Menopause is sometimes called “the change of life” – and for good reason. Beyond mood swings and hot flashes, menopause belly fat is a common issue, even for those who exercise often and generally eat a healthy diet.

Typically, you’re considered to be in menopause 12 months after your final menstrual cycle, the culmination of perimenopause.

“During perimenopause, women tend to gain weight in the belly area, which may be different than before perimenopause when they would gain it in their hips and thighs,” explains registered dietitian Elizabeth Ward, M.S., R.D.N., co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness.

A natural dip in estrogen – combined with other midlife changes like loss of bone and muscle tissue and a slight metabolic slowdown – can lead to weight gain and changes in body composition, Ward says.

As someone who’s been there, lived through it, and written a book about it, she knows that “bodily changes can be mystifying, frustrating, and downright disappointing.”

While turning back the clock can’t happen, there are plenty of habits within your control that may impact menopause belly fat.

Here’s what to know about your midlife middle – and how to lose menopause belly fat.

How to Lose Menopause Belly Fat

1. Maximize sleep

Adults need seven or more hours of sleep a night, but getting that much may be easier said than done, says Ward.

“Sleep patterns evolve during the menopause transition when women often have a harder time falling asleep, staying asleep, and sleeping deeply enough, in part because of hot flashes,” she explains.

“One study found that perimenopausal women were most likely to sleep fewer than seven hours a night compared to postmenopausal women,” Ward adds.

That said, she adds, you should absolutely try to prioritize sleep.

“Regular, restful sleep is linked to easier weight control as well as other markers of good health,” says Ward.

Even a night or two of poor sleep increases levels of the hunger hormone, ghrelin, and lowers leptin, a hormone in charge of satiety, according to research.

2. Decrease insulin resistance

Insulin resistance happens when your muscle, fat, and liver cells can’t easily make use of the glucose in your blood.

This forces your pancreas to make more and more insulin to help.

“Insulin resistance increases with age,” says Ward.

That’s why the American Diabetes Association recommends that “all adults without risk factors should be screened with a test for prediabetes and type 2 diabetes starting at age 35.”

“Decreasing estrogen levels may play a role in insulin resistance, but the research is not definitive yet,” she adds. “Gaining weight and a lack of exercise also promotes insulin resistance.”

3. Lower your caloric intake

If you’re dealing with menopause belly fat, start by looking at your eating habits.

As we age, we tend to move less – but our appetite and habits tend not to balance out that slowdown.

If you’re seeing the number on the scale creep up or your clothes fit differently, consider these nutritional tweaks to cope with a slowing metabolism.

4. Eat more plants and protein (and less sugar)

Menopause is a good time to reassess your overall eating plan, says Ward.

“I had to do this myself when I gained 10 pounds during perimenopause (and most of it in my belly),” she says.

“A balanced diet will help counteract the changes that occur during midlife and because of menopause, and help women feel more energetic and positive about this stage of life,” she adds.

She recommends:

• A diet based on fiber-rich, plant-based foods
• At least 0.55 grams of protein per pound of body weight daily
• At least five servings of fruits and vegetables daily
• Three servings of whole grains a day
• No more than one alcoholic drink per day but preferably less

5. Reduce stress

Keeping stress in check may also help you lose menopause belly fat.

When your daily stress is too high, so does your body’s release of the stress hormone cortisol, which can result in more belly fat and greater water retention.

And stress worsens your sleep problems, creating a vicious cycle, says Ward.

“Research from the Study of Women’s Health Across the Nation (SWAN) Sleep Study found that chronic stress interferes with adequate sleep,” she says.

Ongoing fatigue and chronic stress can lead to behaviors that further contribute to weight control issues, including excess alcohol intake and ‘stress-eating’ fatty and sugary foods, like ice cream, cookies, and chips, on a regular basis.

6. Exercise regularly

Staying active can help offset insulin resistance.

“Exercise uses up glucose in the bloodstream, which reduces the need for insulin,” explains Ward.

“Being overweight increases the need for insulin. Studies show that losing 5 to 7 percent of your body weight significantly lowers the risk for insulin resistance, which over time can turn into type 2 diabetes.”

The Best Exercises for Menopause Belly

Any exercise is better than no exercise, but certain types are better for the post-menopausal phase of life, says doctor of physical therapy and acupuncturist Bianca Beldini, DPT, MSOM.

“Visceral (abdominal fat) is most targeted by change in diet (upping the protein and decreasing the simple carbs) and by lifting heavier weights,” says Beldini.

“Strength training at this stage in life is most important because it can mitigate the effects of plummeting estrogen.”

Cardio Workouts

“Cardio is best done as HIIT or high-intensity workouts versus long sustained endurance,” says Baldini.

“Long bouts of cardio can actually cause cortisol levels to rise (leading us back to insulin resistance and sleep disturbances).”

She likes indoor cycling with short, fast-speed intervals of 30 seconds on and 1 minute off.

Plyometrics and bounding are also helpful.

“Jumping exercises are also very important at this stage in life to also challenge ligaments and tendons,” she adds. Just make sure you progress gradually with plyometrics to maximize your results while minimizing your risk of injury.

Core and Abdominal Exercises

Core exercises won’t directly shed menopause belly fat – that’ll require burning more calories and reducing overall body fat.

But abs exercises can build strength and help your core and belly area appear more toned.

Baldini likes planks, and they’re accessible for all fitness levels.

Strength Training

About half of the bone loss that women experience will happen during the decade after menopause, which can also accelerate or cause sarcopenia (loss of muscle mass).

Strength training can help offset both.

Aim for higher weights and lower reps in moves such as the squat, deadlift, and kettlebell swing to maintain bone density, Baldini suggests.

Menopause belly fat is an annoying reminder that nothing in life stays the same.

But, when Baldini’s clients feel down about the changes they feel and see, she gives the same advice she gives herself.

“This is a transitional stage in life. Make healthy food choices. Take quiet time. Meditate. Breathe. Get on a sleep schedule. Lift heavy weights. Transitional stages don’t last forever.”

Ward also focuses on what she and her clients can control.

“Our focus during perimenopause and beyond is to take care of our bones, brain, heart, and mental health.”

