How to lose tummy fat: what to eat to reduce bloating and support weight loss

If there is one area of the body women tell us they struggle with again and again, it is the tummy.

You might be eating reasonably well, exercising and trying to look after your health, yet still feel frustrated by stubborn belly fat, bloating and a tummy that never seems to feel as comfortable or as lean as you'd like.

And while there is no single food, exercise or magic trick that can specifically burn fat from your stomach, what you eat can make a very real difference to your overall fat loss, appetite, digestion and bloating.

That's exactly why we created the new Zing Wellbeing Tummy Health recipe book, packed with 70 delicious, high-protein recipes designed to support healthy weight management, gut health and a less bloated tummy.

But before we tell you more about the Tummy Health book, let's look at what actually works when you're trying to lose tummy fat - and what you can start doing today.

Can you actually lose tummy fat through food?

The first thing to understand is that unfortunately we can't tell our bodies exactly where to lose fat.

Doing hundreds of sit-ups won't specifically burn belly fat, and there isn't one food that magically melts fat from your stomach.

Losing tummy fat comes from reducing overall body fat over time.

Nutrition plays an enormous role in this because what you eat affects:

• Your overall energy intake
• How full and satisfied you feel
• Your ability to maintain muscle while losing weight
• Blood sugar and energy levels
• Digestion and bowel regularity
• Bloating and water retention
• How sustainable your eating habits are

This is why rather than looking for a "belly fat diet", we recommend focusing on a way of eating that is high in protein, rich in whole foods and fibre, supportive of your gut and realistic enough to stick to long term.

Why does tummy fat become harder to lose for women?

Many women notice their body shape changes as they get older, particularly during perimenopause and menopause.

Hormonal changes can influence where body fat is stored, while other factors such as declining muscle mass, reduced activity, poor sleep, stress and changes in eating habits can also contribute.

This is one reason why the approach that worked for you in your 20s or 30s may not necessarily feel as effective in your 40s and 50s.

Rather than dramatically cutting calories, the goal should be to protect your muscle, prioritise protein, include resistance exercise, eat plenty of nutrient-rich foods and create healthy habits you can maintain.

Tummy fat or bloating? They're not the same thing

This is an important distinction.

Sometimes when we say we want to "lose tummy fat", part of what we're actually noticing is bloating.

Body fat doesn't dramatically appear and disappear over the course of a day. Bloating can.

If your tummy feels relatively comfortable in the morning but becomes much more distended as the day progresses, bloating may be contributing to what you're seeing and feeling.

Bloating can have many causes, including constipation, eating very quickly, large meals, fizzy drinks, changes in fibre intake and individual reactions to certain foods.

That's why looking after your gut health and digestion can be an important part of feeling better around your tummy - even while you're working towards longer-term fat loss.

7 ways to eat if you want to lose tummy fat

1. Make protein a priority

Protein is one of the most useful nutrients to focus on when your goal is fat loss.

Protein helps you feel fuller and more satisfied after meals and supports the maintenance and growth of muscle, particularly when combined with strength training.

Instead of thinking about what you need to remove from your diet, start by asking:

Where is the protein in this meal?

Think eggs, Greek yoghurt, cottage cheese, chicken, lean beef, fish, seafood, tofu, legumes and other protein-rich foods.

This is also why every recipe in our new Tummy Health recipe book is high in protein.

2. Eat more fibre-rich whole foods

Your gut loves variety.

Vegetables, fruit, legumes, wholegrains, nuts and seeds provide fibre and a range of nutrients that support digestive health.

Rather than relying heavily on highly processed foods, aim to build most of your meals around minimally processed ingredients.

Try adding foods such as:

• Berries
• Kiwi fruit
• Leafy greens
• Broccoli
• Avocado
• Oats
• Chia seeds
• Flaxseeds
• Lentils
• Chickpeas
• Beans
• Nuts and seeds

Increase fibre gradually if your current intake is low, as suddenly adding large amounts can actually make bloating worse for some people.

3. Build meals that keep you full

One of the biggest problems with very restrictive diets is hunger.

If you're hungry all day, sticking to a calorie deficit becomes incredibly difficult.

A more satisfying meal generally combines protein + vegetables or fruit + fibre-rich carbohydrates + healthy fats.

For example, instead of having a tiny salad for lunch and finding yourself searching the cupboard at 3 pm, try a substantial salad with chicken or salmon, plenty of colourful vegetables, some wholegrain carbohydrate and a flavourful dressing.

Healthy food should still be enjoyable and satisfying.

4. Watch the foods that are easy to overeat

You don't need to ban foods to lose weight.

But some foods contain a lot of energy without keeping us particularly full, making them very easy to overconsume.

This can include:

• Highly processed snack foods
• Biscuits and cakes
• Lollies and chocolate
• Fried takeaway foods
• Sugary drinks
• Large portions of calorie-dense foods
• Alcohol

You don't need to be perfect. What you do most of the time matters far more than one meal or one treat.

