Before we get into the nitty-gritty, let's get one thing straight: Spot reduction is a total myth. "Although there is no way to specifically target your belly area in a set amount of time with diet, as weight comes off from everywhere when you lose it, there are some practices that can help the debloating process so that your belly feels less extended and then you naturally just feel better overall," says Laura Burak MS, RD, founder of GetNaked® Nutrition and author of Slim Down with Smoothies. "As with any other body part, there is not one way to target your belly area because there are many different areas of your life that you need to adjust consistently, there is no magic bullet, and patience is key," she adds.

In summary, you can't target a specific area of your body to lose weight. But rather, by following just the right healthy habits on deck, you'll be able to shed excess weight all over your body, therefore reducing fat in your midsection (aka visceral fat, which is toxic to your health). A solid combination of diet, exercise, and smart lifestyle tweaks can help you reach your flat belly goal.

So without further delay, let's see what the experts have to say about some of the most effective ways to start flattening your belly in 14 days. And when you're finished, be sure to read about the 7 Exercises That Hit & Tone Your Belly at Every Single Angle.

The first pro tip from our experts? Consider kicking off each meal with bitter leafy greens. "They're super low in calories, take the edge off hunger, and help to fill you up with their fiber, so you'll eat less of the heavy stuff at your meals," explain The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who are members of our Medical Expert Board. Before you know it, you'll see the pounds start to melt away!

Bitter leafy greens also help with digestion by activating the flow of your digestive enzymes, making them excellent fighters against indigestion, bloating, and stomach distention, supporting your efforts to achieve a flat belly. "For a flat-belly bonus, start your meal with dandelion greens since their prebiotic fiber will also help to improve the health of the microbiome, which also will reduce bloating, gas, and a distended belly," The Nutrition Twins add.

RELATED: 6 Tips for Women To Lose Belly Fat & Keep It Off

Use this 14-day timeframe to "readjust your sweet palate," as The Nutrition Twins put it. Instead of opting for chocolate chip cookies and sugar-packed pastries, enjoy foods that are naturally sweet—like fresh fruit—to satisfy your sweet tooth. "You'll avoid empty calories that pack on those pesky pounds that typically settle around the midsection," The Nutrition Twins explain. "While your tastebuds start to adjust to a new, lower level of sweetness that doesn't contain added sugar, you'll experience less bloat since your body will no longer be holding on to excess water to dilute sugar. You'll feel lighter and greatly reduce sugar cravings, too."

To get started, The Nutrition Twins suggest trying a quarter cup of berries (which contains less than 25 calories, compared to a quarter cup of M&M's, which has a whopping calorie count of 210)!

Have you tried "zipping up" your abs? Doing so can make a substantial difference in your flat belly efforts. The Nutrition Twins rely on this method, instructing you to engage your core by squeezing it tight and pulling your abs inward and back toward your spine as you breathe out. "Think of zipping your abs together by using your muscles to contract your abs by pulling in from the center," they explain. "Think about pulling everything in from a vertical line from your belly button and up to between your breastbone and pulling everything in and back towards your spine."

You'll hold for 10 seconds while exhaling. Then, gradually release the hold, and repeat the exercise for 10 reps a minimum of three times each day. "This creates good posture and wakes up the ab muscles and makes it easier to keep your abs from pouching out, preventing them from looking bloated," The Nutrition Twins tell us.

Enjoying green tea throughout your day is another simple yet excellent way to flatten your belly in 14 days. Sipping on this healthy beverage will help you flush out things that make you bloated, like sugar and salt, while also ensuring you stay hydrated. "Green tea has been shown to help to promote weight loss and speed up your metabolism if you can get four to five cups a day," The Nutrition Twins explain. "It's easier than you think; each cup is only a teacup which is four to six ounces vs. eight ounces in a standard cup. Green tea also fights against inflammation that makes it easier to gain weight."

RELATED: 6 Ways to To Melt Your Beer Gut Fast

You may have heard that the more color you have on your plate—through fruits and veggies—the healthier it is. Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, tells us, "Increasing colorful vegetable and fruit intake to aid in weight loss is a good idea. However, different types of vegetables have different types of health benefits, so it is important to vary colors."

One of Young's go-to tips if you want to burn belly fat is to add more red-colored fruits and veggies to your diet, since they're chock-full of flavonoids. "Research has shown that flavonoids such as anthocyanins and flavonoid polymers, may contribute to weight loss, as well as prevention of obesity," she says.

When someone mentions "fats," you likely want to run for the hills. But not all fats are bad! As a matter of fact, adding healthy fats to your diet is a stellar way to lose weight and flatten your belly. Just remember that as with anything, portion control is key.

"Healthy fats contain monounsaturated fats, which have been said to help with weight loss and decrease inflammation," Young tells us. "They also help to keep you full for longer periods of time … avocados, for example, are an excellent healthy fat that are high in dietary fiber, which is crucial for weight management and weight loss as well as our digestive system."

Lean protein is an integral part of any healthy diet, and it supports your flat belly efforts. "Protein, especially lean sources, aids in feelings of fullness and leaves you satiated after a meal," Young says. "Furthermore, protein contains choline, which is found in lean meats, some seafood, and collard greens. Research has shown that choline can aid in burning body fat. Moreover, protein can also help to boost metabolism and reduce appetite, which is very important for abdominal weight loss."

RELATED: The Only 7 Belly Fat Exercises Worth Doing at the Gym

Although fast food is a tasty and convenient choice when you're looking to indulge in a cheat meal, highly processed foods can wreak havoc on your weight and health. "Highly processed foods contain refined carbohydrates that have little to no nutritional value and no dietary fiber," Young explains. "Research has shown that refined carbohydrate intake is associated with an increased waist circumference and belly fat accumulation." If you're looking to flatten your belly, nixing all heavily processed foods is one of the best ways to do it.

"First, it may sound counterintuitive, but drink more water," Burak suggests. Being chronically dehydrated can have a negative impact on every bodily process and prevent your kidneys and liver from efficiently eliminating waste. "For example, when you eat a salty meal without enough water to flush it out, you may end up feeling bloated in your belly area," she adds. "Adequate hydration just keeps everything flowing and keeps you regular in the bathroom. Chronic constipation and gastrointestinal problems can lead to belly bloating, gas, and discomfort in the area."