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Looking to melt your middle? Don’t worry, it’s a lot easier to do than you think. All you have to do is incorporate these nine food groups, each of which helps to fight inflammation, boost metabolism, and—most important of all—turn off your fat genes and reverse your body’s tendency to store fat. These best foods to melt belly fat are designed to provide protein, fiber, and healthy fats at every meal to help boost metabolism and fight hunger. They’ll maximize your levels of macronutrients to shut down your genetic fat-storage mechanisms, while also minimizing excess sugars, refined carbohydrates, and additives that are known to aggravate the stomach and lead to inflammation and weight gain.

The result will be not only fast, easy weight loss but an almost immediate sense of energy, a leaner midsection, and a lighter body. Read on for the nine best foods that melt stubborn belly fat, and for more tips on how to eat more healthily, be sure to check out our list of 30 Cooking Tricks They Only Teach You in Culinary School.

Eggs are the single best dietary source of the B vitamin choline, which is an essential nutrient used in the construction of all the body’s cell membranes. Two eggs will give you half your day’s worth; only beef liver has more. And believe us, starting your day with a slab of beef liver does not make for a great morning.

But as more and more research is done into the mechanisms of fat genes, the value of eggs has only grown. Choline deficiency is linked directly to the genes that cause visceral fat accumulation, particularly in the liver. One of the reasons heavy drinkers develop fatty liver is that alcohol undercuts the body’s ability to process choline.

Yet, according to the 2005 National Health and Nutrition Examination Survey, only a small percentage of all Americans eat daily diets that meet the U.S. Institute of Medicine’s Adequate Intake of 425 milligrams for women and 550 milligrams for men. Start your day with eggs, and enjoy some other sources like lean beef and seafood.

More and more research has begun to show that some fruits are better at fighting belly fat than others. And the master fruits all have one thing in common; they’re red, or at least reddish. These fruits include ruby red grapefruit, tart cherries, raspberries, strawberries, Pink Lady apples, watermelon, plums, peaches, and nectarines.6254a4d1642c605c54bf1cab17d50f1e

Though it may seem counterintuitive to add fat to a meal if you’re trying to lose fat, eating a moderate portion of unsaturated fats, like the kind found in olive oil, avocados, and nuts, can ward off the munchies and keep you full by regulating hunger hormones. A study published in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterward.

Changing the kind of fat in your diet will also help you increase your intake of omega-3 fatty acids while reducing omega-6 fats (found in vegetable oil and fried foods); upping your ratio of omega-3s to omega-6s has been proven to improve metabolic health and reduce inflammation.

RELATED: Surprising Side Effects of Using Olive Oil, Says Science

Grains get a bad rap because of their carbohydrate content. And now, more and more studies are looking at the effects of gluten, the protein found in wheat, not just as a culprit in weight gain but because of possible long-term health effects like Alzheimer’s and heart disease.

But not all grains are created equal. Gluten-free whole grains like quinoa contain a nutrient called betaine, an amino acid that positively influences the genetic mechanism for insulin resistance and visceral fat.

So stop thinking in terms of “grains” or “carbs” and start thinking of healthy fiber. The right fiber sources provide your body with energy and feed lean muscle mass while keeping you full all day. In addition to filling fiber, some of the best foods that melt belly fat include beans, lentils, oats, quinoa, and brown rice contain magnesium and chromium—two incredible nutrients that combat cortisol (a stress hormone that directs fat to be stored around the waist) and keep down insulin production (high levels of the hormone also encourage fat to pile on around the belly).

Plant-based protein powders are a low-sugar, high-fiber alternative to popular dairy-based supplements. A study by the University of Tampa that compared plant protein to whey found it to be equally effective at changing body composition and boosting muscle recovery and growth. But with less sugar and a healthier fat profile, plant-based proteins will also improve your gut health at the same time as they’re fueling your muscles. Hemp, rice, and pea proteins are all good options; however, you’ll want to ensure you’re getting a complete protein with a full amino acid profile, which is why a blend that combines all three is superior.

RELATED: 7 Highest Quality Proteins To Eat Every Day, Say Dietitians.

Protein is kryptonite to belly fat, and the building block of a lean, toned belly. When you eat protein, your body has to expend a lot of calories in digestion—about 25 calories for every 100 calories you eat (compared with only 10 to 15 calories for fats and carbs). Protein is also more filling. A study published in the American Journal of Clinical Nutrition showed that a meal that’s high in protein as opposed to carbs increases satiety by suppressing the hunger-stimulating hormone ghrelin.

Now, you may be tempted to grab one of those expensive protein bars instead of sitting down for a decent meal. But the effect isn’t the same. Not only are you getting a lot of extra sugar and chemicals, but you’re not getting the same fat-fighting effects. Studies show that your body burns more calories digesting whole foods than it does processed foods. In addition, lean meats are key sources of choline, which we already established is a nutrient that helps turn off the genetic triggers that lead to fatty liver—a new epidemic linked to visceral fat—and methionine and vitamin B12, which unplug genes linked to diabetes and weight gain.

Low-energy-density foods like vegetables are crucial for melting belly fat, because they add essential nutrients, filling fiber, and volume to meals, all for relatively few calories. Bright colors signal that the vegetables are rich in polyphenols, micronutrients that help to control diet-induced inflammation. Green tea carries catechins, some of which can “turn off” the genetic triggers for diabetes and obesity. And vegetables, especially the leafy kind, have a low glycemic load—meaning they fill your body up with nutrients without generating a spike in blood sugar.

New research has shown that piperine—which is released when the waiter from the fancy restaurant uses that giant pepper grinder in front of your face—has some stunning magical powers. In animal studies, piperine has been shown to fight depression, inflammation, and arthritis and enhance the action of other nutrients. In human studies, it’s been demonstrated to improve your ability to get a nice tan while spending less time in the sun. Who knew all that could come from a simple pepper grinder?

Research is showing that herbs, spices, and flavorings do more than add extra bite to your food and help you reduce salt intake. Yellow mustard seeds have high levels of anti-cancer compounds called glucosinolates; cinnamon has been linked to improved insulin response, and compounds in turmeric and horseradish have been shown to impact the behavior of your fat-storage genes, while ginger packs high levels of health-boosting phytonutrients. Bottom line: adding yellow, black, and brown spices to your meals means you’re boosting the health benefits across the board, while also calming your desire for more salt and sugar.

