The Best Smoothie Habits For Cutting Belly Fat, Dietitians Say – Eat This, Not That

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

To better understand the healthy habits for making smoothies that can help slim down your waistline, we asked a medical expert Lauren Manaker, MS, RDN, author of First Time Mom Pregnancy Cookbook and Fueling Male Fertilityfor giving us his best tips and tricks.

“Smoothies can help people eat more fruits and vegetables in a simple way,” Manaker says. “Given that 90% of Americans don’t meet their fruit and vegetable needs, this can be a major benefit.”

Nevertheless, there are a few common mistakes people make when making smoothies. According to Manaker, some mistakes include using ingredients with low nutritional value, overdosing portions, and using ingredients with too much sugar.

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

Here are some smoothie habits suggested by Manaker that promote waist reduction, and for healthier drinking tips, here’s The Best Juice to Drink Every Day, According to Science.


For anyone looking to lose weight, certain main components are recommended to create a substantial and healthy smoothie. Manaker explains that simply mixing tons of fruit into your concoction adds too many calories and won’t help you achieve those weight loss goals.

In fact, with fruit, she suggests including protein, fiber and healthy fatsbecause they “give smoothies a firm hold and can help people [from] feeling hungry.”

Some examples of other nutrient-dense ingredients might include nut butter, fat-targeting spices, or certain forms of vegetable protein. These types of ingredients create “balance,” according to Manaker, which in turn leads to a more balanced drink that can better support building a short stature.

“Lots of smoothies [that] do not contain healthy fats or proteins, can cause blood sugar levels to spike when consumed,” she explains. Blood sugar spikes can be the result of too much glucose and can hinder weight loss because the excess glucose your body doesn’t According to Joslin Diabetes, healthy fats and proteins help stabilize blood sugar, slow down the digestion and feeling full.

measure smoothie ingredients

Drinking smoothies throughout the week can potentially promote consistent weight loss, but as always, it’s possible to have too much of a good thing.

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

Manaker recommends that the best way to make a smoothie to reduce belly fat is to “measure your smoothie serving to make sure you’re not consuming too much.” She suggests measuring the calories of your smoothie ingredients, including fruit, nut butter, liquid ingredients, and more.

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


If your goal is to get rid of belly fat, your daily sugar intake will play an important role. According to Manaker, certain ingredients such as “flavored yogurts with added sugar can be a sugar bomb once the smoothie is made,” especially alongside natural fruit sugars and any added sweeteners.

Instead, unsweetened Greek yogurt is a great option to add to your smoothies for a thicker consistency and a source of protein that helps belly fat instantly, without a crazy amount of sugar.

“Adding ‘natural’ sweeteners like agave can add even more calories without much in the nutrition department,” Manaker says. “I love using dates in my smoothies to add a little sweetness without added sugars.”

Not only do dates contain powerful antioxidants, but they can also potentially 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 smoothie
Courtesy of Lauren Manaker

Now that you know the good habits, here is a delicious smoothie from Manaker that you can make at home! These nutritious, high-volume smoothies tick all your nutrient boxes to support a healthy immune system and guide potential weight loss. And if you’re looking to create your own combination, here are Manaker’s tips for creating the best smoothie.

Get the recipe for her Super Immunity smoothie.

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

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