While there isn’t anything wrong with carrying a little fat on your body, carrying a certain type of abdominal fat known as visceral fat can be dangerous to your health for various reasons.

“First, it is carried at the front of the body where it creates significant stress on the heart and other vital organs. This puts the individual at risk for heart disease and stroke, among other chronic conditions, ” says Trista Best, RD at Balance One Supplements. “Second, if allowed to persist it will form around organs and tissues which makes it difficult to lose, also increasing the risk of chronic disease. Third, visceral belly fat can be a hidden danger for those who otherwise have a normal body weight. A person with a healthy BMI may be carrying a lot of belly fat while other areas of the body are relatively thin. This can create a false sense of reassurance that they do not need to worry over health or weight loss.”

Luckily, experts have found a number of ways to target abdominal fat over the years. According to the Harvard Medical School, this type of fat can be combated with at least 30 minutes of regular exercise per day and by limiting excess sugar, fat, and other unwholesome elements in your diet. While these methods can start you off on the right track, we asked a handful of experts about other proven methods that can trim down abdominal fat.

When you want to make your diet work for you, follow these tips and pair them with the 6 Best Foods That Melt Abdominal Fat for maximum results.

Even if it seems counterintuitive, make sure you stick to a regular eating schedule.

“I understand the idea that reducing fat or reducing certain foods in a diet can help reduce fat,” says Blanca Garcia, RDN and nutrition specialist of Health Canal. “In reality, it’s not so much the food only that affects the abdominal fat, but also eating habits. Skipping meals can actually contribute to midsection fat.”

“A person that skips a meal tells the body it’s in starvation mode and as soon as the food is delivered to the body it will store fat as a way to safeguard enough energy stores for the ‘starvation mode’ it believes it’s in. The secondary reason this habit can affect midsection fat is a person’s feeling of hunger can cause that person to eat faster and possibly overeat. The technique is to choose a time to eat every 3 to 4 hours whether a snack or meal and stay consistent. This communicates to the body there is food and also places hunger cues in order.”

When you plan your meals, make sure protein plays a key role if you need to reduce abdominal fat.

“Protein is essential for building and maintaining muscle mass,” says Morgyn Clair, MS, RDN at Fit Healthy Momma. “As we lose, our metabolism changes and nutrition needs are different. Many people losing weight do not necessarily get enough protein in their diet, which can lead to muscle loss along with fat loss. Muscle naturally burns more calories throughout the day; meaning that more muscle mass equals faster metabolism overall.”

Make sure that your choice of protein works for you. If you need some inspiration, make sure to include The 30 Best Proteins for Every Goal into your diet for maximum results.

Knowing when to have your heaviest meals can make a world of difference when you want to shrink your waistline.6254a4d1642c605c54bf1cab17d50f1e

“Studies show time and time again that reducing caloric intake before sleeping can lead to sustained weight loss,” Clair continues. “Have more balanced meals throughout the day and skip heavy night time snacks to help the waistline.”

Not all foods are equal when you eat them later at night. Check your diet against the 40 Best and Worst Foods to Eat Before Sleep to see if your late-night snacks help or harm your fat-loss goals.

By monitoring how many calories you eat a day, you can avoid overeating and keep your abdominal fat levels to a minimum.

“In order to lose abdominal fat you must learn to be at a caloric deficit,” says Jesse Feder, RD and personal trainer with StrengthWarehouse USA.

“This means you must be burning more calories than you are taking in. For example, if you eat 2,000 calories a day, and burn a total of 2,000 calories in a day, then nothing will happen to your weight. If you start to eat 1,500 to 1,800 calories a day and burn 2,000, then you are at a caloric deficit. Your body will start to burn body fat to make up for that deficit. This will cause you to lose abdominal fat over time.”

If you don’t feel like calorie counting, sticking to a simple intermittent fasting plan can also do wonders for your waistline.

“This can be a method used to achieve a caloric deficit and help you lose abdominal fat,” Feder continues. “Instead of eating from the time you wake up to the time you go to bed, you limit your eating to a certain time window. The most popular method is the 16/8 method. This means you fast for 16 hours and you have a window of 8 hours to eat your 2 to 3 meals. This can help you reduce the overall calories you eat in a day. Over time, this will reduce abdominal fat.”

Science has linked this particular diet plan to some serious results and research has found that Intermittent Fasting Can Lead to “Significant” Weight Loss.

