Breakfast can hands down be the most important meal you eat every day. The meal sets the tone for the rest of your day and can provide you with a way to eat healthy foods first thing in the morning. However, because breakfast is so important to the rest of your day, it can also derail your health goals depending on what type of breakfast you eat.

If you want to lose or manage your current weight, breakfast can be a helpful way to get the necessary nutrients in order to help you meet your goals. To learn more, we talked with Courtney D’Angelo, MS, RD, author at Go Wellness, about specific breakfast habits that are helpful for your waistline.

Oftentimes people will be trying to lose weight without focusing on how much protein they’re getting in their day, but protein is one of the most important nutrients for your weight loss goals.

“Protein is essential for building muscle and reducing fat, and it’s one of my main recommendations for anyone who’s trying to lose weight, especially around the waistline,” says D’Angelo. “Consuming enough protein has shown to help you feel full longer, which is vitally important if you have a habit of snacking on more sweets or unhealthy snacks after breakfast.”

If you’re looking to add more protein to your breakfast, you could try foods like eggs, Greek yogurt, cottage cheese, or black beans, “or you could make a bowl of oatmeal and add in a scoop of your favorite whey protein,” says D’Angelo.

Many of the most beloved breakfast items come packed with added sugar, but this can, unfortunately, have a negative impact on our health goals if consumed on a regular basis. Because of this, D’Angelo suggests limiting your consumption whenever you can.

“People use sugar from their morning cup of coffee to eating pastries, donuts, or cereal as a breakfast meal, and too much sugar will make you want to consume more sugar throughout the day,” says D’ Angelo. “These sugary sweets, snacks, foods, or drinks also carry more empty calories, which can lead to weight gain, and a chance to develop type 2 diabetes.”

According to the Dietary Guidelines for Americans, it is suggested that adults consume no more than 50 grams of sugar daily, but ideally no more than 25 grams. If you can, maybe switch out a pastry for a slice of whole grain toast and your favorite nut butter.

“I have a glass of water when I wake up and one with breakfast because water keeps you hydrated, which in turn provides more energy and the body will function more effectively,” says D’Angelo. “The benefits can be even greater for some people who replace a sugary beverage with water because they are automatically cutting back on sugar and calories.”6254a4d1642c605c54bf1cab17d50f1e

Drinking water before breakfast has been found to help reduce appetite, and one study found that water may help improve metabolism. It’s also important to drink enough water not just at breakfast, but throughout the day to help keep your digestion moving.

“If you eat toast for breakfast, you may want to stay away from white bread and switch to whole wheat bread,” says D’Angelo. “Evidence has shown that eating whole grains can decrease the calories retained in your body and increase your metabolism at the same time.”

Whole grains, which include wheat, barley, oats, and rice, also contain much higher levels of fiber than white bread since they haven’t been as heavily processed. Fiber can help digestion and keep you feeling full and more satisfied for longer periods of time.

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When you’re tired of cooking at home a night out sounds ideal. Whether you’re trying something new or going to sit down at one of your favorite restaurants, dining out can be needed once in a while. However, when you’re trying to lose weight, a night out sounds more like a glutinous activity than a treat.

If you’re watching your weight, that shouldn’t stop you from being able to go out and enjoy a meal at a restaurant with friends and family. It just means you have to be more careful about what you eat and how much you eat. We spoke with Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, to give us the scoop on how we can dine out and still lose weight. Read on to see how to go about it. Then, for more on dining out, check out The #1 Worst Thing to Order at The Cheesecake Factory, Says Dietitian.

It is possible to go to a restaurant and order a bowl of pasta when you’re trying to lose weight. However, although delicious, try not to eat it all in one sitting. Instead, try to separate it with some other filling yet healthier options.

“Restaurant portions are huge, so it pays to split an entree and order an extra salad and a side of vegetables to share,” says Young.

Plus, you get to have leftovers to eat the next day. That’s an extra perk!

RELATED: What the Perfect Food Portion Sizes Actually Look Like

When you go out to eat with friends and/or family, it may sometimes feel like a big reunion or celebration. Typically speaking, this will call for some alcoholic drinks, with a cheers to your time together.6254a4d1642c605c54bf1cab17d50f1e

“If you’re trying to lose weight, it really helps to watch the alcohol intake,” says Young. “And, if you are drinking, drink with a meal.”