Adding plants to your diet comes with a plethora of health benefits, including weight loss. Burak suggests, "Focus on eating plenty of plants, which are the best sources of naturally-occurring fiber, nutrients, and antioxidants, paired with lean proteins like eggs, fish, poultry, nuts, and seeds to stabilize blood sugar and maintain homeostasis."

Research backs this up. According to a review of 19 different studies, consuming a plant-based diet can have a positive impact on the BMI and body weight of individuals who are overweight, those suffering from cardiovascular disease, and those dealing with rheumatoid arthritis.

Properly spacing out meals during the day is the name of the game. This way, you're not consuming a massive dinner each night, which will not only add to your belly fat but also contribute to sleep issues and acid reflux.

"Fueling your body more when you actually need the energy so your body can use it more efficiently, which is usually during the daytime hours, will help your body maintain a healthier weight rather than consuming thousands of calories at night when you're home sitting on the couch," Burak tells us.

RELATED: 5 Bad Daily Habits That Are Giving You Belly Rolls

"Using natural supplements like ginger, lemon, mint, dandelion, and bromelain-containing foods like pineapple can quickly help flatten a bloated belly, although it may be temporary," Burak explains. Research shows just how beneficial supplementation can be to your weight loss efforts. For instance, according to a systematic review of overweight and obese individuals, taking ginger supplements substantially decreased their body weight.

Getting your body up and moving each and every day is a key player in the weight loss game. Especially if you work remotely or sit at a desk all day long, it's important to offset the negative effects of a more sedentary lifestyle.

"Daily movement and activity are crucial for keeping your belly fat at a healthy level," Burak says. So set reminders to get up and moving! It's pretty seamless to take some work calls while getting in your steps on a treadmill or carve out a 15-minute break to walk around your neighborhood and breathe in the fresh air. Your mental health will benefit, too.

Keep in mind that it's recommended healthy adults perform a minimum of 150 minutes of moderately intense aerobic exercise or 75 minutes of vigorously intense aerobic exercise on a weekly basis, or a combo of the two. Of course, the more you do, the greater the health benefits.

We've established that performing cardio is very important, but making it the sole focus of your workouts is a mistake. Many individuals think that lifting weights will make them look "bulky," but that's simply not the case. This form of exercise is actually incredibly productive—and necessary—if you're looking to slim down and flatten your belly. Strength training helps you build and preserve lean muscle, and muscle torches a greater amount of calories than fat. It's all about creating a healthy balance of cardio and strength training.

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First, it's important to know that it's never too late to start losing belly fat. Not only will you look much better, but you will feel better, too. According to Harvard Health, belly fat that encompasses your liver and other organs in your abdomen is "metabolically active." This kind of belly fat—also known as visceral fat—is extremely unhealthy—even life-threatening. It can put you at a greater risk of suffering from ailments like diabetes, heart disease, high blood pressure, higher LDL cholesterol, and liver issues.

Eat This, Not That! spoke with The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, members of our Medical Expert Board. Ahead, they break down exactly how to get rid of your beer gut fast. Keep reading to learn more, and next up, don't miss these 6 Simple Exercises to Shrink Your Waistline After 40.

When you think of starchy carbs, they're usually doughy, processed, and refined carbs that are jam-packed with calories. By cutting them out of your diet, you'll reduce a substantial amount of calories, helping speed up your weight loss efforts, including trimming down unwanted belly fat.

"[In addition,] since fiber has been stripped out of these starchy carbs, there is nothing to slow down their digestion, so they cause an energy spike followed by a crash; when the crash hits, your brain looks for the fastest source of energy it can find—sugar," The Nutrition Twins say. "By cutting out these fiber and nutrient-stripped starchy carbs, you also slash sugar cravings that lead to overeating."

Adding high-intensity interval training (HIIT) to your routine is effective in decreasing subcutaneous fat and belly fat—research says so. "This is really encouraging for people who want to keep their workouts short, since HIIT training can also provide the same benefits as other [forms of] exercise, but in less time," The Nutrition Twins say. "It can even reduce heart rate and blood pressure while improving blood sugar levels and insulin sensitivity."

RELATED: 10 Tips for Men To Lose Belly Fat & Keep It Off

The Nutrition Twins recommend consuming a minimum of 25 to 30 grams of protein in each meal. The best part about eating protein? It's satisfying and will help fill you up, which in turn helps you consume fewer calories. "It also helps to stabilize blood sugar, preventing energy crashes and the cravings that come with it," The Nutrition Twins add. "Research shows that getting adequate protein increases weight loss and fat mass loss and preserves lean muscle tissue."

"Reducing alcohol intake may be obvious—after all, they call it a beer gut for a reason! But cutting back on alcohol by choosing a non-alcoholic calorie-free beverage in between every alcoholic beverage can help you to lose a beer belly quickly," The Nutrition Twins tell us.

Alcoholic beverages are caloric, make you thirstier, and support food cravings. This is a recipe for disaster if you want to lose belly fat. Your body classifies alcohol as a toxin and completely stops its fat-burning mode in order to prioritize metabolizing the wine, beer, or cocktails you drink. "Add that the brain doesn't compensate for calories that you drink, so you still eat just as much after you drink them, and that alcohol favors weight gain around the middle, and it's clear that using the 'every other method' can help your waistline to take less of a hit when you drink alcohol," The Nutrition Twins say.

RELATED: The Only 7 Belly Fat Exercises Worth Doing at the Gym

Staying hydrated is the name of the game if you want to melt belly fat. Sometimes, your brain thinks you're hungry when you're actually thirsty, which can result in consuming excess calories. "You can prevent this from happening if you drink water throughout the day," The Nutrition Twins say. "Also, water helps fill your stomach and can help to take an edge off hunger and prevent you from overeating. Plus, it fuels every process in your body, including an efficient metabolism."

The last of The Nutrition Twins' tips to get rid of your beer gut fast: Save your carbs for the end of your meal. By doing so, you won't have as much room for them and other heavier side dishes if you get your fill of protein and veggies first. "Like fiber-filled veggies, protein stabilizes blood sugar," The Nutrition Twins explain. "Carbs will have a much more difficult time spiking your blood sugar if it's already very steady, and they can't be digested as quickly."