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Abdominal fat (also known as visceral fat) can be pretty difficult to drop. Thankfully, when coupled with a balanced, wholesome diet, these nutritious foods can help you get rid of this dangerous layer of pudge, and slim your midsection.

Read on for nutritionists’ top picks, and for more inspiration check out The 9 Best Foods That Melt Belly Fat. Summer will be here in a blink, friends.

The number one food recommendation for anyone who wants to lose belly fat? According to Kim Yawitz, RD, a registered dietitian and gym owner in St. Louis, Mo.: “Eat more foods that are high in soluble fiber—a nutrient that most Americans don’t get enough of. In one study, visceral fat decreased by nearly four percent for every 10-gram increase in daily soluble fiber intake,” she said.

“Beans are an excellent source of soluble fiber, and studies suggest that eating more of them could help fend off belly fat. One easy way to incorporate more beans into your diet is to add some cooked white beans into a smoothie—you’ll never know they’re there!”

Whether you’re having it for breakfast or as a snack to tide you over between meals, unsweetened plain Greek yogurt is an excellent choice to target pesky belly fat. “It’s packed with satisfying protein which helps to squash hunger and the overeating that’s associated with it. Getting adequate protein is also critical for melting more fat, including belly fat, since protein is essential for building metabolism-revving lean muscle tissue,” say Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, founders of The 21-Day Body Reboot and registered dietitians on the Eat This, Not That! Medical Expert Board.

“Eating yogurt is associated with lower body weight, body fat and having a smaller waist. Additionally, yogurt is a good source of good-for-your-gut probiotics, and having a healthy gut microbiome is associated with less body fat, abdominal fat included.”

Yawitz also recommends loading up on nuts to slim down. “Studies suggest that people who eat more nuts weigh less and have less belly fat than those who don’t eat them as often. There’s some evidence that walnuts, especially, could help burn belly fat,” said Yawitz. “In two small studies, adults who ate walnuts every day had higher levels of a fat-burning hormone called adiponectin, which has been shown to decrease waist circumference even when there’s no change in body weight.”

As Yawitz advises, you don’t need to go overboard with “walnuts to increase your adiponectin levels (in fact, eating too many nuts can lead to weight gain). Just under ½ cup per day should do the trick.” For more info on walnuts, check out the Secret Side Effects of Eating Walnuts, Says Dietitian.

A lot of amazing things happen to your body when you eat carrots. One of them? You might shed abdominal fat. “Carotenoids are pigments that give red, orange, and yellow fruits and vegetables their color. In a recent study, women who ate more carotenoid-rich foods had less abdominal fat than those who didn’t eat as much of them,” said Yawitz. “In this study, carrots and pumpkin were especially popular among women with smaller bellies, but you can also try spinach, kale, tomatoes, sweet potatoes, broccoli, cantaloupe, and bell peppers if you want to mix it up.”6254a4d1642c605c54bf1cab17d50f1e

READ MORE: Best Eating Habits for Faster Abdominal Fat Loss, Say Experts

Grab that glass of OJ, friends. “This is probably a surprising food, but regularly drinking an OJ that’s fortified with both vitamin D and calcium may help with decreasing your belly fat! This is because research connects vitamin D and calcium intake with decreased belly fat,” said Amy Gorin, MS, RDN, an inclusive plant-based dietitian and owner of Master the Media in Stamford, CT.

“A study in The American Journal of Clinical Nutrition found that people who took in 100 IU of vitamin D and 350 milligrams of calcium via fortified orange juice daily had more of a decrease in belly fat, compared to people not drinking the fortified orange juice.”

“Eating more high-quality protein such as salmon could help lower your body fat. A study in Nutrition & Metabolism found that doing so was connected to a decrease in the percent of central abdominal fat,” said Gorin, who loves to make salmon bacon. We also are big fans of this Sweet and Spicy Glazed Salmon with Roasted Veggies recipe.

And for more, check out these 108 most popular sodas ranked by how toxic they are.

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Pasta gets a bad rap for being high in carbs, but consumer demand has really expanded the options available when walking down the pasta aisle!

Pasta alone—or any food for that matter—cannot cause weight gain or weight loss. Rather, it is the overall consumption of calories consumed and calories burned throughout the day that matters the most! New pasta varieties offer more fiber and protein options than ever before. These filling choices make it easier to portion size while still satisfying.

So, if you are a pasta aficionado, we’ve got you covered with the latest and greatest pasta brands.

