Doctor examining patient obesity on light background

Nearly 1 in 3 Adults in Utah are Obese

Latest figures estimate that obesity rates in Utah are around 30%. Utah ranks 40th in the United States in “obesity league” which isn’t too bad at first glance. But this is still almost a third of a population of 3.5 million people that are obese. 


Obesity means grossly overweight – not just carrying a bit of extra timber but grossly overweight! Being obese is dangerous to ones health and significantly reduce life expextancy.


With this in mind here are 12 top tips for Utahns to shed pounds quickly without signing up for an expensive gym membership.

1. Start by cleaning up your diet. 

Eating lots of processed foods, sugary drinks, and unhealthy fats can contribute to weight gain and bloating. Instead, focus on eating whole foods like fruits, vegetables, lean proteins, and healthy fats. 

2. Incorporate more fiber into your diet. 

Fiber helps promote regularity and can also help reduce bloating. Good sources of fiber include beans, legumes, oats, whole grains, and fruits and vegetables. 

3. Stay hydrated. 

Drinking plenty of water helps keep your digestive system moving and can also help reduce bloating. 

4. Get moving.

Exercise is essential for overall health, but it can also help reduce belly fat. Try incorporating some cardio and strength training into your weekly routine. 

5.Try probiotics. 

Probiotics are live organisms that can help improve gut health. They’re often found in fermented foods like yogurt or kimchi, but you can also take them in supplement form. A premium probiotic can address many health issues. Probiotics for constipation are particularly beneficial as they can rid your digestive system of impurities and are great for weight loss.

6. Cut back on salt. 

Too much salt can lead to water retention, which can make your stomach look bloated. Limit your intake of processed foods and pay attention to the sodium content of the foods you eat. 


7. Cut Out Processed Foods.

Processed foods are packed with sodium, sugar, and unhealthy fats that can lead to weight gain. Instead of eating processed foods, focus on eating whole foods like fruits, vegetables, and lean proteins. This will not only help you lose weight, but it will also improve your overall health.

8. Get Plenty of Sleep 

Getting enough sleep is crucial for weight loss. When you don’t get enough sleep, your body produces more Ghrelin, a hormone that increases hunger. So aim for 7-8 hours of sleep every night to keep your hunger hormones in check.


9. Drink Lots of Water.

Drinking lots of water is essential for weight loss. Not only does it help you stay hydrated, but it can also help fill you up so you eat less. Plus, drinking cold water can help boost your metabolism since your body has to work harder to warm the water up. Aim for 8 glasses of water per day.  

10. Eat More Fiber.

Fiber is a nutrient that helps keep you full and satisfied after meals. It’s also beneficial for weight loss because it helps slow down the absorption of sugar into your bloodstream, preventing spikes in blood sugar levels that can lead to cravings and overeating. Try incorporating more high-fiber foods into your diet like beans, lentils, and whole grains. 

11. Exercise Regularly.

Exercise is one of the most effective ways to lose weight and keep it off. Not only does it burn calories, but it can also help build muscle mass, which helps boost your metabolism so you burn more calories even when you’re at rest. Aim for at least 30 minutes of moderate-intensity exercise 5 days per week.  



Making lifestyle changes like eating a healthier diet and exercising more is essential for losing belly fat and getting a flat stomach. However, there are some easy things you can do right now to jumpstart your journey. By following these tips, you’ll be on your way to a flatter stomach in no time!