The best smoothie habits for reducing belly fat, dieticians say: eat this, not that

The amount of smoothie combinations you can put in a blender is truly endless. But, if you’re specifically looking to lose some belly fat, there are some ingredients and food groups that can help you reduce your waistline.

To better understand healthy habits for making smoothies that can help stretch your life, we asked a medical expert Lauren Manaker, MS, RDN, author of The recipe book of the mother’s first pregnancy And Feeding male fertilityto give us his best tips and tricks.

“Smoothies can help people eat more fruits and vegetables in an easy way,” says Manaker. “Given that 90% of Americans don’t meet their needs for fruit and vegetables, this can be a big plus.”

However, there are some common mistakes people make when making smoothies. According to Manaker, some mistakes include using ingredients with poor nutritional value, consuming excessive portions, and using ingredients with too much sugar.

“Smoothies can absolutely support weight loss, as long as they’re part of an overall healthy diet,” she says.

Here are some smoothie habits that Manaker suggests that support a shrinking waistline, and for advice on healthier drinking, here’s the # 1 best juice. 1 to drink every day, says science.

nutrient-rich smoothie

For those looking to lose weight, there are a few main components recommended for building a hearty and healthy smoothie. Manaker explains that simply mixing lots of fruit into your blend adds too many calories and won’t help you reach those weight loss goals.

In fact, along with fruit, he suggests including protein, fiber and healthy fatsbecause “they give smoothies serious staying power and can help people [from] feel the pangs of hunger “.

Some examples of other nutrient-rich ingredients may include nut butters, fat-targeting spices, or some form of plant-based protein. These types of ingredients create “a balance,” according to Manaker, which in turn leads to a more well-rounded drink that can better support building a small life.

“Lots of smoothies [that] do not contain healthy fats or proteins, they can lead to a spike in blood sugar when consumed, “he explains. Blood sugar spikes can be the result of too much glucose and can hinder weight loss because excess glucose that Your body doesn’t use the energy it stores as body fat.Healthy fats and proteins help stabilize blood sugar, slow digestion, and make you feel full, according to Joslin Diabetes.

measure the ingredients of the smoothie

Drinking smoothies throughout the week can potentially support steady weight loss, but as always, it’s possible to have too many good things.

“Some people don’t realize what they’re drinking is actually 2 to 3 servings, which is more than they probably need,” says Manaker.

Manaker recommends that the best way to make a smoothie to reduce belly fat is to “measure your serving size to make sure you don’t overeat”. He suggests measuring the calories of your smoothie ingredients including fruit, nut butters, liquid ingredients, and more.

If you’re not sure what your calorie goal should be for reducing your waistline, here’s how many calories you need to eat to lose weight.


If your goal is to shed belly fat, your daily sugar intake will play an important role. According to Manaker, some ingredients such as “yogurt flavored with added sugar can create a sugar bomb once the smoothie is made,” especially along with the natural sugars in the fruit and any added sweeteners.

Instead, unsweetened Greek yogurt is a great option to add to your smoothies for a thicker texture and a source of protein that instantly helps with bloating, without an insane amount of sugar.

“Adding ‘natural’ sweeteners like agave can add even more calories without much in the nutrition department,” says Manaker. “I love using dates in my smoothies to add some sweetness with no added sugar.”

Not only do dates contain powerful antioxidants, but they can also help you lose belly fat. Dates (in moderation) can replace white sugar, with nutrients and fiber, and help you better avoid refined / added sugars that contribute to weight gain.

immune support shake
Courtesy of Lauren Manaker

Now that you know the proper habits, here’s a delicious Manaker smoothie you can make at home! These nutritious, high-volume smoothies check all the nutrient boxes to support a healthy immune system and drive potential weight loss. And if you’re looking to make your own combination, here are Manaker’s tips on how to make the best smoothie.

Get the recipe for her Super Immunity smoothie.

For even more smoothie recipes, check out our 25 Best Weight Loss Smoothies Ever.

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