If you’re not drinking alcohol, you still want to make sure your drink option is on the healthier side.

“Limit drinks with sodas and sugary syrups,” suggests Young.

Did you ever purposefully eat less throughout the day knowing you were going to eat out and have a big meal? Well, it’s time to put that habit to rest.

“We are often famished when we arrive at the restaurant,” shares Young. “Eating a healthy snack an hour or two before heading out helps.”

Skipping meals has also been linked to weight gain, according to research posted in the Nutrients journal. Therefore, it’s important to eat every meal and to not starve yourself.

RELATED: 9 Best High-Protein Snacks for Rapid Weight Loss

One of the first things the waiters and waitresses put down on your table is a bread basket. And although it’s tempting, there are better options when you dine out to lose weight.

“Instead of eating the entire bread basket, which we often do when we sit down in the restaurant and wait for our main dish to arrive, order a healthy appetizer,” says Young.

Young suggests enjoying a salad with mixed vegetables or a vegetable-based soup. Vegetables can help keep you fuller longer, which is great when trying not to overeat and trying to lose weight.

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It’s close to impossible to lose weight in a healthy, sustainable way without focusing on getting enough protein in your daily diet. For one, protein helps you feel satiated for longer periods of time and reduces your hunger hormones. Protein also has a higher TEF (thermic effect of food) than fat or carbohydrates, meaning your body burns more calories when you eat it. And on top of that, protein can help you build muscle mass.

Even though eating enough protein is crucial for healthy weight loss, the quality of your protein matters a lot as well, especially because there are plenty of low-quality, nutrient-scarce proteins out there.

Read on to learn about the best and worst proteins for losing weight, and for more healthy weight loss tips make sure to check out Our Dietitians Swear By These Weight Loss Tips.

If you’re a fan of seafood, you may want to consider adding more fatty fish like salmon to your weight loss plan.

“A diet rich in omega-3 fatty acids can help promote satiety among certain populations, and salmon is one of the best sources of this healthy fat,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “Data shows that the inclusion of fish, like salmon, as part of an energy-restricted diet resulted in  weight loss after 4 weeks vs. a similar diet without seafood, highlighting that the addition of seafood to a nutritionally balanced energy-restricted diet may boost weight loss.”

Try cooking this Sweet and Spicy Glazed Salmon with Roasted Veggies for a healthy, protein-packed dinner.

If you’re looking for a healthy protein powder to throw into a delicious shake, you may want to try whey protein.

“Whey protein can boost fullness quickly, as it contains all the essential amino acids and is absorbed quickly in the body,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “There have been numerous studies conducted with whey protein and weight loss, with most studies concluding that whey protein reduces fat and increases lean muscle mass. It has also been found that whey protein helps you stay full longer and reduces food cravings throughout the day.”

The main difference between whey protein and many other types of protein powder is that whey protein has dairy, so you can try a plant-based powder if you’re dairy-free.

RELATED: What Happens To Your Body When You Eat Whey Protein Powder

Because lentils are technically grain legumes (also known as pulses), people may not think of them as a high-protein food. But lentils are a good source of protein and other helpful vitamins and nutrients.

“Eating lentils can give the body a boost of fiber, antioxidants, and important micronutrients, and data shows that eating lentils can help people lose weight, even when diets are not calorie restricted,” says Manaker. “Subbing out lentils for fatty meat choices can be an approachable way to support weight loss.”

Another popular type of protein powder is casein protein, which D’Angelo says is also great for helping you with your weight loss goals.

“Casein protein is very similar to whey protein in that it’s also milk-based and contains all the essential amino acids, but the major difference is that casein protein is absorbed slowly in the body,” says D’Angelo. “This means that you’ll be feeling fuller for a longer period of time compared to whey protein, and while casein protein is not as good for increasing muscle mass, it is more effective than many other protein sources.”6254a4d1642c605c54bf1cab17d50f1e

RELATED: The #1 Best Protein Powder for Stronger Muscles, Says Dietitian

“Increasing daily consumption of nuts is associated with less long-term weight gain and a lower risk of obesity in adults, so replacing 0.5 servings a day of less healthful foods with nuts may help prevent long-term weight gain and obesity,” says Manaker.