There are many veggie pasta options, but oftentimes, they are just made with some of the pigmentations to appear healthier than they really are.6254a4d1642c605c54bf1cab17d50f1e

There’s one exception… Banza! Made with chickpeas and thus chock full of fiber and protein, Banza is a staple in our house. This pasta has 25% fewer net carbs and 50% more protein than traditional pasta!

The best part? It tastes and looks so similar to the real thing… you might not even notice a difference.

Pro-tip for kids: Banza makes a mac and cheese that is more like a complete meal when you consider it delivers a whopping 8 grams of fiber and 18 grams of protein per serving.

Pasta traditionally has about 7 grams of protein per serving. Barilla’s Protein+ line delivers all the benefits of classic pasta with an added boost of protein and double the fiber!

Protein helps regulate blood sugar and contributes to increased feelings of fullness, so this product is a huge win in our book!

Barilla did a great job with the taste and texture here. We think it is nearly identical to regular pasta!

Whole wheat pasta is certainly the heartiest choice. With 5 grams of fiber per serving, it’s hard to find a healthier option on the shelves.

Jovial’s whole wheat pasta is made from an ancient wheat variety called einkorn wheat. This type of wheat is significantly less modified than newer, more conventional wheat varieties and tends to be low in gluten.

Thus, many gluten-sensitive folks tend to do well with this variety. Jovial crafts their pasta to contain less starch and more protein and fiber than traditional whole wheat options.

Regular pasta gets a bad rep, but did you know even white pasta still contains 2 grams of fiber and 7 grams of protein per serving? Not too shabby if you ask me.

I love classic Italian brands if I am opting for the real thing like De Cecco. Pair these classics with a lean protein option, a light sauce, and tons of colorful veggies for a balanced meal!

Most gluten-free pasta is actually quite low in fiber and often turns to mush when overboiled—not Ancient Harvest! Ancient Harvest offers a blend of starchy, gluten-free grains that create your beloved pasta taste and texture.

Our preferred option is their corn, brown rice, and quinoa blend.

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If the headline caught your eye, you’re going to love what Steve Theunissen, RDN, has to say about key eating practices to achieve a flatter belly. He says: You should enjoy eating what you’re eating, it shouldn’t cost you more than you can afford, and it should be a plan that’s simple enough to follow your entire life.

“Instead of going on a diet, try to change your eating patterns,” says Theunissen, owner of Smart Fitness Results.

Oh, and Theunissen wants to make something clear about specifically targeting abdominal fat. You can’t.

“When you reduce fat, it gets cut from all parts of your body and not just the belly,” he says. “Your thighs, arms, waist, and even your face will show the effects of fat loss.”

If you’re looking for speedy results, “I’d highly advise intermittent fasting,” he says. Intermittent fasting is limiting your eating to a defined window of time. “It cuts fat tremendously from all parts of your body, including your abdomen.”

Meanwhile, you can try these other habits for quick belt-tightening, according to experts. Then, for details, read Ways Fasting Can Help You Lose Weight.

Recent research has called into question the long-held belief that eating breakfast is a reliable weight-loss strategy. But many nutrition experts still advise clients not to skip the morning meal but focus on eating healthy foods that promote weight loss.6254a4d1642c605c54bf1cab17d50f1e

“It’s not just about getting enough calories, but also about getting the right kind,” says Reda Elmardi, RD, a certified strength and conditioning specialist for The Gym Goat. “Studies have shown that people who eat a high-fiber breakfast tend to have lower a BMI (body mass index) than people who skip breakfast.”

Get in the habit of eating high-fiber cold cereal or hot oatmeal—both are good sources of fiber.

Another food that battles belly fat is protein. A 2020 study in the International Journal of Environmental Research and Public Health compared two common breakfast types: eggs and toast versus bran cereal with sugar, milk, and orange juice. Both types of breakfasts were consumed by the same group of 50 overweight but healthy people on two different days.

The researchers found that the protein-rich egg breakfast improved satiety following the meal. The participants consumed less food at lunch and dinner following the egg breakfast than they did after the sugary breakfast cereal meal.

One of the most effective ways to get rid of belly fat is by getting into the habit of eating to satisfy hunger rather than out of habit, eating because you’re anxious or depressed, or eating because, well, you’re actually not hungry but thirsty.

“About 75% of people have their thirst and hunger mechanism confused,” says Bess Berger, RDN, who specializes in women struggling with polycystic ovary syndrome (PCOS) at Nutrition by Bess. “That means sometimes when they think they’re hungry, they’re really just thirsty, but end up eating more. If we make sure we are adequately hydrated, we can end up consuming less when we are actually hungry.”

