feeling and experiencing.
● Common Humanity: Acknowledge that you’re not alone – that everyone goes through what you’re dealing with at some point.
● Self-kindness: Be generous and decent to yourself