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"I wanted to start my weight loss journey for a multitude of reasons. I am someone who has always struggled with her weight, and it has fluctuated most of my life. I lost a lot of weight at the end of 2015 in a very unhealthy way. I was depriving myself of food and alcohol and was severely under-eating," Maresca says. "It was not sustainable, and the second I stopped, I gained all of the weight back plus more."

Speed up to July 2020, and Maresca was the heaviest she had ever been. This was also an unprecedented time in our collective history, with the onset of the Covid-19 pandemic. "I mentally and physically was very unhealthy," Maresca explains. "That month I went to Hershey Park with some friends and I was too big to fit on any of the roller coasters. The level of embarrassment and hate for myself I felt having to get up off a ride when the ride worker told me I could not safely ride this ride was enough for me to want to change something." And so her real journey began.

Not setting a rigid timeframe for her end goal was integral to Maresca's success.

Maresca kicked off her 100-pound weight loss journey in July 2020. From that time through January 2023, her weight loss was steady, with some plateaus throughout, which is to be expected. "I didn't give myself a set timeframe to reach this goal, and I think that really helped remove any unnecessary pressure on myself," she reveals.

Maresca also stresses it's important to "control the controllable," and ask yourself, "What can I control?" For Maresca, it's her mindset and physical activity. "I think some people think weight loss is only working out and watching what you eat, but there is a huge mental component," she tells us.

Obviously, Maresca is only human like the rest of us, and there are some tougher days when it's difficult to make it to the gym early in the AM, or her body dysmorphia kicks in. "But I've learned to recognize those moments and take the actions that I need to realign my mindset. I have a great support system of friends and family that are always there for me," she says.

RELATED: This Chef's Just-under 100-Pound Weight Loss Journey Is So Inspiring

This eating plan helped Maresca lose 100 pounds.

First and foremost, developing a healthy relationship with food was essential. Having struggled with eating disorders in the past, and having tried countless "crash diets" that were not easy to maintain long-term, Maresca recognized the importance of identifying a plan that worked best for her body. "I did not want to deprive myself," she says. "I tried to eat healthy most of the time by cooking when I am home but when I [went] out to eat, I would order what I wanted without feeling guilty."

She's not a major fan of complicated cooking or meal-prepping, so she favors recipes that are pretty simple to whip up. One favorite? Seasoned, baked chicken thighs! "Chicken thighs are not as healthy as chicken breasts but I think they are so much more flavorful than chicken breasts. I'll bake a piece of salmon with a little Dijon mustard on it. I am also a big fan of the lentil pasta and chickpea pasta from Trader Joe's."

In addition, Maresca mostly eliminated drinking at home and saves it for a special treat when out with friends.

RELATED: People Who Lost 10 Pounds in a Month Reveal Their Best Tips

She's a major OrangeTheory fan.

Losing weight is a solid combination of diet and exercise. Maresca is a total OrangeTheory advocate. "I love the coaches, the classes, and the community," she says. "I am a morning workout person, so I go before work three (sometimes four) times per week. I'm not perfect, and went through waves of not going as regularly, but once I push myself to go and get back into my routine, I feel amazing mentally and physically."

Of course, what works for one person may not work for someone else when it comes to weight loss, because everyone's body is unique. But Maresca leaves us all with some solid advice. "Find what works for you, and stick to it as long as it makes you happy," she advises. "At the end of the day, you need to be doing this journey for you because you want to be healthier physically and mentally. Never, ever, think that your worth is tied to your weight. If someone in your life is nagging you to lose weight or only wants to be in your life if you lose weight, they aren't the type of people you want around. Control the controllable." We couldn't agree more.

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Of course, when the goal is to melt excess pounds off your body, quick results always sound the most appealing. But according to the Centers for Disease Control and Prevention (CDC), individuals who lose weight slowly and steadily (around one to two pounds each week) have a much better chance of maintaining their new weight and keeping excess weight at bay. It's all about fully committing yourself to the end goal, lifting yourself up along the way, and realizing your personal weight loss journey is not a race. According to Read, "It's crucial to remain consistent with your workout routine and diet. Weight loss won't happen overnight; it's a gradual process."

What makes these exercises so productive? Well, first off, they're compound movements, which activate more than one muscle group simultaneously. When compared to isolation exercises, compound movements lead to a greater number of calories burned. In addition, Read's exercises will help you boost your muscle mass, and as he puts it, "More muscle mass leads to a higher resting metabolic rate. This means that you continue to burn calories even when you're not exercising." Last but not least, the below exercises require a lot of energy to execute, which also results in torching more calories.

Keep reading to learn all about the five best exercises to lose 10 pounds. And when you're finished, be sure to check out our story on People Who Lost 10 Pounds in a Month Reveal Their Best Tips.

"Also called Hex/trap bar deadlifts, these are a great full-body exercise, focusing on your lower body. They primarily target your quadriceps, glutes, and hamstrings. They also are very easy on your shoulders, back, and knees," Read explains.

To set up, stand in the middle of the hex bar. Squat down to grab onto the handles, and drive up through your feet to stand up. Then, lower back down into a squat.

RELATED: 25 Sneaky Reasons You're Gaining Weight When You're Doing Everything Right

"RDLs are excellent for targeting your posterior chain, which includes the muscles of your back, glutes, and hamstrings," Read tells us. "They also stimulate your core muscles, helping with stability and balance."

To set up for the RDL, hold a loaded barbell or a dumbbell in each hand. Press your hips back and keep your back straight as you lower the weight until it's below your knees. Then, bring the barbell or dumbbells back up to the starting position.

"This exercise focuses on your chest, shoulders, and triceps, but also engages your core and lower body to provide a stable base for the lift," Read says.

To start the decline bench press, lie down flat on a decline bench below a racked barbell. Place your hands on the bar outside your shoulder span. Make sure your feet are hooked under the pad. Next, bring your shoulders back and down into the bench. Your spotter should help you unrack the barbell before you lower it down toward your chest. Then, press the weight upward as you extend your arms.

RELATED: 9 Simple Strength Exercises To Keep Your Weight Down for Good

The bent-over row is mainly an exercise for your back, but it also engages your biceps and shoulders, with your core and legs acting as stabilizers, Read explains.

To set up, plant your feet shoulder-width distance apart. You can either hold a set of dumbbells or a barbell in your hands. Press your hips back, and bend your knees just a bit. Then, row the weight up toward your torso, making sure your elbows don't stray far from your body. Then, extend your arms down once again.