When it comes to nuts, walnuts are known as being some of the best to help aid in weight loss efforts. “Consuming walnuts has been linked to increased satiety, which may help people lose weight in the long run,” says Manaker, “and walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid.”

You may not think of cottage cheese as a protein-heavy food, but choosing the right type of cottage cheese can give you a huge protein boost with very little fat and sugar.

In a standard cup of 2% cottage cheese, you’ll get over 24 grams of protein, with 5 grams of fat and 9 grams of sugar from the lactose. If you want to add some natural flavors to it, you can add your favorite fruit or a drizzle of honey.

Worst Proteins for Weight Loss

Although protein foods can support weight loss, some are better than others. The following protein foods may not be the best foods to add to your diet if you’re looking to be healthier and lose weight.

“Many varieties of sausages can be loaded with saturated fat and can be highly caloric, factors that don’t help in the weight loss department,” says Manaker. In fact, “data also shows that consumption of ultra-processed foods, like many sausages, is linked to weight gain.”

If you’re looking for a healthier alternative to red meat sausage, you can try a chicken or turkey sausage, or a plant-based sausage option. However, it’s still important to look at the nutrition label because even these products can be loaded with sodium, fat, and weird preservatives.

Just because something is labeled as a protein bar doesn’t mean it’s a nutritious choice. Many popular protein bars on the market are just loaded with added sugar, sodium, and fat. So yes, you’re getting a protein boost, but there are healthier protein options to snack on.

For example, a PowerBar Protein Plus Chocolate Brownie Bar is packed with 9 grams of fat, 330 calories, and 21 grams of sugar! So you’ll get 30 grams of protein with this bar, but at what cost?

One of the lesser-known protein powder varieties is rice protein. While some people on a plant-based diet may opt for this one, D’Angelo argues that it may not give you the best weight loss results.

“Rice protein may not be the best for weight loss because this plant-based protein is considered incomplete due to its low levels of the essential amino acid lysine,” says D’Angelo, “and most studies on rice protein have seen little to no muscle mass difference and very little weight loss results if any.”

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Carbs are not the enemy, even though people have painted them out to be. Whole, complex carbs like fruits, vegetables, legumes, and whole grains are excellent sources of fiber and many different vitamins and nutrients. Eating these types of carbs along with a healthy diet can help you manage your blood sugar, improve your gut microbiome, slow the aging process, and achieve your weight loss goals.

Not all carbs are the same, though. While complex carbs can provide plenty of health benefits, refined carbs are heavily processed and the foods they’re found in may contain added sugars. Larger amounts of these can contribute to certain health issues and have even been known to contribute to weight gain if consumed on a regular basis.

To learn more, we talked with a few dietitians about the worst types of carbs for weight loss. Read on, then check out 6 Best High-Protein Foods for Weight Loss.

Although they’re a breakfast staple for many, bagels are one of the worst carbs for weight loss. “White bagels are around the equivalent of eating 4-5 slices of bread and most people do not realize that,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board.

Bagels are hardly ever enjoyed plain, so adding certain toppings typical to a breakfast bagel can add in extra calories, too.

“These are often used as a breakfast meal with various toppings like cream cheese, peanut butter, and other high-calorie foods,” says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.

Many brands are making breakfast cereals that are healthier than the typical choices, but it’s important to watch out for the extra sugary, heavily-processed breakfast cereals.

“People often associate cereal with health food, but sugary cereals often have as much or more added sugar than a cookie, and it’s easy to pour too much cereal into your breakfast bowl,” says Dr. Young.

Not only are they usually sugary and void of helpful nutrients, but eating certain cereals first thing in the morning may have some consequences. “The morning is the worst time to eat these because it leads to a quick spike in blood sugar,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

RELATED: The 4 Worst Breakfast Habits for Blood Sugar

When it comes to carbs that are the worst for weight loss, soda takes the cake.