RELATED: The 17 Best and Worst Dark Chocolates.

The benefits of dark chocolate keep piling up: mental clarity, lowered blood pressure, and decreased appetite. A 2014 study found that a particular type of antioxidant in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. In 2018, Louisiana State University also conducted a study and found that gut microbes in one stomach ferment chocolate and boost our body’s production of heart-healthy polyphenolic compounds, including butyrate, a fatty acid that decelerates the behavior of genes linked to insulin resistance and inflammation. Add fruit to the chocolate to boost fermentation and the release of the compounds!

But make sure you’re choosing the right kind of chocolate: Look for a cacao content of 70% or above, and stay away from Dutch cocoa, as the Dutching process destroys up to 77% of the healthy compounds in chocolate.

A previous version of this article originally appeared in The Zero Belly Diet by Dave Zinczenko.

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Because of diet culture and companies trying to sell their products, “belly fat loss” has been promoted in extremely unhealthy, unsustainable, and sometimes dangerous ways. These fad diets and weight loss products can harm people both physically and mentally.

Flat belly teas are some of the clearest examples of this, which market themselves as helping to promote weight loss and are often made with natural laxatives that can lead to stomach and gut lining issues.

Not only is something like this potentially harmful, but it’s misleading as well. Belly fat diets may help you get rid of some bloating or shed a few pounds, but these results are temporary and never actually address the issue at hand.

So are there healthy ways to lose belly fat and keep it off, while still giving your body the nutrients and care it needs? And what does the science actually say about abdominal fat loss and how it’s connected to your diet?

Read on, and for more on healthy eating, check out 5 Best Eating Habits For Your Blood Sugar.

The different types of abdominal fat

Not all types of fat in our bodies are the same, nor do they carry the same level of potential health risk. Subcutaneous fat is the fat located just beneath our skin and outside of our abdominal wall. According to Harvard Health, subcutaneous fat makes up about 90% of our body’s fat.

Visceral fat makes up the other 10% of body fat, and this type of fat is what experts warn should be monitored. This is because visceral fat is located beneath our abdominal wall and around our abdominal organs. Too much of this type of fat has been linked to heart disease and other serious illnesses.

Unfortunately, there is no “quick fix” for visceral fat. But research suggests a healthy diet and sustainable weight loss can help you shed this type of belly fat.

A balanced, nutrient-dense diet is your best bet

While many people may be searching for that miracle solution to belly fat loss, there isn’t one. This is because even though our culture has marketed the ability to specifically target belly fat with the right foods and exercise, it’s more so about your overall weight management. And researchers have found that losing and maintaining weight loss through a balanced diet and regular exercise can also help keep visceral fat at healthy levels.6254a4d1642c605c54bf1cab17d50f1e

Harvard Health states that eating plenty of fiber and complex carbs like whole grains, vegetables, and protein sources like lean meat and legumes can help overall weight loss. They also suggest limiting your intake of added sugars and refined carbohydrates, as this can contribute to weight gain and therefore more belly fat.

It’s not just about your diet, though

Diet is certainly one of the major factors in weight loss. In a study published in BMC Public Health, participants that lost weight through diet and exercise didn’t actually have that much of a difference in visceral fat loss as the participants who lost weight through diet only. The exercise and diet group did see a bigger change in subcutaneous fat, though.

Exercise is still an important aspect of weight loss, as are other areas of life. Harvard lists five ways of tackling visceral fat: movement, diet, lowering stress, avoiding tobacco, and getting enough sleep.

One recent study from Mayo Clinic found that lack of sleep was in fact associated with more visceral fat. In other words, make sure you’re getting enough rest every evening.

The takeaway

Even though our society is constantly telling us that there are quick and easy ways to get rid of belly fat, the science says that it takes a more holistic approach, one that involves losing body fat in a healthy, sustainable way by making helpful changes to our diet and lifestyle.

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A slimmer waist, flat stomach, healthier body, and reduced risk of chronic disease start today with these healthy tips to lose belly fat that are supported by science.

Let’s face it: that marshmallowy middle didn’t get there overnight. Stressful days at the office, indulging in one-too-many cheat meals, or finding excuses to skip a day, week, or even a month’s worth of workouts are all making it easy to pack on the pounds—and making it difficult to get them off.

Watching that extra junk add up around your belly can put you at an increased risk for heart disease, diabetes, and early death. Luckily, losing weight and shedding belly fat doesn’t have to take forever.

Read on for 22 effective, diet-free tips for losing belly fat fast and naturally.

Don’t let extra hours lounging in bed stand between you and a flatter stomach. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One Obesity study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans-fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.

Instead of satisfying your sweet tooth with refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.

Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.

While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.

Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.

While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.

RELATED: 4 Drinking Habits Secretly Increasing Blood Sugar, Says Dietitian.

The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fiber-rich foods can help you to reduce belly fat quickly.

Here are high-fiber foods you should eat to lose stomach fat fast:

• Beans, peas, and lentils
• Nuts and Seeds
• Berries
• Squash
• Broccoli
• Whole Grains

In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the best high-fiber foods to your menu!

Sure, ketchup is tasty, but it’s also a serious saboteur when it comes to your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.

While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of belly fat in a matter of weeks. Researchers at the Fred Hutchinson Cancer Research Center found that vitamin D-deficient overweight women between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn’t. To practice safe sun, make sure you’re limiting yourself to 15 sunscreen-free minutes per day.

Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, a study published in Diabetes Care revealed that study participants who consumed a diet rich in monounsaturated fats, like those found in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while also improving their insulin sensitivity.

Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible.

These are the most effective exercises that can help you lose stomach fat fast and get rid of unwanted calories:

• Horizontal cable woodshop
  • Sets: 2
  • Reps: 10 on each side
  • Rest: 60-90 sec
• Deadlift
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Bent over row
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Hang clean
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Push press
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Squats
  • Sets: 4
  • Reps: 5
  • Rest: 0 sec
• Overhead press
  • Sets: 4
  • Reps: 5
  • Rest: 0 sec
• Single-leg Romanian deadlift
  • Sets: 4
  • Reps: 5 on each side
  • Rest: 0 sec
• Chin-up
  • Sets: 4
  • Reps: 5
  • Rest: 90 sec

The results of a PLOS One study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.