Get ready to engage your triceps, shoulder, and chest muscles with pushups. "Plus, maintaining proper form during a pushup involves your core, so you're also working those muscles simultaneously," Read adds.

Start in a high plank with your hands below your shoulders, your legs extended behind you, and your body forming a straight line. Then, bend your elbows to lower your chest toward the floor. Make sure your back doesn't dip as you press yourself back up to a high plank.

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Before we get into the nitty-gritty, if you're looking to "spot reduce," we hate to be the bearer of bad news, but losing weight in just one body part at a time is a total myth. Instead, it's important to have just the right tips and tricks on deck to help you melt excess body fat all over, which in turn, will help you address the "problem area" you're looking to get into shape.

Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach, explains that performing leg exercises won't specifically burn leg fat, even though they are effective in helping you grow bigger leg muscles. Needless to say, ways to lose leg and thigh fat are healthy habits that will help you lose weight all over your body. Plus, building stronger legs is chock-full of benefits. After all, your legs get you from one place to the next on the regular, and they help you crush hobbies and sports you love, like skiing, hiking, soccer, paddleboarding, tennis and pickleball, running, and more.

Keep reading to learn what the experts have to say about achieving a fitter figure and stronger lower half. And when you're finished, be sure to check out the 10 Tips To Lose 5 Pounds Quickly.

When it comes to weight loss, making the right moves in the kitchen and at the gym is the name of the game. Dr. Bohl explains that daily cardio exercise is one of the most productive "calorie-burners." He adds, "If you aim to do some sort of cardio every day, like jogging, running, or biking, you'll not only lose some leg fat, you'll tone the leg muscles as well." So lace up your sneakers, and get ready to kick up your cardio!

RELATED: A 6-Minute Inner Thigh Workout for Toned Legs

We've established that your go-to cardio routine is productive at burning calories, but strength training is just as important if you want to lose leg and thigh fat. (And no—strength training won't make you appear "bulky," so get that mindset out of your head!)

According to Dr. Bohl, "As the body loses weight, it naturally loses some muscle as well, so strength training gives you the best chance of maintaining—and even gaining—muscle while losing fat. A good strength training routine should focus on all parts of the body, not just the legs."

High-intensity interval training (HIIT) combines bursts of high-intensity exercise with short rest periods. It's an excellent form of training if you're looking to melt fat, lose weight, and get fit—and research backs this up. According to a study published in the British Journal of Sports Medicine, engaging in HIIT can boost fat oxidation during exercise (FatOx), especially among individuals who are obese/overweight.

Lisa R. Young, Ph.D., RDN, nutrition consultant, the author of Finally Full, Finally Slim and The Portion Teller Plan, and a member of our Medical Expert Board, agrees that HIIT can play an integral role in your weight loss journey, explaining, "The more calories you burn, the bigger the calorie deficit you can create in your diet, which can increase one's chances of losing fat."

RELATED: 5 Easiest Exercises for Slim & Slender Thighs

Cycling is a stellar physical activity to work your leg and thigh muscles and really feel the burn. "It burns an excess number of calories which can help with overall body fat and increased leanness," Young says. "Cycling is one of the most effective workouts for thigh and leg fat as you are using your thigh muscles the most during a cycling workout."

Chocolate chip cookies, candy bars, and ice cream sundaes sure taste delicious, but they aren't doing your weight loss journey any favors. Dr. Bohl stresses the importance of cutting out excess sugars from your diet. He explains, "One of the things that makes it hard to lose weight is excess sugar that might be in things you don't even think about, like beverages. To make sure you're staying under your calorie target each day, cut out excess sugars in liquids like juices and sodas as well as sugar that gets added to coffee or tea."

RELATED: 40 Best-Ever Fat-Burning Foods

When making tweaks in your diet, you should also focus on increasing the amount of protein you consume, specifically lean sources such as fish, chicken, and/or plant-based proteins. "This protein can help keep you full and also serves as an important building block for muscle recovery after your strength training workout," Dr. Bohl says.

Along with packing in the protein, fiber is a necessary inclusion in your diet. Young explains, "Replacing your diet with more fiber and protein can aid in weight loss in leg and thigh fat. Enjoy high-fiber and high-protein foods to help to keep you full for a long period of time and can help you cut back on calories."

RELATED: Eat These High-Fiber Snacks Every Day for Weight Loss, Dietitian Says

Not all carbs are created equal. It's important to work healthy carbs into meals and nix carbs that don't offer nutritional value. (We're looking at you, refined carbohydrates and sugar-sweetened beverages!)

Young stresses that refined carbs and sugars are bad news and "can contribute to weight gain, as they cause our blood sugar levels to spike, followed by a crash which in turn leaves us hungry and craving more unhealthy foods."

But don't forgo carbs altogether. It's all about choosing the right ones! Dr. Bohl adds, "Even when you're trying to lose weight, carbs are still an important part of the diet—especially right before a workout to give your body energy. When you're picking what carbs to eat, focus on fruits, vegetables, and whole grains."

Skimping on sleep is not the way to go if you're looking to lose weight. Although it may seem a little counterproductive that curling up for some shuteye can help you melt excess fat, it's really a key part of the process! "Sleep deprivation is often associated with higher caloric intake and weight gain," Dr. Bohl explains. "Adults should aim to get seven to nine hours of sleep per night."

One easy way to get the ball rolling on fat loss outside the gym is a habit you probably already have: drinking coffee. Research published in the American Journal of Clinical Nutrition reveals that obese study subjects whose diet was supplemented with caffeinated coffee significantly increased their metabolic rate, and subjects of an average weight shed more pounds, too.

RELATED: 10 Coffee Hacks for Weight Loss, According to Registered Dietitians

While calcium is generally thought to be primarily beneficial for bone health, it's also crucial for building strong muscles. Calcium is essential for encouraging muscle contraction, which promotes muscle growth. Fortunately, for those who need to shed fat on their legs, calcium-rich foods can also help them feel the burn; research published by the American Diabetes Association reveals that increasing calcium intake promoted fat loss among overweight diabetic study subjects on a calorie-restricted diet.

Having a solid support system can make all the difference in the world when you're striving to achieve a fitness goal. Dr. Bohl recommends recruiting a buddy to join you in your journey.