5. Don't forget liquid calories

If fat loss has stalled, drinks are worth looking at.

Alcohol, soft drinks, juices, flavoured coffees and other high-calorie drinks can add significant energy without providing the same fullness as eating food.

Water should be your main source of hydration, with other drinks enjoyed mindfully.

6. Eat in a way that supports your gut

A healthy gut isn't about drinking one trendy juice or taking a miracle supplement.

Your overall dietary pattern matters.

Eating a varied diet containing plant foods, fibre and fermented foods where tolerated can support the gut microbiome.

And don't underestimate simple behaviours either.

Eating slowly, chewing your food properly, drinking enough water and staying active can all support normal digestion.

7. Think about what you can sustain

This may be the most important tip of all.

Extreme diets can produce short-term changes, but if you hate what you're eating, feel constantly hungry or can't imagine eating that way six months from now, it is unlikely to be your long-term solution.

You don't need boring "diet food".

You need delicious meals you genuinely look forward to eating that also happen to support your health goals.

And that was one of our biggest priorities when creating our new book.

What foods should you eat to help lose tummy fat?

Rather than searching for a single "fat-burning food", focus on foods that help you build satisfying, nutrient-rich meals.

Great options include lean proteins, eggs, fish, Greek yoghurt, cottage cheese, vegetables, fruit, wholegrains, legumes, nuts, seeds and healthy fats.

The magic isn't in one ingredient.

It is what happens when you consistently build better meals, manage your overall energy intake, stay active and maintain those habits over time.

What foods should you avoid if you're trying to lose belly fat?

We don't believe you need a huge banned-food list.

Instead, think about reducing rather than completely eliminating foods and drinks that make it harder for you to reach your goals.

That might mean eating fewer ultra-processed snacks, reducing takeaway meals, drinking less alcohol, cutting back on sugary drinks or simply becoming more aware of portion sizes.

And when it comes to bloating, remember that everyone's digestive system is different.

A food that causes bloating for one person may be perfectly well tolerated by someone else, so there is no universal list of "bad gut foods".

Don't forget strength training

Food is a huge part of the equation, but it isn't the whole picture.

If you're trying to improve your body composition, strength training is incredibly valuable.

Muscle is metabolically active tissue, and maintaining muscle becomes increasingly important as we age.

Aim to combine good nutrition with regular resistance training, everyday movement and adequate recovery.

You don't need to spend hours in the gym. Consistency matters far more than perfection.

Sleep and stress matter too

You can have a fantastic meal plan, but if you're exhausted, highly stressed and sleeping poorly, healthy habits can become much harder to maintain.

Poor sleep can affect hunger, appetite and food choices, while chronic stress can influence eating behaviours and make consistency more difficult.

So when you're working on your tummy, think bigger than your tummy.

Nutrition, movement, strength, sleep, stress and gut health all form part of the picture.

70 high-protein recipes created with tummy health in mind

And this brings us to something we've been incredibly excited to share.

Our brand-new Zing Wellbeing Tummy Health recipe book has officially launched!

We created it because we wanted to make healthy eating easier - without sacrificing the food you actually enjoy.

Inside you'll find 70 delicious high-protein recipes created to help you:

• Increase your protein intake
• Feel fuller and more satisfied
• Support healthy weight management
• Eat more gut-friendly, nutrient-rich foods
• Support digestion
• Reduce the likelihood of feeling hungry between meals
• Enjoy healthy food without feeling like you're "on a diet"

These aren't sad diet meals.

They're the kind of meals you'll actually want to cook and eat - because healthy eating only works long term when it fits into real life.

Why high-protein recipes can make weight loss easier

One of the major themes throughout the Tummy Health recipe book is protein.

And that's deliberate.

When you're trying to lose body fat, eating sufficient protein can help with satiety while supporting lean muscle mass.

This becomes particularly important for women as we get older, when maintaining muscle should be an important part of our overall health strategy.

Pair a higher-protein diet with regular strength training and you're not simply thinking about what the scales say - you're working towards improving your overall body composition and long-term health.

Want a less bloated, healthier tummy? Start with your everyday meals

There is no overnight fix for stubborn tummy fat.

But there is an enormous amount you can do.

Prioritise protein. Eat more whole foods and plants. Get enough fibre. Drink plenty of water. Reduce highly processed foods and excess alcohol. Strength train. Move your body. Sleep well.

Most importantly, find a way of eating that you can genuinely enjoy.

Because the best diet isn't the most restrictive one - it's the healthy way of eating you can actually stick to.

P.S. Our new Tummy Health recipe book is here!

If you want us to take the hard work out of deciding what to cook, our Zing Wellbeing Tummy Health recipe book contains 70 delicious, high-protein recipes created to support gut health, healthy weight management and a happier, less bloated tummy.

It's designed for real women, real families and real life - with healthy recipes that taste so good you won't feel like you're eating "diet food".

70 recipes. High protein. Gut-health focused. Delicious, practical and easy to make.

Your tummy will thank you.