A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.

Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted by a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, but brushing may also trigger a Pavlovian response that tells your brain the kitchen’s closed.

If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, but a study published in Obesity also reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.

You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.6254a4d1642c605c54bf1cab17d50f1e

To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:

• Oatmeal
• Quinoa
• Whole-wheat pasta
• Brown rice
• Barley
• Farro

In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.

Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry revealed that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.

Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17% of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.

Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.

That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.

You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat; in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.

Want to lose that belly fat fast? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.

Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.

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It’s often said that if you want to lose weight then you should cut carbs out of your diet, leaving pasta, potato, and other carb lovers feeling a bit lost without some of their dietary staples.

While loading up on french fries and fettuccini alfredo certainly isn’t going to help lead to any weight loss, it’s not always the case that carbs only lead to increased belly fat. At least it’s not the case when you’re eating oatmeal, the most effective carb at helping to shrink belly fat, according to Trista Best, RD, a registered dietitian at Balance One Supplements.

“Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack,” Best says.

Oatmeal, an extraordinarily popular and filling breakfast staple, isn’t the only breakfast dish that can aid in your weight loss efforts, but it is one of the best options to start your day with because of its nutritional benefits. Not only is oatmeal the best carb to help shrink belly fat, but it also plays a role in lowering bad cholesterol, regulating blood sugar levels, and is packed with protein and fiber.

One of the ways that oatmeal helps to reduce belly fat is because you most likely won’t be overeating it, according to Best, as the fiber-packed carb helps you feel full.

“The fiber in oatmeal keeps you feeling full for longer, which can prevent overeating throughout the morning,” according to Best. And that’s not the only way that oatmeal helps to shrink belly fat.

“The whole grains keep your blood sugar stabilized, preventing spikes and dips that are associated with increased weight gain,” Best says. A recent study found that when a person’s blood sugar dips after eating, they’re hungrier quicker and tend to eat more.6254a4d1642c605c54bf1cab17d50f1e

Best says that one of the highlights of eating oatmeal is that it can be made in various ways, and many of the varieties can be prepared without adding extra calories.

RELATED: The Best Oatmeal Combinations for Faster Weight Loss, Says Nutritionist

“Healthy oatmeal can be made either savory or sweet without excess calories and when accomplished oatmeal can be the perfect breakfast for weight loss,” Best says.

The best way to eat oatmeal to help avoid the excess calories and result in shrinking belly fat is by not eating pre-packaged oatmeal and making your own instead with healthy toppings, like nuts, berries, and eggs.

“Some of the best toppings and mix-ins for oatmeal include nuts, cinnamon, blueberries, strawberries, and bananas,” Best says. “Savory oats can be made healthy by adding tomatoes, eggs, mushrooms, and spinach.”

RELATED: The #1 Carb That Can Help You Live to 100

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Carbohydrate, when turned into blood glucose, is our main source of energy for our cells, tissues, and organs, including our brain. Dissing carbs as pure dietary evil, as many have, therefore, is pretty brainless. You can’t link all carbohydrates into the same category as, say, a Gummi Bear. It doesn’t take a nutrition degree to figure out that a bartlett pear makes a better choice than a sugar bear.

When looking to place a “#1 worst” label on something that can be fuel for your brain, then, you’d better find a carb with no redeeming qualities. That wasn’t hard for Eatthis.com medical board member Amy Shapiro, MS, RD, a registered dietitian. “I have to go with the carbs from the sugar in soda,” says the founder of Real Nutrition. “These carbs are quickly consumed, do not fill you up, spike blood sugar, and provide no nutritional value. They easily meet or exceed your daily added sugar recommendation in just one 12-ounce serving.”

The American Journal of Clinical Nutrition says sugar-sweetened beverages like soda are likely a key contributor to the epidemic of overweight and obesity in the United States because of their high added sugar content and low satiety. High fructose corn syrup, one of the most common ingredients in soda, has specifically been linked to increased abdominal fat—aka belly fat—due to its higher levels of fructose.6254a4d1642c605c54bf1cab17d50f1e

Medical board member Molly Hembree, MS, RD, LD, notes that it’s not just the added cane sugar and high fructose corn syrup in soda to be wary of but added sugars from sources like beet sugar, molasses, and syrups like those you put on pancakes and squirt into your coffee. “Excess added sugar intake, especially when eaten in place of other more nutrient-dense foods on a regular basis, is associated with chronic disease and inflammation,” she says.

Processed carbs are generally unhealthy in most cases.

It’s also important to be aware that while sugary beverages go down a lot quicker than, say, a croissant or a bagel, they share the same quick-absorbing carb makeup. “The challenge is that processed sugars are found in so many places in the diet from cookies and baked goods to fancy coffee drinks, to breakfast bars and snack foods, and oftentimes, even found in various cooked dishes and sauces,” says Amy Goodson, MS, RD, a registered dietitian and also a member of our medical review board.

As a certified specialist in sports dietetics, Goodson is keenly aware of high-fiber carbs’ role in fueling athletic performance. “No one food causes anything,” she warns. “It’s foods eaten consistently that can have an effect on health status and disease. Refined or processed sugars top the charts when we talk about increasing your risk for weight gain and disease risk.”

Unfortunately, those are the types of foods most American tend to consume a lot of.

With a healthy eating pattern, simple carbs—in moderation—won’t derail your diet.

If you’re eating pattern is primarily nutrient-rich foods like whole grains, fruits, vegetables, lean protein, low-fat dairy, and healthy omega-3 rich fatty foods, and sugar pops up here and there, it tends to have little effect on your health, dietitians say. So, it’s not helpful to label any one food as “bad.”

A much smarter approach is understanding where added sugars are found and keeping consumption to a minimum so you can enjoy your favorite dessert or treat without worry or guilt.

RELATED: 5 Worst Eating Habits for Sugar Cravings, Says Dietitian

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We hear it all the time, “breakfast is the most important meal of the day.” But when it comes to choosing the right foods for breakfast, how can we know which ones are best for our health goals?

Even though breakfast is an important meal, certain breakfast habits may derail your weight loss goals without you realizing it. To learn more about healthier breakfast habits we can choose when trying to lose weight, we talked with a few expert dietitians to get their advice.