"Weight loss can take time, and often it's difficult to stay motivated," he says. "If you find a friend to go on your weight loss journey with you, though, the two of you can help keep each other motivated. You can work out together, share recipes, and keep each other up to date on your progress."

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The good news is that Burak says she doesn't believe that age will work against your efforts to achieve a leaner, healthier you. With the right positive mindset and healthy game plan you know you'll stick with, you'll be headed in the right direction when it comes to weight loss after 30.

Although diet plays a large and very important role in weight loss—which we'll get to shortly—be mindful that there are other key players that are just as crucial to melting off unwanted pounds. These include movement, getting proper hydration, managing your stress, and getting good quality sleep. "I see clients that are 'doing everything right' when it comes to eating, but they haven't addressed these other crucial areas of their life that can have a major impact," Burak says.

Diet and exercise go hand-in-hand. According to the U.S. Department of Health and Human Services, you should get in a minimum of 150 minutes of moderately intense aerobic exercise or 75 minutes of vigorously intense aerobic physical activity per week. Strength training is also important and should be performed a minimum of twice a week. This healthy combination can aid in your weight loss efforts while helping you maintain lean muscle and strength.

That being said, let's move on to the healthy eating part of the equation. Burak outlines some of the best eating habits for rapid weight loss after 30. Keep reading to learn all about them, and next up, don't miss the 10 Tips To Lose 5 Pounds Quickly.

First and foremost, Burak recommends establishing a foundation of mainly quality plant foods. This consists of foods that grow outdoors, such as fresh veggies and fruits, seeds, nuts, heart-healthy oils such as avocado and olive, potatoes, corn, lentils, and beans. One 2020 review published in the journal Nutrients found that increasing fruit and vegetable intake was found to support weight loss in women, likely due to the fact that these foods are high in dietary fiber, are low in calories, and can help you eat more slowly.

You should also eat lots of lean protein like fish, eggs, and poultry in order to stabilize your blood sugar. "[This] will in turn keep you balanced and satiated and less likely to eat all the junky processed food at 4 pm," Burak explains.

Added sugar is not your friend—especially when you're trying to lose weight. "One of the biggest challenges we face is the abundance of added sugar in our diets, and as you get older, it can have more of an impact on your health and weight," Burak explains. Consuming excess calories from added sugars has been linked to weight gain and an increase in belly fat.

It's a smart habit to limit the amount of added sugar you consume. (Pastries, baked goods, soda, and candy, we're looking at you!) In addition, start reading food labels whenever you're shopping at the grocery store. This can help you identify sneaky sources that are hiding in many packaged foods.

RELATED: 10 Best Morning Drinks for Rapid Weight Loss

When trying to achieve rapid weight loss, don't make the mistake of not eating enough during the day and then reaching for the cookie jar at night. Your body needs fuel throughout the day, so depriving yourself of calories all day long and then consuming more than you should late at night can result in weight gain and other health issues.

Burak stresses, "Eat enough food during the daytime hours when you actually need it the most, and lighten up the evening meal. With the trend of intermittent fasting and/or just being 'too busy' to stop and eat or reporting to 'not be as hungry' during the day, people are skipping meals and skimping on having enough food in general which then always tends to backfire into a free-for-all of sugary or snack foods in the afternoon and into the evening."

RELATED: People Who Lost 10 Pounds in a Month Reveal Their Best Tips

If you want to achieve weight loss after 30, consider meal-prepping your food on a Sunday to ensure you're providing your body with all the necessary nutrients and have a handle on portion sizes. With all of your meals mapped out for the week, you likely won't feel the need to pick up something unhealthy on the way to work or on your way home. Plus, according to research published in the International Journal of Behavioral Nutrition and Physical Activity, preparing meals at home is linked to an all-around "improved diet quality." In female participants, meal planning was directly correlated to a decreased likelihood of being obese and overweight; in the male participants, planning out meals played a significant role in decreasing obesity.

It may sound simple, but sitting down and slowing down in your hectic schedule to enjoy your food can make a major difference in supporting weight loss after 30. Limit any distractions like scrolling through social media, and practice mindful eating. "Pay attention to the fact that you're actually eating so your mind and body can process food better and prevent you from eating too much later when you most likely don't need that energy at the end of the day," Burak explains.

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Obviously, everyone's body is different and unique. What works for one person may not be the best course of attack for someone else. But there are some habits everyone should avoid at all costs if the goal is to shed unwanted body fat and make the number on the scale move down.

Don't make things more difficult for yourself! Keep reading to learn what the experts have to say about the habits that destroy your weight loss efforts. And when you're finished, be sure to check out You'll Never Lose Weight if You're Still Eating These 11 Things.

When you give your weight loss journey 100% of commitment and hard work, it can be quite the let-down not seeing physical results a few weeks in. This could be because you're "bouncing around" to different workouts.

"Bouncing from workout to workout sounds great in theory, but can ultimately be the demise of losing weight consistently," West explains. "A good rule of thumb is to give any workout program you are trying for one month to see if there are changes and progress happening. Progress doesn't have to be losing weight immediately, it can be measured in other ways, such as completing more reps of a certain movement or doing a pushup on your toes versus your knees or running a faster mile time."

Too much of anything is never a good thing—and healthy foods are not exceptions to the rule! Some healthy foods even come with a high calorie count, so practicing portion control is key.

"Although almonds and avocados are healthy superfoods, they are still calorie dense, so it's possible to go overboard on your daily calories if you're not sticking to a proper serving size of healthy snacks, especially those that come in a bag," West says. "For example, if you are eating directly from a chip bag (even your healthiest option), it is easy to double and triple your serving size without realizing it. I always recommend clients review serving sizes of their snacks, then lay the snack out, and lastly put the bag away to avoid this from happening."

Young agrees that "fats are still fats," and points out that consuming too many healthy fats is an unhealthy habit. "Incorporating healthy fats into your diet is not only essential, but a good way to get in your macronutrients … [However,] consuming too many healthy fats can lead to weight gain because fat contains more calories per gram than protein or carbohydrates," she adds.

