Eat to Remove Belly Fat


What we eat and how we digest has everything to do with our health, weight and belly fat! But did you know belly fat from a poor diet and disrupted hormones can be changed with a few bite size steps? Here are 20 steps to lose belly fat.


Avoid gluten and eat mung beans. Sprouted mung beans are a great source of protein and fiber and considered a superfood.

Ditch the refined sugar and eat blueberries.

An abundance of caffeine in your day can lead to insulin resistance. Caffeine can also add to sugar cravings. Instead, eat organic apples in the morning. Surprisingly, these can help you wake up without reaching for that hot cup of coffee and they help reduce belly fat.

Stop chronic dieting. Ditch the chemical laden “Met A bolic” sugary drinks, soups and pudding mixtures that contain toxins such as MSG, hydrolyzed gelatin, artificial flavors, GMO’s, corn starch, caramel colors, canola oils, synthetics, silicon dioxide, maltodextrin, and hydrolyzed corn protein. Yo-yo dieting only adds more fat to your waistline.

Sodas disrupt digestion and give rise to poor gut microbiome. You can drink organic raw Kombucha instead.

Aspartame or diet sugars aren’t meant for human consumption and disrupt hormones and estrogen levels.(3) Use organic green leaf Stevia  instead. Avoid packaged stevia that may contain maltodextrin.

Alcohol is liquid sugar leading to weight issues and a fatty liver. A cocktail of fresh mint, organic mashed blueberries and strawberries with plain sparkling water can be substituted.

Trans-fats have proven to lead to belly fat/ visceral fat. This is because they harm the gut bacteria and immune system. Visceral fat function links the endocrine and immune systems together.(4) Poor gut bacteria and poor digestive health can inhibit excretion of  excessive estrogen. The body needs good fats such as avocados.

Avoid dirty processed salts.  Some salt companies like Morton Salt™, can trick us into believing white salts are healthy sea salts.(1) Some even add bleach to their salts and/or use aluminum in the processing of such salts.  Dirty salts are found in restaurants, cheeses, processed foods, chips, cereals and more. A healthy body needs healthy salts. Salt regulates blood sugar levels. I use grey celtic sea salt.

Some of us trying to lose weight, start by eating a  diet of low-fat, no-fat, and frozen chemical laden microwaved foods. Low-fats actually contain more sugar, which increases belly fat. Add color to you plate. Eat plants first.

Don’t be tricked into eating yogurt. Store bought yogurts contain unwanted sugars and are a pasteurized dead food product.

A healthy body needs a healthy elimination system. Without it you can hold onto fat. Avoid dehydration and drink more pure clean water in your waking hours.

Journal of Human Nutrition suggests that plant-based estrogens prevent oxidative stress and offer nutritional benefits to our body.  For instance lignans are found in many fiber-rich foods such as berries, flaxseeds, raw nuts and organic fruits. Isoflavones are present in berries and legumes.

Cruciferous vegetables are noted to be effective for burning belly fat with a bonus of fueling our brains and can help balance estrogen levels in the liver.  Cruciferous vegetables contain phytonutrients.

Asparagus are a great source of micronutrients and are beneficial for reducing belly fat.

Spinach is a belly fat fighter and a must have at least two times a day!


In the “buffet of life” there are certain things we do every day not knowing the impact it may have on our waistline.


Do you inhale your food? Practice chewing your food well. Chewing aids in digestion and helps you to absorb more nutrients. Chewing helps to prevent leptin resistance.

Poor breathing habits and a sedentary lifestyle increases insulin resistance and estrogen levels. Get off the sofa and do leg lunges for 15 minutes a day. Add weight lifting to your exercise routine in order to increase the body’s metabolism.

Good sleeping habits is a must if you want to lose belly fat. The body holds onto weight when we don’t sleep.

Find healthy ways to release stress. Without stress release, your body can become riddled with adrenal disruption, inflammation, confusion, belly fat and undesirable health challenges.

You’ll find dropping belly fat is easy when these simple bite size steps are applied! Do you need help with belly fat? I invite you to visit my weight loss program here.


Connie Rogers is a Certified Integrative Nutritional Holistic Health Coach, Gut/Brain Coach, Certified Cosmetologist, Organic Gluten Free Practitioner, Reiki Master and Published Author of-  Path to a Health Mind & Body {}





2- , see also

3- Aspartame can raise insulin and leptin levels, increasing belly fat.


Connie Rogers
Connie Rogers is a Certified Integrative Nutritional Holistic Health Coach, Published Author, Certified Skin Health Educator for 40 years, Expert in non-pharmaceutical applications to chronic illnesses for endocrine, metabolic, and skin health.

Connie believes health and wellness are established with proper nutrition, fitness, and mindfulness. Connie takes a natural and holistic, common sense approach to rebuilding well-being from the ground up. As she works with each client, together they open a door that empowers them to rewrite their life, one bite size step at a time!