When you cook your own meals at home, you should automatically eat healthier simply because restaurant meals are typically very heavy in extra calories, carbs, fat, and sodium—all nouns synonymous with unhealthy eating. By cooking, you naturally prepare foods more mindfully. And it’s easier to get in the habit of avoiding unhealthy fats like refined oils, junk food, chips, cookies, and other packaged snacks that are loaded with preservatives, says Theunissen.

It’s not an eating habit per se but it influences your eating habits. Making a habit of avoiding daily drinking of alcohol can help you significantly reduce belly fat.

Why? “Drinking beer, wine or cocktails consistently will cause the alcohol to absorb and be quickly converted into fat, which tends to deposit in your abdomen,” says Juliana Tamayo, a nutritionist with FitnessClone.

What’s more, when you drink alcohol, you’re not only getting calories from the beverage but often you are consuming more energy-dense foods like pizza, chips, Buffalo wings, and cheeseburgers. Even if you don’t drink alcohol, watch the number of calories you consume from beverages. They can be sneaky. Instead, make a habit of choosing water, fruit-infused waters, and unsweetened iced tea as your go-to zero-calorie beverages.

David Brendan, RDN and certified personal trainer with StartRowing, is another advocate of intermittent fasting for speeding up fat loss. He recommends a 16-hour fast and scheduling a resistance training workout at the tail end, sometime between the 13th and 16th hour of the fast before eating. That habit will accelerate fat burn, he says. After the fast and exercise session, your body is ready to use that fuel.

“You must also stay hydrated with water to the point where your urine is clear,” he says.

Good hydration is critical to a body that functions properly, which includes burning fat efficiently.

Everybody is different. What works for one person, may not work for another when it comes to losing weight. But a few things are consistent across the board, says Johna Burdeos, RD, LC, CNSC.

“For weight loss, slow and steady and setting realistic goals wins the race,” says Burdeos.

Because so many of us need help sticking to a plan, she says teaming up with a dietitian may be your best bet.

“Work with a registered dietitian who will collaborate with you on a tailored diet plan that you can actually live with long-term,” she says.

You’ve heard this advice a zillion times, but are you doing it? Find out the next time you sit down for a meal and check your plate. Does it resemble Monet’s The Artist’s Garden at Argenteuil? In other words, is it full of color?

“Half of your plate should be filled with nutrient-dense fruits and vegetables,” says Burdeos. These foods should also be your primary snacks along with nuts. “They confer many important health benefits regardless of if you are trying to lose weight or not.”

Because fruits and vegetables are typically low in calories, they reduce or prevent you from consuming extra calories in between meals that are normally stored as fat deposits, says Daniel Boyer, MD, of the Farr Institute, a research organization supporting public health.

“Additionally, consuming foods that enhance metabolism like mineral-rich foods, ginger, and legumes may also create calorie deficit, an important factor needed for proper weight management,” says Boyer.

If you make a habit of adding non-starchy vegetables to every meal and every snack you eat, you will automatically increase your fiber intake and lose body fat, says Blanca Garcia, RDN, a registered dietitian nutritionist with HealthCanal. “Fiber is a complex carbohydrate that does not digest and is not absorbed; it works as the broom of the intestines,” she says. “This allows for your body to not absorb all available carbs, protein, and fats that can contribute to abdominal weight.”

Fiber also contributes to a healthy diversity of bacteria in the gut, which reduces inflammation and helps combat obesity. If you believe it’s difficult to get more fiber into your daily diet, you haven’t read our story, Popular Foods with More Fiber Than Oatmeal.

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As warm weather approaches, it seems many people are interested in setting new healthy goals. If you’re someone who is trying to lose a few pounds, especially around the stomach area, you may benefit from learning about some “secret” eating habits that commonly contribute to more abdominal fat—the sneaky kind you wouldn’t even notice.

Losing belly fat is a goal that can possibly save you from further health complications. That’s because belly fat, also known as visceral fat, is the type that grows around your abdominal organs and can lead to things like diabetes and heart disease if too much of it is carried over a long period of time.

Continue reading to learn more about healthy changes to make to your daily routine in order to lose abdominal fat, and for more healthy eating tips, make sure to check out 20 Food Combos to Triple Your Weight Loss.