Next up on this list of seven habits that destroy your weight loss efforts is not getting sufficient rest. Good quality sleep is not something you should skimp on, because feeling fatigued on the regular is directly correlated to weight gain. "Studies have shown sleeping too little increases cravings for energy-dense, high-carbohydrate-rich foods," West says. "Sleep gives your body the proper time to recover, conserve energy, and repair the muscles workout during your workouts."

It's a smart habit to check in with yourself each morning to see how rested you actually feel, and make any necessary adjustments to your routine if necessary.

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Sure, sipping wine when binge-watching reality TV is a fun pairing, but beware that alcohol can knock you off track of any fitness goal you're working toward. "I hate to be a buzzkill, but drinking affects muscle protein synthesis (MPS), which reduces the possibility of gaining muscle, it disrupts sleep, and it causes dehydration, which all contribute to weight gain. When we consume alcohol, we derail the process of converting fat into energy and that fat is more likely to get stored in our cells instead," West says.

Of course, this doesn't mean you have to give up alcohol cold turkey, but drinking in moderation is the name of the game. At West Kept Secret, they promote "alcohol ranges." For instance, if four glasses of wine are usually your go-to, lower those glasses to two to three the next time you head to a bar with friends. "And just like that, you have decreased your alcohol consumption by one drink (loosely 100 calories)," West says. "Working with ranges while consuming alcohol promotes fluidity during your consumption, avoids the feeling of 'restriction,' and helps foster a healthier relationship with alcohol."

In addition, with every alcoholic beverage you sip, try to have a full glass of water right after. This will help flush out the toxins and hydrate your body.

In order to make weight loss a reality, establishing around a 500-calorie deficit daily is recommended. When you see you're making progress, though, this calorie deficit number "can become obsessive," West says. Don't become too strict with counting calories. If you do, you won't give your body the energy it requires to function properly. This can even activate "starvation mode," where fat is stored rather than being burned.

"Instead of continuing to restrict more calories, simply add those 500 calories back into your diet, but make a conscious effort to ensure they are calorie-dense foods, which will be used as energy and not stored as fat," West suggests.

RELATED: 7 Breakfast Habits To Curb Cravings & Lose Weight

Good old H2O is necessary to include in your weight loss journey. Not keeping your body properly hydrated can make you gain weight for a couple of reasons, Young explains. "The first being that water can help you feel full, reducing feelings of hunger," she adds. "Research has shown that substantial water intake promoted a decline in body weight, body fat, and body mass index. Drinking enough water has also been shown to aid the body in removing waste. When the body doesn't have enough water and is dehydrated, the kidneys retain fluid. Water helps to dilute the kidneys by filtering out toxins and other waste materials. Being dehydrated and fluid retention can ruin one's chances of losing weight."

Last but not least on this list of the worst habits that destroy your weight loss efforts? Dining out or ordering takeout too much. This is a common habit many of us are guilty of when juggling a busy schedule, scheduling a lot of social plans with friends, or feeling a tad lazy.

"When you dine out often, you are not in control of what is going into your food," Young says. "You don't know every single ingredient being used for the recipe, and you definitely do not know how much of each ingredient is being used. For example, a salad dish could be served with grilled chicken that was cooked in excessive oil." When you're in control of the ingredients going into your meals, you have a much better chance of losing weight.

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The habits vary from tweaking your diet to following various exercise routines. There are so many ways you can go about losing weight, but the important thing is to find a path you will actually follow consistently. If you make a plan too unrealistic, it will be impossible to maintain in the long term. So if your goal is to lose five pounds in two weeks, see what habits worked for people who have already done it! Then, choose the methods you think you'll easily be able to add to your own routine, and go for the gold. A solid plan and dedication can go a long way in any journey.

TikTok user @bytaylorlyndsey revealed exactly what she did in order to lose five pounds in two weeks in a weight loss video. Along with drinking one gallon of water every day, enjoying a salad for a light in-between meal was the name of the game. And getting your fill of veggies when hunger kicks in is a "secret weapon" for weight loss, The Nutrition Twins explain.

"Vegetables are very low in calories, but high in fiber, which takes up space in your stomach and is digested slowly, helping to stave off hunger," they add. "The vegetables also pack in antioxidants and anti-inflammatory compounds that help to keep inflammation at bay; inflammation makes weight loss harder, and weight gain easier. Keep in mind that the dressing on your salad matters. Many people think they are eating a diet that would cause weight loss, but they're unaware that their salad dressing is sabotaging them by adding hundreds of calories."

RELATED: People Who Lost 10 Pounds in a Month Reveal Their Best Tips

Grab your jump rope for some cardio! TikToker @6mariee shared in a weight loss video that jumping rope is an excellent calorie burner—especially if you're looking to lose five pounds in two weeks (or less).

"Any activity that burns calories is beneficial for weight loss since it can help to create a calorie deficit," The Nutrition Twins say. "Jumping rope can burn a relatively large amount of calories in a short time because it requires you to move your legs and arms and engage your abdominals and if you do it consistently over a two-week time frame and monitor what you eat, it can be effective for weight loss."

This leads us to our next point, which TikToker @6mariee also followed: If you want to make weight loss happen, establishing a calorie deficit is key! In fact, The Nutrition Twins refer to it as "the golden standard for weight loss."

Creating a calorie deficit means torching a greater amount of calories than you consume. Beware, however, because if you eat fewer calories than you need for an extended period of time, your metabolism can actually slow down and become accustomed to a lower calorie consumption. If this happens, a calorie deficit will stop being effective for weight loss. "The other exception to this rule, which we're now seeing more and more, is when someone has a lot of inflammation in their body from too many toxins in the environment, stress, etc. For these people, a calorie deficit won't cause weight loss until they lower the inflammation in their bodies. We help our clients to do this frequently," The Nutrition Twins add.

RELATED: 6 Tips for Women To Lose Belly Fat & Keep It Off

Walking 5,000 to 10,000 steps daily was one healthy cardio habit that helped TikToker @ericrobertsfitness achieve his weight loss goal. He pointed out that this was his only form of cardio. Five thousand steps a day can torch around 200 calories, The Nutrition Twins point out. If you walk 10,000 steps or greater in a given day, you can torch as many as 400 or more calories. This can amount to losing almost two pounds in just two weeks, if you stick to the same healthy diet.

Another healthy weight loss tip from TikTok user @ericrobertsfitness? Eliminate your liquid calories! Doing so is a fast and seamless way to shed weight.