“Soda and sugary drinks are some of the worst carb choices in my opinion because it provides virtually no other nutrients besides a high dose of sugar,” says Clair. “Further, there is no fiber no help slow the body’s absorption of the sugar, meaning it leads to a quick spike in blood sugar.”

One study published in the International Journal of Behavioral Nutrition and Physical Activity found that drinking soda led to increased weight gain regardless of the person’s physical fitness and activity levels.

RELATED: American Foods That Are Banned Abroad

A white bread like Wonder Bread might bring a lot of us back to our childhoods, but white bread is heavily processed, stripped of almost all of its nutrients, and can potentially contribute to weight gain if consumed on a regular basis.6254a4d1642c605c54bf1cab17d50f1e

According to a study from the British Journal of Nutrition, reducing your intake of white bread (not wheat bread) and sticking to a Mediterranean-type eating plan was associated with less weight gain and less abdominal fat.

When it comes to pasta, the culprit behind why this carb causes weight gain is more about portion than it is about the pasta inherently. “Pasta may cause weight gain when eaten in America but not in Europe because we tend to eat a big portion,” says Dr. Young. That being said, refined pasta is still one of the worst carbs for weight loss because it’s lacking digestion-slowing nutrients like fiber. “There is no fiber in refined pasta so we don’t feel full and will most likely keep eating,” says Dr. Young.

Thankfully, there are plenty of whole-grain pasta options or kinds of pasta made with alternative ingredients like chickpeas or lentils that provide more fiber and fewer refined carbs.

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There is so much information out there on how to lose weight. The only problem is that sometimes this information is harmful, especially when it’s talk of the new fad diet or restrictive eating plan.

At the end of the day, weight loss is different for everyone, and the plan should depend on what is healthy for each individual person. However, there are some common eating habits that most people can find helpful as a healthy place to start.

Read on to learn some of the most helpful weight loss tips our dietitians swear by. Then for more healthy weight loss tips check out 4 High-Protein Foods for Weight Loss After 40.

“Protein is responsible for building lean muscle and reducing fat, while also curbing hunger,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “This means if you eat enough protein every day, you’ll naturally get rid of unwanted fat in areas that aren’t serving you well and it will keep you full for longer periods of time.”

If you need an extra boost of protein, try one of these High-Protein Recipes For a Faster Metabolism. Or if you need to supplement some protein to get enough, you can try one of these 10 Best Protein Powders for Weight Loss.

“Eating enough protein per day is something I really believe in when it comes to losing weight. It’s not a quick fix, but it’s a permanent solution, which is super powerful,” says D’Angelo.

Many of us don’t get nearly enough vegetables in our daily diets, but this food group is important for your overall health, especially when it comes to healthy weight loss.

“Eating plenty of veggies at every meal can help because this way you’re not walking around hungry, and you’ll also be getting a lot of plant (phyto)nutrients, fiber, vitamins, and minerals for very few Calories,” says Dana Ellis Hunnes PhD, MPH, RD and author of Recipe for Survival.

One recent systematic review published in Nutrients concluded that increasing your consumption of vegetables is associated with more weight loss in overweight and non-overweight individuals.

“Fiber helps with gut health and digestion overall, and can help your GI tract regulate many important hormones that play a part in sending signals to the brain,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

According to a study published in the Journal of Nutrition, increased fiber intake was associated with weight loss in participants who were considered overweight.

“Specifically, viscous fibers have been shown to increase feelings of fullness and promote weight loss in many clinical studies. Viscous fibers form a gel-like substance in the gut, which can reduce feelings of hunger. Rich sources of viscous fiber include things like asparagus, Brussels sprouts, sweet potatoes, apricots, mangoes, oranges, legumes, barley, and oat bran,” says Clair.

Losing weight doesn’t mean you have to give up your favorite desserts, especially because super-restrictive dieting can have some negative consequences. However, it is helpful to monitor how much added sugar we are consuming and take a look at opportunities for healthier alternatives every now and then.

“Eating something like frozen berries, for example, for dessert instead of sugary sorbet or ice creams can save a lot of calories from sugar while also giving you a lot of fiber, phytonutrients, vitamins, and minerals,” says Hunnes.