Eating processed food can be a quick contributor to abdominal fat, but dietitians say it’s also the portion sizes that make a difference.6254a4d1642c605c54bf1cab17d50f1e

“Processed foods that are high in sugar, salt, and fat can contribute to excess abdominal fat,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and a member of our medical expert board. “According to recent research, portion sizes of fast food and packaged foods like chocolate and soda are still up to 5 times larger than in the past, which can also contribute to increased abdominal fat.”

Making yourself a fresh, hearty salad can be a great choice for the warmer weather. But dietitians say that certain salad dressings can sneak in added fat, sugar, and calories without us noticing.

“Many of us turn to salads for a healthier meal, especially when wanting to get rid of abdominal fat,” says Trista Best, MPH, RD, LD at Balance One Supplements. “However, using high-fat salad dressings may be adding to your abdominal fat rather than getting rid of it. This is true for both homemade salads and fast food or store-bought salads. Standard ranch salad dressings contain about 130 calories for just 2 tablespoons, which is generally less than what is actually used. Along with 13 grams of fat, this salad dressing choice can negate the healthy salad decision. It is best to either forego the high-fat dressing or opt for lemon juice or vinegar to reduce the fat you’re taking in.”

Nut butter can provide you with plenty of health benefits, but it’s still important to watch your portion sizes when trying to lose abdominal fat.

“Peanut butter is a food that is certainly rich in nutrients, but not all varieties are created with the same nutritional profile,” says Best. “Some manufacturers choose to use added ingredients like sugar, honey, or even chocolate to enhance flavor and texture. These lead to a quick rise in calories and fat in a single serving of peanut butter.”

“Second, even natural peanut butter should be consumed in moderation,” Best continues. “Often we will see the term ‘natural’ and assume the food item can be eaten without concern for serving sizes or amounts. When it comes to peanut butter, both of these characteristics can make it a food that could be causing your stalled abdominal fat loss and even contributing to weight gain in this area.”

RELATED: Your Favorite Peanut Butter Brand May Have This Sneaky Secret

Yogurt can provide you with a ton of health benefits, but not all types of yogurt are created equally.

“The quality of yogurt is an important factor in whether or not it will add to or take away from your weight loss efforts,” says Best. “Yogurts made with high fat or added sugar and other sweeteners can be contributing to your abdominal fat. It is important to look at the nutrient profile of your yogurt prior to purchase and opt for one that is either plain or made with natural sweeteners. You’ll also want to find one that is higher in protein, as this will help to keep you full for longer and prevent overeating.”

While technically not an “eating habit,” getting poor quality sleep and staying in a state of high stress can affect your eating patterns and food choices throughout the day.

“Stress can increase abdominal fat, in part, due to increasing levels of the stress hormone cortisol,” says Young. “Overeating on the wrong foods is also quite common when stressed out, and a lack of sleep can also impact your mood as well, which may encourage many people to overeat on high-sugar, high-fat processed food.”

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Yep, you read that right… you don’t have to stop eating bread on your weight loss journey.

Low carb zealots will have you believe that you have to cut out your favorite sandwich, toast, and dinner roll if you want to lose weight. Lucky for you, we know that’s not true. Weight loss can be simplified by taking in less calories than you burn in a day. While that explanation is simple, the implementation is considerably more challenging.

It’s not physically possible to “spot reduce” abdominal fat over other areas of fat in the body. However, you can absolutely influence visceral fat—the type of fat found in the abdominal region around our organs—with diet changes.

We’ve done the heavy lifting for you with the best breads to choose from if you are currently focused on weight loss! Then, for more healthy shopping tips, here are 9 Breads to Always Leave on Grocery Store Shelves.

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Whole grain bread is the MVP of American bread. It’s hearty, chewy, and goes well with everything. Most whole-grain bread is high in calories because it is quite dense, but not Dave’s Killer Powerseed Thin Sliced. This bread is well-rounded in every way: it’s hearty, high in fiber, and low in calories. With only 60 calories per slice, you can’t go wrong with their line of thin-sliced bread.

Sprouted grains became popular with the rise of gluten-free living. While sprouted bread is not gluten-free, it is often touted as more digestible due to the grains being “sprouted” prior to

Sprouting grains breaks down some of the starch and increases the total nutrient density of the final product. It also yields a lower glycemic product, meaning this bread may not spike your blood sugar when compared to other conventional grain products.

Ezekiel Bread offers 80 calories per slice and three grams of fiber!