Continue reading to learn more, and for more healthy breakfast tips check out 5 Best High-Fiber Breakfasts When You’re Tired of Oatmeal.

Treating yourself to your favorite pastry or baked good every now and then is totally harmless, but getting in the habit of having one on a daily basis can possibly contribute to weight gain.

“Reaching for that pastry can be very tempting. They taste amazing and there’s usually a variety of choices that don’t seem to get old—until your clothes feel too tight. That’s because they’re loaded with sugar and sugar causes weight gain, especially around the stomach. You could also be putting yourself at risk of things like heart disease, type 2 diabetes, depression, skin aging, and acne. Instead, try grabbing a healthy snack such as a protein pop tart or any type of fruit,” says Courtney D’Angelo, MS, RD, a registered dietitian and author at Go Wellness.

You don’t have to drink your coffee black for it to be healthy, but it’s important to consider what you’re adding to your morning cup of Joe on a daily basis.

“Unhealthy creamers that we put in our coffee have added sugars and artificial flavors that can be detrimental to our belly area. On top of that, adding your own sugar with the creamer to your coffee will have double the effects. Too much sugar, especially at breakfast, can cause us to want more sugar throughout the day. It also slows down our metabolism, which won’t help us burn calories, provide the energy we need to exercise, or burn belly fat. Instead, try having your coffee black, or with alternative sweeteners. You can even add protein to your coffee, which would be an awesome habit replacement,” says D’Angelo.

RELATED: 7 Things You Should Never Add to Your Coffee

Oatmeal is one of the healthiest meals you can have for breakfast, especially if you’re intentional with the type of toppings you add.

“Oats are high in carbs, which provide our bodies with energy. They also have protein, fiber, and fat as well – all essential nutrients we need if we’re trying to cut weight around the belly area. Both protein and fiber are excellent to help you feel full, resulting in less snacking between breakfast and lunch. Adding more protein to your oatmeal, like whey protein, can provide excellent weight loss benefits, as protein helps build muscle. Building muscle helps speed up your metabolism and ultimately burn calories, which burns fat,” says D’Angelo.

Many people think that they have to get rid of grains in order to lose weight, but replacing refined grains with whole ones is more beneficial than getting rid of them altogether.

“Whole grains are rich in fiber and nutrients, whereas refined grains have been stripped of their vitamins, minerals, and fiber content, making them less filling. Whole grains also have more volume than refined grains so they stretch out your stomach better and make you feel fuller for longer periods of time. A few great options include oatmeal, brown rice, quinoa, and whole wheat breads/pastas,” says Janet Coleman, RD a registered dietitian with The Consumer Mag.

And lastly, fitting a serving or two of veggies into your breakfast can help you throughout the rest of your day.6254a4d1642c605c54bf1cab17d50f1e

“Vegetables are low in calories but high in fiber content, so they will help fill you up without adding too many extra calories to your diet. They also contain nutrients that can benefit your health overall (like vitamin C or potassium), which makes them worth including at every meal! Try adding vegetables to omelets or scrambled eggs instead of cheese or meat for an added boost of nutrition,” says Coleman.

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Belly fat is one of the most widely talked about topics in health and fitness.However, the concern about belly fat is not limited to adults only. Moreover, the rising cases of obesity among children and young adults make it even more important to understand what exactly causes belly fat. So here is the lowdown on it before we look into ways to control it. 

Belly fat can happen due to factors that occur due to poor lifestyle choices or factors out of our control. Factors such as an unhealthy and sedentary lifestyle, and poor eating habits, are the leading causes of belly fat. When it is followed by excessive drinking and smoking and leading a highly stressful life, it adds to the issue. Some factors like genetics and hormones can also contribute to belly fat. Some studies show that hormones and pregnancy are the leading causes of belly fat among women.

Belly fat can be prevented and controlled by individuals up to a great extent by making the necessary modifications in lifestyle and eating habits. All one needs is perseverance and the will to make a shift for the better.

Leading Causes of Belly Fat

A Sedentary Lifestyle

Lack of regular exercise and a sedentary lifestyle is one of the leading causes of belly fat. When one does not burn as many calories as they consume, the excess calories get stored in form of fat in the body. Hence it is essential to incorporate at least 30 minutes of exercise into one’s daily routine to keep your body agile and in shape.

Poor Dietary Habits

Studies show that poor eating habits are the leading cause of obesity and related problems in children. Junk foods, fried foods, preserved foods are rich in synthetic additives, artificial flavouring and excessive amounts of sugars.  They not only cause the prevalence of a higher level of belly fat in individuals but also lead to many related health problems such as heart diseases, type 2 diabetes, high blood pressure, high cholesterol and many more.

High-Stress Levels

When a person undergoes a  stressful situation, the body produces a chemical named cortisol to help one cope with the stress. However, prolonged release of this chemical can slow down the metabolic rate dangerously affecting the body. . Stress also induces binge eating habits, especially in teens and young adults. Excess calories consumed and a slow metabolism leads to fats accumulating in our bodies, especially around our bellies.

Genetics and Belly Fat

Studies show that individuals with genetic strains linked to obesity have a higher chance of accumulating fats around their bellies. That is because these genes dictate how our bodies react to foods and our metabolic rate. A person with an inherently slow metabolic rate is thus more likely to develop a bigger belly.

Improper Sleep

Our bodies need sufficient time to burn up the excess energy and  resrtore themselves every day, which happens through proper and adequate sleep. Also, research shows how poor sleep or too little sleep makes our bodies incapable of regulating energy usage in the long run. As a result, it reduces one’s metabolic rate and fat-burning abilities. Still, it also affects one’s mental health, which might trigger binge eating and anxiety eating problems that lead to excessive weight gain.

Excessive Drinking and Smoking

One of the many vices of excessive drinking and smoking is increased belly fat. Many studies show that individuals with drinking and smoking habits have more visceral fats and adipose (fatty) cells in the belly region than individuals who indulge in neither.

Hormonal Shifts

Many women in their late 40s and 50s often observe an increase in their belly fats. It is due to the onset of menopause, where the oestrogen levels decline rapidly and cause the body to store most of the fat in the abdominal region rather than distributing it evenly. 