"When we drink calories, our brain doesn't get the message that we've been fed, and we eat just as much later," The Nutrition Twins tell us. "What's more, liquid calories add up quickly. A 12-ounce soda is typically about 150 calories, so if you're drinking a few of these daily and then switch to a seltzer or another calorie-free beverage, you can easily lose at least a few pounds in a couple of weeks. Some people drink several sodas, Gatorade-type drinks, and energy drinks daily, equating to nearly 1000 calories each day. When these people cut out their liquid calories, they can experience a five-pound weight loss in two weeks."

RELATED: 7 Breakfast Habits To Curb Cravings & Lose Weight

Last but not least, being mindful of portion sizes and not going overboard when dining out is essential to losing weight. It's a trick TikToker @ericrobertsfitness used to lose five pounds in two weeks.

"Many people tend to eat portions that are oversized," The Nutrition Twins explain. "Simply cutting back on the portion means you're eating less food and it's an easy way to lose weight without having to change what you're eating or getting rid of the foods that you like. If your meals are calorie dense and you cut each of your meals by approximately one-third, you may lose as much as five pounds in two weeks."

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In addition to your food choices, your genetics, exercise frequency and type, and a slew of other factors can influence how defined your abdominal muscles are. Your core is often thought of in relation to aesthetics, but these muscles also create stability and balance in your body and protect your spine and organs.

The amount of abdominal fat and water retention an individual holds are major reasons why some people have more defined ab muscles. Research shows that the amount of salt in your diet can lead to fluid retention, refined sugar can lead to abdominal fat, and other items can affect your metabolism, impacting your core leanness. You don't have to follow a super restrictive diet to see your abs. However, a meal plan rich in lean protein, fresh fruit and vegetables, and minimally processed foods is a good start for defined abs.

To get your lean, mean core ready for the summertime pools, beaches, and more, you may want to modify your drink choices and swap some of your meals and snacks for more nutritious alternatives. All foods can be part of a well-balanced diet, but if you're searching for a six-pack this summer, here are 10 of the worst foods for your abs.

Beer, wine, margaritas, oh my! Even your low-sugar seltzer drinks may be keeping you from seeing your abs. Alcoholic drinks can impact your leanness in a few ways. They are generally a source of empty calories that can contribute to excess calorie intake for the day, potentially leading to weight gain. Additionally, many adult beverages contain added sugar, an ingredient that can result in abdominal fat, and research shows that alcohol on its own appears to be related to high waist circumference. You're better off swapping the alcohol for sparkling water for more defined abs.

RELATED: 7 Worst Daily Habits That Are Ruining Your Abs

Convenience and versatility make deli meat a popular staple in many households. While a variety of options like turkey, chicken, ham, and even roast beef are low in fat, these sliced meats are generally high in sodium. This sodium content can lead to fluid retention and less noticeable abs, and potentially negatively impact blood pressure, organ health, and blood vessels.

To reduce your sodium intake, look for lower sodium cuts of deli meat, or swap for uncured meats, like homemade grilled chicken or baked turkey breast.

Whether enjoying with milk for a quick breakfast, sprinkling over your yogurt for a parfait, or combining it with nuts for a homemade trail mix, sugary cereal could be destroying your abs. We know sugar on its own can increase abdominal fat, but sweetened cereals that are also low in fiber may not be filling, leading to bigger portion sizes and more calories consumed.

If you are a cereal lover, look for options with at least three grams of fiber per serving and no more than five grams of added sugar. This will allow you to work toward your ab goals while still enjoying a crunchy treat.

RELATED: 5 Surprising Breakfast Foods That Make Your Waistline Bigger

Grab-and-go snacks and meals make life a little easier, but often at the expense of nutrition. Granola bars are known for being packed with sugar, low in fiber and protein, and not especially filling. This combination of characteristics can lead to less defined abs and contribute many empty calories to your day.

Instead of your go-to granola bar, look for an option with at least three grams of fiber, eight grams of protein, and fewer than five grams of added sugar. This will make for a more filling snack or meal with more nutritional value.

A plain cup of coffee won't hold you back from your ab goals. In fact, the caffeine in coffee may actually help break down body fat. The problem comes with the milk, cream, and sweeteners often added to hot and cold coffee drinks. Some coffee drinks can easily pack over 40 grams of added sugar, an amount that could be keeping you from seeing your abs this summer.

In place of sweeteners, try cinnamon for added flavor or unsweetened vanilla-flavored almond milk. This will lighten your coffee and cut the acidity without added sugar or many calories.

RELATED: 5 Bad Daily Habits That Are Giving You Belly Rolls

You may think cutting sugar from your soda would help your waistline, but it could actually be destroying your abs. In fact, research shows that diet soda intake is linked to increased abdominal obesity. While the mechanism behind this has not been concretely determined, suggestions include sugar substitutes that disrupt healthy gut microbiotas and encourage sugar cravings. If you enjoy carbonation, stick with unsweetened carbonated water and toss sugary and diet soda drinks.

A category of food on this list that comes as no surprise, fried foods do your abs no favors. Typically packed with calories and fat grams, and the fact that they are also a source of salt and added sugar, fried foods come in many shapes and sizes. Savory chips and fries and dessert-like items like donuts name only a few popular items in this genre. The sodium and sugar in these foods can contribute to water retention and abdominal fat, and the dense calorie count can lead to excess calorie intake. On many different fronts, fried foods could be wrecking your abs.

RELATED: Avoid These Foods if You Want To Lose Visceral Fat, Dietitian Says

While you might grab a muffin for breakfast as you head out the door, you may be surprised to learn the calorie and sugar count on popular pasties. In fact, some commercially prepared muffins can pack over 500 calories and 40 grams of sugar. Additionally, these items are often enjoyed with additional calories, like a spread of butter or sweetened jam, making them even worse for your waistline.

If quick bread and muffins are a household favorite, try making your own with unsweetened applesauce in place of sugar and whole wheat flour for a lower-sugar, higher-fiber option.

Whether it's dressing in your salad, toppings to your burger, or dips with chips, condiments can be surprisingly high in calories, fat, sodium, and sugar. While these items add flavor to your meal or snack, you may want to consider alternatives if you want a six-pack this summer. A single tablespoon of mayo is nearly 100 calories, while your favorite salad dressing can pack 150 calories in a single serving. This concentration of calories that's often added to other calorie-dense items like burgers, hot dogs, chips, chicken nuggets, and more, may keep you from feeling lean.