If you are concerned about your blood sugars, any bread might be a contentious food to navigate. Let us quell your thoughts with a low-carb bread that actually tastes good and won’t wreak havoc on your blood sugars. One slice of Old Thyme’s 647 bread is just 40 calories and contains a whopping 7 grams of fiber!

Sourdough made a comeback during the pandemic, but its nutritional value has been long-recognized by health experts. Sourdough is made through a fermentation process that breaks down some of the starch in the flour. The process of fermentation decreases the glycemic index of the final bread product and adds naturally occurring probiotics.

Most sourdoughs are made with simple white flour, and tend to be low in fiber. Simple Kneads uses a mixture of ancient grains. This hearty sourdough bread clocks in at 90 calories per slice and three grams of fiber!

If white bread is your jam, we’ve got you covered.

Though it sounds like a refined, white bread, white wheat is actually a type of whole grain. It’s milled differently than traditional whole grains, and the final product is much lighter than classic wheat. Thus, it appears to resemble white bread.

Nature’s Own Whitewheat delivers three grams of fiber in each slice! You’ll be hard-pressed to find a white bread chock full of fiber like this one.

A gluten-free lifestyle is for those who have been diagnosed with celiac disease or a significant gluten sensitivity. You should work with a trusted healthcare professional before making a drastic switch to gluten-free products.

In fact, many gluten-free alternatives are higher in refined flours and lower in fiber. They also tend to have a crumbly texture without the gluten to “glue” the bread together.

Out of all the gluten-free products on the market, Udi’s Multigrain actually resembles tasty wheat bread. Udi’s Multigrain option provides 120 calories per slice and 1 gram of fiber.

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While fast food is notorious for being high in fat, sugar, and sodium, all hope is not lost with this go-to choice you can find at nearly any fast-food chain.

Cobb Salad with grilled chicken is an easy grab at any of your favorite fast-food chains when you need something quick and convenient. Whether you’re running through Wendy’s or Chick-fil-A, cobb salads provide three major components of a weight loss-focused meal: protein, fiber, and healthy fat.

In previous weight loss attempts, you may have focused on restricting your food until you were hungry, fatigued, and weak. However, it doesn’t have to be that way! Healthy weight loss might have periods of restrictions, but overall it should feel manageable in the short term.

One essential aspect of making healthy weight loss manageable is to focus on foods that are naturally filling and satisfying rather than leaving it up to your willpower to count every calorie and “white-knuckle” your way through daily food choices.

Enter: the cobb salad! Let’s dissect why this choice works for weight loss.

Protein

Protein is non-negotiable for weight loss. It’s filling, satiating, and prevents muscle loss during a weight loss phase. Without protein, we tend to get hungry faster and experience a blood sugar “dip” after meals that may make us crave more food to feel better again.6254a4d1642c605c54bf1cab17d50f1e

Swap fried chicken for grilled chicken here to save calories without skimping on total protein.

Fiber

Fiber increases feelings of fullness and satiety in our diet. Traditional cobb salads are packed with fiber, nutrients, and plenty of volume from the greens, tomatoes, avocado, and cucumbers.

Jana Mowrer, RDN, MPH, CDCES, NBC-HWC says “it’s important to work up to a daily fiber intake of 30 grams per day in order to help regulate blood sugar, blood pressure, feed healthy bacteria in our gut, and manage belly bloat overtime helping us achieve our weight loss goals.”

Fat

Healthy fat is both filling and satisfying at meals. This means you can stay full for longer with fewer nagging cravings!

Fat in traditional cobb salads comes from heart-healthy avocado, savory blue cheese, and the dressing. Focus on a vinaigrette or a “light” dressing here for a lower calorie option that still delivers a satisfying taste!

Looking for more? We’ve done the work for you with these top 27 Fast-Food Chicken Sandwiches—Ranked!

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Breakfast is not just a delicious way to start your day, but an important one for weight loss—as long as you’re making the right meal. Eating plenty of protein, healthy fats, and fiber for breakfast can help you lose abdominal fat and pursue your weight loss goals.

If you’re running out of ideas for yummy breakfast recipes that are also good for losing weight, we’ve got you covered. Here’s a roundup of some of the best breakfast recipes to help you lose abdominal fat. And for more healthy recipes, check out Best Dinner Recipes for Abdominal Fat Loss.

This simple egg scramble contains plenty of protein and healthy fats, which can help you reach your weight loss goals. In fact, omega-3 fatty acids (like those found in salmon) have been linked to the loss of abdominal fat specifically.