Postpartum and Belly Fat

Postpartum is one of the most common causes of belly fat in women. The abdominal region has to stretch out and distend outwards during pregnancy to ensure the child is safe in the womb. During this time, the body stores some fat in the abdomen to provide an energy bank to the mother. It also provides a cushion against possible external injury to the child. After the child’s birth, the skin and internal structure of the abdominal region need time to rearrange itself into the normal layout. Many times, the fat doesn’t get burnt out, causing a lower belly pooch.

After Effects of Medication

Medications for diabetes, insulin injections, anti-hypertensive medicines, beta-blockers and medications related to psychiatric problems such as anxiety, depression, etc., often lead to weight gain and a slower metabolic rate leading to higher amounts of fat stored around the abdominal area.

Belly Fat: How to Measure It and How Much is Too Much?

Excessive belly fat not only leads to obesity but also brings about a lot of health problems related to it. Hence, it becomes essential to know how much fat gets stored in the body and how the distribution occurs.  

How Much Belly Fat is Too Much?

Apart from the external indicators and measurements of belly fat, it is essential to know the inside composition of one’s body. Our bodies have fats called visceral fat, which gets stored in a person’s abdominal cavity, near our pancreas, liver and intestines. It also affects how hormones function in our bodies. Hence excess visceral fat levels can have multiple dangerous health consequences.

• CT scans or MRI tests are the most accurate means of measuring visceral fats in one’s body. In a typical MRI scan, an individual’s visceral fat is between 1 to 59. 
• For a healthy person, the visceral fat levels should fall under 13. 
• Anything greater than or equal to 13 indicates that the person needs to make immediate lifestyle and dietary modifications to get the value down to normal.

Given that such tests are expensive for many, doctors often opt to measure a person’s overall body fat to know the amount of visceral fats stored. Harvard Medical School studies have shown that the visceral fats in an individual’s body are about 10 percent of the overall fat present.

Can You Measure Belly Fat at Home?

There are many prescribed methods for measuring one’s abdominal fat levels. However, the Harvard T.H Chan School of Public Health studies have found the following techniques to be the most accurate.

Body Mass Index (BMI)

BMI tells us about how ideal an individual’s weight is. It is calculated as weight(in kg)/ Height(m^2). The higher the figure, the more overweight an individual is.

• An average person’s BMI should fall between 18.5 and 24.9
• A person is overweight if their BMI falls between 25.0 and 29.9
• A person is obese if their BMI is 30.0 or higher

BMI is the easiest way to assess a person’s weight but isn’t always accurate in cases like bodybuilders and expecting mothers.

Waist Circumference

The average BMI level does not indicate the distribution of fat within one’s body. Many times, the extra fat is centered around the waist region. So, measuring our waist circumference helps to get a rough idea.

All one needs is a measuring tape to measure the circumference of one’s waist size, i.e. between the lowest rib and top of the hip bone across the umbilicus (belly button). But one must keep in mind that this is just a measure of excess belly fat and does not tell us about body composition. 

Waist-To-Hip Ratio

The waist-to-hip ratio is the ratio of waist circumference to hip circumference. The higher the ratio, the more fat is stored around one’s waist. It also considers that one’s body structure also dictates the waist to hip ratio. For example, an apple body shape will have a much lesser waist to hip ratio than a person with a pear body shape. Men with a waist to hip ratio of 0.85 and above and females with 0.9 are highly likely to develop chronic health problems. In addition, it is usually a fall out of a high amount of belly fat.

Ways to Reduce Belly Fat

The visceral fat in our body is a clear indicator of ur health status. Therefore, it becomes essential that one tries to maintain their body fat levels in the healthy range. Reducing belly fat needs a few lifestyle modifications and the perseverance to stick to it. 

Regular Exercise

The best way to reduce belly fat is to rope in at least 30 mins of exercise every day. One doesn’t need to start with intense cardio or heavy weight lifting. Exercising can be as simple as a relaxing yoga session or a brisk 30 min walk every day. Not only does it help in getting our bodies agile and active, but it also benefits our mental health, both of which lead to reduced levels of belly fat eventually.

Eating Clean

The type of food we eat heavily affects our body’s metabolic rate and how the calories get utilised. Therefore, it becomes essential to check what one eats. Consequently, one must strictly avoid junk and sugar-rich, and heavily processed foods as they lead to more fats getting deposited in the body. Instead, one must consume plenty of fruits and greens, healthy carbs, and fibre-rich foods that keep us sufficiently full throughout the day and provide healthy fats and nutrients to our bodies.

Managing Portion Sizes

One must keep in mind that while eating healthy aids belly fat reduction, it does not guarantee it. Even healthy foods may add up to the calories in our bodies. When the calories consumed exceed the number of calories burnt out, the body stores the excess calories in the form of fats. It is hence equally essential to manage one’s portion sizes. One must consult their doctors or dieticians to get advice on the same.

Besides these points, it’s important to hydrate well, sleep well and manage stress levels. Weight loss occurs when all these factors are in sync and not when the focus is on any one method.

Conclusion

Belly fats are a great indicator of one’s overall health and determine the vulnerability of an individual to various health complications. Given its proximity to many vital organs in our bodies, such as the liver, pancreas, and intestines, we must keep our body fat, especially the visceral fats, under the healthy range to ensure proper bodily functions. CT and MRI scans give us an accurate measure of the amount of visceral abdominal fats in our bodies. However, given their high costs, measurements such as the BMI and the waist to hip ratio are popularly used to determine belly fat levels. Individuals with increased abdominal fat levels must take conscious steps to modify their lifestyle and dietary habits to bring their fat levels down to healthy ranges.

Frequently Asked Questions (FAQs)

Q. How can I reduce my belly fat?

A. The best and the simplest way to reduce belly fat is to combine regular exercising with a healthy diet. One must exercise regularly for at least 30 minutes every day and ensure that they eat well rounded, homemade meals as much as possible. Cutting down on excessive sugars, preserved foods, and fried foods will significantly reduce belly fat in just a few months.

Q. Which foods cause the most belly fat?

A. Studies show that consuming junk food and processed foods with synthetic additives are the leading cause of high belly fat and obesity. Additionally, foods rich in sugar and Omega 6 fatty acids, excessive drinking, smoking and a sedentary lifestyle are equally likely to cause high belly fat levels.