Instead, choose lower-calorie condiments like mustard, vinegar, and salsa to add flavor to your food. And, if you must enjoy the traditional options, cut your typical portion in half to save calories, sodium, and sugar.

Delicious and convenient, many of us have frozen pizza in our freezers right now. Although you can enjoy pizza while reaching your leanness goals, it can be a difficult balance to achieve. A single serving of frozen pizza, which is likely less than what you would typically enjoy, can provide more than 400 calories and over a third of the sodium you should have in a day. Double or triple these numbers to meet a typical portion of pizza, and you have a meal exceptionally high in calories, fat, sodium, and refined carb.

If you are craving pizza, try making your own with a whole wheat thin crust, part-skim cheese, and lower-calorie toppings like vegetables and browned ground turkey in place of traditional meat toppings.

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If you want the number on the scale to move down, two key factors are diet and exercise. It's crucial to kick up your strength training and consume a healthy, well-balanced diet that's full of fresh fruits, veggies, lean proteins, and whole grains. It's also essential to limit the amount of processed foods and extra sugar you consume, along with establishing a calorie deficit, which equates to torching more calories than you eat, says Tyler Read, the founder of PTPioneer.com and a personal trainer who has been involved in health and fitness world for the past 15 years. And let's get one thing straight: Don't let all of your hard work go to waste by following healthy habits for a few days and then overindulging because you think you've earned it. Consistency and patience will be crucial to reaching your end game!

Now, let's get into some specific tips to lose five pounds quickly that will be incredibly helpful. Keep reading to learn what the experts have to say, and next up, be sure to check out People Who Lost 10 Pounds in a Month Reveal Their Best Tips.

If you want to lose five pounds quickly, Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, encourages you to start using smaller bowls and plates. Being mindful of your portion sizes is important, because eating more food than you should can negatively impact your weight.

Pay attention to the food you're eating, but also how much of it you're consuming. Young tells us, "A great way to do this is by using smaller plates and bowls when eating meals. This plays a role in the amount of food you eat when you use smaller plates, as it looks like you're eating more food, essentially tricking your brain. Moreover, using a smaller plate means filling it with less food than if you were to use a large plate, which cuts down the calories of the meal."

RELATED: 5 Eating Habits for Rapid Weight Loss After 50

Meal prepping isn't simply a time-saver; it's a smart way to lose weight! Young says, "Research has shown that there is a positive effect on cooking more at home and shedding those extra pounds. Furthermore, controlling the ingredients that go into your meal and knowing what you are eating can help with weight loss, as it is the best tip to eating clean."

This makes perfect sense, considering when you're hungry, you likely gravitate toward unhealthy, yet incredibly convenient fast food options. Having snacks and meals that are ready to eat or take on the go eliminates the stress that comes with cooking daily meals—especially when you're busy. "Meal prepping is a great habit to incorporate into your lifestyle as it can help create that shift into a more nourishing diet," Young adds.

This is a no-brainer, but something worth mentioning. Processed foods contain many unhealthy and unnecessary ingredients, including hydrogenated and trans-fat, extra sugar, and artificial sweeteners, to name a few. These ingredients have been directly linked to weight gain. In contrast, a diet of fresh produce, legumes, and lean protein is a proven way to lower your weight, Young says.

The term "beauty rest" was given its name for good reason. Sleep is essential for losing weight. You need a restful night's sleep to avoid sleep deprivation and fatigue. When you are overtired, your body's response time is delayed when it comes to getting rid of waste from your lymphatic system and restoring nutrients. "Therefore, this delay can cause weight gain by leading to hormone malfunctioning," Young says.

RELATED: You'll Never Lose Weight if You're Still Eating These 11 Things

A combination of cardio and strength training will really kick your weight loss into high gear. "Cardio can help you burn calories and improve your cardiovascular health, while strength training can build muscle mass and increase your metabolism," Read explains. Young agrees that strength training is key, noting, "When you lift weights, you are building lean muscle. This muscle-building activity helps to increase our metabolism, which burns more calories."

You may not like what Melissa Mitri, MS, RD, Nutrition Writer and Owner of Melissa Mitri Nutrition, has to say, but "Alcohol is not your friend if you're trying to lose weight." Not only is your favorite alcoholic beverage filled with both calories and sugar, but it also makes you retain water, which in turn slows down weight loss. And that's not all—drinking can impact how well you sleep, which can cause food cravings. Last but not least, you are much more likely to make poor food choices that you may not ordinarily choose.

Good old H2O before each meal and during the day is an essential habit to get into if you want to lose five pounds quickly. There are actually times you may feel hungry, but your body just needs some water. "Drinking water first can significantly cut down on the amount of unnecessary calories you may be taking in," Mitri explains. "Plus, research shows that drinking a glass of water before meals can lower your calorie intake at the next meal."

RELATED: The 7 Fastest Ways to a Flat Belly After 50

Ditching the salt shaker can support your weight loss goals. "Too much salt from processed foods and the salt shaker causes bloat and water retention, making it hard to lose weight," Mitri explains. "Limit processed foods like chips, pretzels, frozen dinners, canned foods, and fast food as much as possible, and minimize the amount of salt you add to your foods. Especially if your body is used to taking in a lot of salt, cutting back on it can make a huge difference."

High-intensity interval training (HIIT) consists of short bursts of exercise at a high-intensity, followed by short recovery periods. Mitri says this form of training is an excellent way to melt fat fast. "These workouts keep your heart rate up and effectively burn fat in a short amount of time," Mitri adds. "Examples of HIIT exercises include a combination of jump squats, mountain climbers, planks, and burpees followed by short recovery sessions."

Consuming more veggies is always a smart idea, but it's extra crucial when the goal is to lose weight. "Veggies are naturally low in calories and high in water and fiber content, making them a high-volume, weight-loss-friendly food," Mitri says. "This means you can have a large amount of them to fill you up, they are naturally filling, but will make it easier to stay in a calorie deficit. Add a cup of non-starchy veggies like leafy greens, broccoli, cauliflower, or bell peppers to each meal to support faster weight loss."

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The post 10 Tips To Lose 5 Pounds Quickly appeared first on Eat This Not That.