Get our recipe for Salmon Scrambled Eggs.

This breakfast sandwich has all the flavors of your favorite fast food choices, but with fewer calories and saturated fat. The turkey and eggs also provide plenty of lean protein, which can help with fat loss.6254a4d1642c605c54bf1cab17d50f1e

Get our recipe for Sunrise Sandwich.

This easy-to-make breakfast is loaded with protein from the eggs, healthy fats from the olive oil, and fiber from the farro, all of which are nutrients that help with visceral fat loss.

Get our recipe for Eggs in Purgatory.

A breakfast hash like this one is perfect because you’ll get a lean protein boost from the chicken sausage, eggs, and sweet potatoes, but you won’t have to pack on the extra calories.

Get our recipe for Breakfast Hash.

Oatmeal is one of the best breakfast options for weight loss because of its high fiber content. This specific recipe is a healthy choice because of the extra protein from the peanut butter and healthy fats from the almonds.

Get our recipe for Peanut Butter Oatmeal.

READ MORE: 15 Best Oatmeal Recipes for Weight Loss

This omelet is a unique choice for those who don’t eat meat but still want protein, which you can get from eggs and beans. The black beans provide a ton of fiber, making them the perfect ingredient for weight loss and overall health.

Get our recipe for Black Bean Omelet.

People sometimes assume that quiche is difficult to make, but all you need is a little patience. If you have the time to make this one, it can give you a delicious dose of lean protein and healthy fats, making it a weight-loss-friendly choice.

Get our recipe for Artichoke Quiche.

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If you’re the kind of person who likes to stay full between meals or needs a little extra fuel from time to time, then you may also find yourself snacking throughout the day.

While there are plenty of choices when it comes to snacks—from sweet to savory and creamy to crunchy—there are certainly some options that are better than others when it comes to how they impact your health.

For instance, a recent study by an international group of researchers which was published in the International Journal of Environmental Research and Public Health has found that nuts and dried fruit can prevent abdominal fat as you get older.

During the study, 556 participants who were between 65 and 79 years old were expected to eat 30 grams of either nuts or dried fruit for at least three days each week. In the end, researchers noted that those who didn’t eat the recommended amount of suggested snacks had “a 19% higher prevalence of abdominal obesity,” according to EurekAlert!.

Related: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

“It’s exciting to see that more research is highlighting how dietary fats and fruit can help people maintain a healthy weight, especially since people tend to shy away from these types of foods when they are trying to lose weight,” Gaby Vaca-Flores, RDN tells Eat This, Not That!.

“Nuts are high in calories and healthy unsaturated fats,” and “play a role in weight loss by helping you feel less hungry throughout the day,” Vaca-Flores explains, while noting that “some evidence also suggests that eating nuts can help increase the calories that are burned during rest.”

As for dried fruit, Vaca-Flores notes that it “packs a lot of fiber” which “is an important part of any weight loss routine because it helps you feel fuller faster which can leave less room for unhealthier foods.”

With benefits like those, you’re surely wondering how many nuts and what amount of dried fruit you should be eating as well as how often you can snack on these options. Vaca-Flores suggests one ounce of nuts or 28 grams, while “adults should consume at least one and a half to two cups of fruit each day. Eating a combination of dried and fresh fruit can help you meet this goal.”6254a4d1642c605c54bf1cab17d50f1e

Granted, you should also be aware of the fact that, as Vaca-Flores points out, “some nuts are sold with added salt for flavor. Eating foods that are high in salt can have negative effects on your heart and overall health.”

That’s why Vaca-Flores recommends reaching for plain, unsalted, and unflavored nuts.

At the same time, “some dried fruit is sold with added sugar which can set back your weight loss efforts. Additionally, dried fruit is usually smaller than fresh fruit, which can make it easy to overeat and accidentally add extra calories to your diet. I recommend portioning out your dried fruit separately instead of eating directly from the bag to prevent this from happening.”

To find out more about ideal mid-meal nibbles, be sure to read 50 Healthiest Snacks to Eat for Weight Loss.

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When you want to slim down, targeting belly fat can prove particularly challenging. According to the Harvard Medical School, you have to deal with not only one, but two varieties of fat when you focus on trimming down your middle. A good majority of the fat around your stomach consists of subcutaneous fat, the type of fat that feels jiggly and soft when you touch your belly. The remaining portion consists of visceral fat, and lines your vital organs. This latter type of fat can prove particularly hard to deal with, and an abundance of it may lead to conditions like dementia and a slew of cancer.