Q.What are the 5 foods that burn belly fat?

A. The five best foods that help burn up belly fats are-

• Green tea with lemon and honey,
• Citrus fruits, 
• Fibre-rich foods such as oats and barley, 
• Sweet spices such as cinnamon and cardamom and
• Foods that are rich in omega3 fatty acids, such as cod liver oil

Q. What causes a big stomach in females?

A. There are many dietary, lifestyle, and hormonal factors that cause women to get a big stomach. The most significant factors are the amounts of calories consumed, the type of food one consumes, and the amount of physical activities. Also, genetics often lead to a big stomach in women. These genes sometimes lead to fats being stored mainly in the stomach area. Additionally, women also go through hormonal shifts during menopause. For example, a drop in oestrogen levels during menopause causes fat to be stored in the stomach rather than distributed over the body.

Q. What fruit will reduce belly fat?

A. Fruits which have high water content and are rich in Vitamin C and fibres are  best for reducing belly fat. Fruits such as watermelon, grapefruits, berries, and apples aid in belly fat reduction. They induce the feeling of being full and prevent binge eating 

Q. Does rice increase belly fat?

A. studies show that there is no direct link between consuming rice and belly fat. However, consuming excessive quantities of white refined rice may cause an increase in belly fat. In addition, it may cause obesity over time. Also, consuming rice in measured portions is recommended by many dieticians as rice is one of the easiest foods to digest by the human stomach. Therefore, it is an excellent means of energy and healthy fats.

Q. Do bananas cause belly fat?

A. When compared to the other fruits, bananas are higher in calories. Therefore, it makes people believe that they lead to increased belly fat. However, this assumption is incorrect. Studies by UPenn’s Medical School show that bananas are filling, nutritious, and easy to digest, making them a quick source of energy. In addition, it aids the body in shedding off more belly fat during workouts.

Q. How can I flatten my stomach naturally?

A. The simplest way to flatten out one’s stomach naturally is by exercising regularly and eating clean. Not only does this help our bodies gain healthy fats and nutrients, which aid in the natural fat loss process, but it also helps keep our hormones and stress levels under the healthy range.

Q. Do eggs burn belly fat?

A. Yes, eggs are effective in reducing belly fat. This is because eggs are calorie deficient foods that help accelerate our metabolism and allow our bodies to burn fat quicker, leading to quicker belly fat loss. 

Q. Why is my belly getting bigger even though I’m not pregnant?

A. A belly bulge can happen due to many reasons apart from pregnancy. The most common reason is bloating, where our stomach traps too much gas in it, causing our bellies to protrude outwards. Besides, excessive stress, frequent alcohol consumption and hormonal changes due to menopause cause our bellies to grow bigger.

Q. Is having a belly normal?

A. Having a belly and lower belly pooch is entirely normal to a certain extent. Most people develop a belly to a certain extent as they age due to their metabolic rate slowing down. But when it starts bordering on being overweight and obese, it becomes dangerous for overall health and well being. Therefore, one must take preventive measures to avoid putting on unhealthy fats in such cases.

Q. What is a hormonal belly?

A. Hormonal belly is usually observed in the case of women in their late 40s and through their 50s. It occurs during menopause when the body sees a natural shift in hormones. The sudden decline in oestrogen levels causes the fats to get stored in one’s tummy rather than getting spread out proportionately across the body.

Q. What foods to avoid if you want a flat stomach?

A. You must avoid junk foods, fried foods, fast foods, preserved foods rich in synthetic additives and artificial flavouring and excessive amounts of sugars. Also, to get a flat stomach, you must avoid binge eating, excessive drinking and smoking at all costs.

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Losing weight can be a tough journey at any age, but it’s important to note that it may become more difficult as you get older. For example, your metabolism begins to shift as you age, which plays a large role in how you lose and manage your weight loss goals.

If you’re in your 50s and looking to lose weight, one of the first things you can make sure you’re doing is eating a healthy breakfast! This truly is the most important meal of the day, and it will set you up for success throughout the rest of the day. Getting enough protein, fiber, and healthy fats in your first meal of the day can help you meet your weight loss goals in your 50s.

Continue reading to learn about some of the best breakfast foods for weight loss as you age, and for more healthy weight loss tips, check out 19 Weight Loss Foods That Really Work.

One of the most common breakfast staples, eggs are great for starting your morning off in a healthy way!

“Eggs contain protein and fat, both helping you curb your appetite throughout the morning and likely the day. Research suggests that those that eat 25 to 30 grams of protein in the morning are often satisfied with less later in the day. Pair eggs with a fiber carbohydrate like whole-grain toast or oats for a well-rounded breakfast,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board.

Greek yogurt is one of the healthier yogurt options on grocery store shelves because it usually comes with more protein and less added sugar.

“High in protein, Greek yogurt provides around 14 to 18 grams of protein for 6-ounces, depending on the brand. It also contains calcium and probiotics, which are essential for optimal health. Have a yogurt parfait, add it to whole-grain waffles or blend it into a smoothie for a protein-packed breakfast,” says Goodson.

Oatmeal is a win in every way. It provides fiber that can keep you full, help with your digestion, and even help you manage your heart health. Not only that, but it can help with your weight loss goals as well.6254a4d1642c605c54bf1cab17d50f1e

“I’m a firm believer in hitting your daily protein goals. If you’re looking to get rid of belly fat, then eating enough protein is very critical to your success,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “You should aim to consume the same grams of protein in relation to your weight goal (if you want to be 140 pounds, you should aim to eat 140 grams of protein every day). Protein has many health benefits, and one of them is that it helps get rid of fat and build lean muscle. Oats are high in fiber, which will slow down digestion and keep you feeling full for longer, which in turn will prevent overeating throughout the day.”

Nut butter on its own wouldn’t be enough for breakfast, but it can be a great addition to many types of meals.

“Adding natural nut butter to your toast, oatmeal, or parfait can add some healthy fats and plant-based proteins that can help support satiety, which could possibly help you combat hunger pangs and take in fewer calories in the long run,” says medical board expert Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.

And lastly, while not technically a food, green tea is packed full of health benefits—including helping to manage weight.

“Sipping on green tea can be a nice addition to your breakfast. As long as caloric sweeteners aren’t added, green tea can support weight management thanks to the natural compounds it contains,” says Manaker.