Taking aim at your belly fat not only keeps you feeling in shape, but it can also reduce inflammation by ridding your waist of visceral fat. Removing this weight is easier said than done, but luckily, keeping track of what you eat can prove indispensable when it comes to slimming down in this region. Like many other areas in the grocery store, navigating the freezer aisle takes a keen eye when you need to steer clear of certain items that can quickly add up around your midsection.

We consulted a slew of dietitians to figure out which frozen foods ranked as the most problematic around. Anyone that wants to avoid gaining visceral fat should limit these items while trying one of these Surefire Ways to Lose Visceral Fat.

Microwavable pizza pockets and their microwavable meal pocket cousins rank as some of the worst frozen items out there that build up fat around your gut.

“These conveniently packaged, and relatively tasty, pockets have been long used to meet the quick meal needs of many households,” says Trista Best, RD at Balance One Supplements. “Once it became clear to most consumers that their fat and sodium content, not to mention calories, have been wreaking havoc on their health for years the manufacturer suddenly released a lean version. Once again, their popularity increased and the variety offered became so extensive anyone could find their own personal preference.”

“Frozen pockets offer little in the way of essential nutrients like vitamins and minerals and are significantly dense in calories and fat,” Best continues. “You may be better off to prepare your own pockets, made with eggs, whole-grain wraps, and lots of veggies to be frozen and easily accessed. This is superior over-relying on those that are dangerously high in sodium and will leave you feeling hungry shortly after due to their refined carbohydrate content.”

“Frozen pizza is a staple in many households for its convenience and ability to please most everyone at the dinner table,” Best says. “Unfortunately, there are many characteristics of frozen pizza that make it unhealthy and a contributor to belly fat, among other serious health concerns. The refined carbohydrates, saturated fat, and sodium are all concerns separately, but considering frozen pizza is high in all three makes it something to consume on a rare occurrence.”

“The refined carbohydrates will be used quickly by the body and the saturated fat and source of other calories will be stored as fat around the waist,” says Best. “The sodium content of frozen pizza exacerbates inflammation and water retention, both of which can hinder weight loss, especially around the belly. Not only are the nutrients in pizza concerning, but the lack of beneficial nutrients should be noted as well. Frozen pizza contains little to no vitamins and minerals which make this meal calorie-dense, a food type that is most to blame for stomach fat.”

Sometimes you just can’t fight a craving or you don’t have the time to make dinner. When in doubt, grab one of the 25 Best Healthy Frozen Pizza Pies, According to Dietitians.

You may have heard about how ice cream merely consists of empty calories, but as it turns out, it can effectively pack on fat around your abdomen.

“We all love ice cream, but it is full of calories, fat, and added sugar which can increase belly fat and lead to weight gain,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and a member of our medical expert board. “Yes, it’s ok to indulge every now and then, but stick with a 1/2 cup portion.”

Even if you plan to diet, don’t assume you have to go forever without a scoop or three of ice cream. Just make sure one of your ice creams comes from the 13 Best Brand Name Ice Creams for Weight Loss for a good time.

When you feel like staying in and staying warm, nothing sounds better than a hot bowl of soup. Making a soup from scratch can take hours, but luckily, frozen noodle soups can tempt anyone who wants a quick, warm bite. Unfortunately, these frozen meals seriously contribute to fat development around your belly.

“These are full of sodium which can increase belly bloat and the noodles contain refined grains which may increase belly fat,” says Young. “A better option would be a high-fiber, low-sodium vegetable, split pea, or bean soup.”

“Instead of having real fruits, these mixes are full of sugars, gums, flavorings, and additives,” says Harland Adkins, RD at Fast Food Menu Prices. “It is better to shop for unsweetened, whole fruits, protein powder, and milk so you can start off your day in a healthy way.”

Don’t assume you have to rely on frozen smoothie bases to begin with. Ditch these frozen products for one of The 25 Best-Ever Weight Loss Smoothies and never have to worry about added sugars or gums ever again.6254a4d1642c605c54bf1cab17d50f1e

Just like frozen noodle soups, frozen pasta can undo all of your hard work when it comes to reducing belly fat. These items come loaded with unnecessary nutrients and in the big picture, might just add on a few extra pounds around your waist.

“Frozen pasta is full of sodium and fat, which is detrimental for your health in the long term,” says Adkins. “Instead, boil your own pasta so you can control what to put in it.“

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