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Losing belly fat is such a frustrating goal for so many people because it can be difficult to pinpoint a specific food or behavior that’s the root cause of weight gain. There are many, many ways we can sabotage our efforts to eat healthily and lose weight. After all, food is everywhere we turn today, and the greatest volume of options seem to be those high in calories and in enticing flavors that keep us eating more and more.

That’s why dietitians are so adamant about practicing mindful eating. It’s that awareness of the temptations and our responses to them (the munching without thinking) that can give us the greatest control over what and how much we consume. So, to put mindful eating into practice, put these fat-loss wrecking habits on your radar. Then try these Mindfulness Hacks to Lose Weight.

We’ve been indoctrinated into thinking that eating as little as possible is the most effective way to lose weight when that approach often backfires.

“Not only can this lead to increased cravings and potentially feeling more out of control around food, but entering the starvation zone can slow down your metabolism through adaptive thermogenesis,” says medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group and author of The Core 3 Healthy Eating Plan.

Your body needs a certain number of calories and nutrients to function properly. Threatening that basic need can cause your body “to hold onto fat cells and send your body into a protective, premature plateau instead of burning body fat,” she says.

If you’re not eating foods in their whole, natural form regularly, you are likely eating too many overly processed, empty-calorie foods like cakes, cookies, and the like that can sabotage your weight loss efforts.6254a4d1642c605c54bf1cab17d50f1e

“Processed foods tend to be high in calories, saturated fat and added sugar and low in nutrients your body needs to stay healthy,” says medical expert Toby Amidor, MS, RD, CND, author of the best-selling Diabetes Create Your Plate Meal Prep Cookbook. “There’s no need to stay completely away from these foods but try to fill up on wholesome foods like fruits, vegetables, whole grains, nuts, seeds, lean protein, low/nonfat milk and dairy, and healthy fats first and then if you are craving sweets, make it a small portion.”

Leafy greens are powerhouse weight-loss foods. Why? They deliver mostly water and healthy nutrients for very few calories.

“Fresh leafy greens from spinach to kale to romaine lettuce take up a significant volume on our plate and help ‘trick’ us into feeling more satiated,” says medical board member Molly Hembree, MS, RD, LD. “Leafy greens provide only about 5-10 calories per cup, and this barely makes a dent in our calorie needs for a meal or snack. They also provide fiber, vitamins A and C, folate, and other beneficial compounds to help control our health and body weight.”

You can turn a healthful, fresh vegetable salad into a total calorie bomb and not even realize it by pouring on heavy salad dressings, warn medical experts Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins. Creamy dressings like ranch and Caesar can pack about 12 grams of fat and more than 140 calories in a two-tablespoon serving (and most people use more).

“Instead of calorie-dense oils and fatty dressings, use lemon; spritz it on salads, vegetables, fish, chicken, rice dishes, and more,” they say. “It’s a flavor-enhancing trick used by top chefs to build a lot of flavor while keeping meals light.”

Research suggests lemon’s polyphenol antioxidants may help to suppress body weight and body fat accumulation.

“Fiber helps keep us full and break the cycle of overeating that may lend to excess calorie consumption and weight gain,” says Hembree.

But bland oatmeal isn’t your only option.

“Berries, ideally blackberries or raspberries, have a high-fiber content at five grams or more per serving,” she says. “Throw blackberries into your next oatmeal or raspberries into your next pudding or yogurt parfait.”

You’ve heard the term “liquid lunch.” It doesn’t only mean having a beer at noontime. High-calorie beverages are often a sneaky way to consume more calories every day than you realize. Make water, sparkling water, and unsweetened iced tea your go-to beverages.

“We tell patients to reconsider any drinkable calories, like soda, juice, and even healthy ‘green’ smoothies or juices, because they are not typically seen as a meal,” says Avantika Waring, MD, and Chief Medical Officer at 9am.health. “Most of them contain sugar. Make sure to check the nutrition facts on all beverages you buy and drink.”

Are you in the habit of shaking those paper sugar packets before dumping them into your coffee shop beverage? Satisfying, isn’t it? Or maybe you prefer squirting those sugary flavored syrups into your coffee. Sweetening your beverages or cereal with sugar can add up to lots of added sugar calories without you realizing it.

The Nutrition Twins recommend replacing sugar with cinnamon. “You’ll avoid the extra calories, and the inflammation sugar causes that’s linked to weight gain,” they say. Plus, cinnamon has weight loss and blood sugar benefits.”

A 2019 study in the International Journal of Food Science suggests that as little as a 1/3 teaspoon a day of cinnamon can lower blood sugar, cholesterol, and triglycerides.

“Sprinkle cinnamon in your coffee, cereal, smoothies, popcorn, yogurt, oatmeal, muffins, baked goods, and more,” the Nutrition Twins advise.

Don’t ditch your friends, but do be aware that social pressure can certainly lead to a higher food intake at dinner than you really planned on.

“Whether it’s an alcoholic drink or getting several desserts, having friends around who don’t necessarily support your weight loss efforts can be difficult,” says Amidor. “Your best bet is to review the menu in advance and determine, based on your intake for the day, what you’ll be eating. It is okay to leave room for dessert if you know your friends like to order it, but recommend sharing one dessert with one or two other people.”

Stepping on a weight scale can be a useful tool for losing weight. Or not. For one, it doesn’t always accurately reflect the progress you’re making in losing body fat.

“Relying too much on total pounds can be discouraging and make it difficult to stay motivated,” says Moskovtiz. “Instead of worrying about your weight, pay attention to non-scale successes such as improvement in energy, digestion, sleep, and mood stability.”

A more reliable way to get accurate numbers if you need them to stay motivated is body composition analysis, which reveals your body fat versus muscle mass versus water weight.

All of the behaviors written above are just words if you don’t remember them. So, grab a pen.

“The best tool to help you recognize self-sabotaging behaviors is by keeping a journal,” says Moskovitz. “Don’t just track the food you eat, but also portions, hunger and fullness levels, emotions involved around mealtime, and where you are during the meal. Writing down food behaviors in real time is a highly effective method to stay accountable and self-aware.”

Need proof? Check out what this New Study Says About Online Weight Loss Programs.

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