RELATED: What Science Says About the Best Foods for Losing Belly Fat

One of the easiest and most important habits to incorporate into your routine is making sure you’re drinking enough water on a daily basis.6254a4d1642c605c54bf1cab17d50f1e

“Enough fluid in the body is essential for reaching and maintaining a healthy weight. Not only is water calorie-free, but it can help your body regulate hunger and fullness cues,” says Clair. “Oftentimes when the body is thirsty, it manifests as hunger, so staying hydrated can help you to say no to unhealthy snacking habits.”

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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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Cheese is everywhere. It’s on your pasta, in your omelet, shoved into a sandwich, and can even be sprinkled on your salads. Because there are so many types of cheese to choose from, it’s easy to incorporate a slice, crumble, sprinkle, or shred into your dishes throughout the day—every day. Although cheese gets both a good and bad rap as far as affecting your health goes, if you’re looking to lose weight, you may be wondering what the dairy product could do to your waistline.

According to one of the registered dietitians on our medical expert board, Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and The Portion Teller Plan, cheese can have both a positive and negative impact on your waistline.

“Cheese can be both good for your waistline or bad, depending on how you include it in your diet,” explains Dr. Young.

Let’s start with the positives.

When discussing the positives, cheese can provide you with two benefits: protein and aiding in weight loss.

“For the positive, cheese is a good source of protein which helps keep you satisfied, so a little goes a long way,” says Dr. Young. “And if you’re watching weight, part-skim is best.”

RELATED: 10 Low-Fat Cheeses You Can Eat When You’re Losing Weight

Protein takes longer to digest than carbs, so it stays in your stomach longer, making you feel fuller for an extended period of time. This may help you avoid any unwanted snacking or overeating in your next meal, which are two factors that may lead to potential weight gain.

If you’re looking for a cheese rich in protein, try low-fat cottage cheese. According to the U.S. Department of Agriculture, one cup contains about 24 grams of protein. It makes for a great breakfast option or snack throughout the day.

If you’re looking for part-skim, part-skim mozzarella cheese comes in at about 20 grams of protein per cup.

Otherwise, Young suggests adding an ounce or two of cheese to a salad. Or, on top of a slice of toast.

However, too much cheese can cause the opposite effect.6254a4d1642c605c54bf1cab17d50f1e

“For the con, the calories in cheese add up quickly, so watch your portion and stick to one to two ounces, or two fingers worth,” says Dr. Young. “Cheese can add to weight gain when you nibble mindlessly on cheese at a cocktail party or you cut slice after slice.”

An example would be consuming two slices of Boar’s Head White American Cheese, which equals 110 calories. Although it may not seem like a lot at first glance, think about how often you add cheese to your meal. Whether it be adding it to your sandwich, or topping it onto a bowl of pasta, it adds up.

Furthermore, in a study published in the journal, Nutrients, an excess amount of dairy intake, which includes cheese, has been shown to increase body weight in adults aged 18 to 50 years old.

Young also suggests not adding cheese to your meal when eating other protein-rich foods.

“For example, skip the cheese on a burger or a Turkey sandwich,” she suggests. “Or, if you have a salad with egg and beans, skip the cheese.”

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It’s predicted that 2022 will see the most number of weddings since 1984 with some 2.5 million couples tying the knot. That’s a lot of people potentially trying to shed weight before their big day.

The good news is that even with a limited timeline until you walk down the aisle, it’s still possible to lose weight fast and safely. “Typically weight loss is losing one-to-two pounds a week. Working on weight loss efforts for a month and a half you could lose up to 12 pounds,” says Jeanette Kimszal, RDN, NLC, Root Nutrition & Education. “Weight loss does not have to be hard when you focus on your goals.”

Nicole Swingle, RD, echoes this sentiment, saying, “While you may be stressed out about your wedding coming up and losing weight in time, it is possible to lose weight even when you’re a month out from your big day.”

For more, check out these five simple tips to drop 10 pounds or more before you say “I do.”

Time to eat the rainbow, friends. One strategy “to lose weight when you have a time crunch is to increase your vegetable consumption to help you have more dietary fiber, which will help keep you fuller for longer and positively impact your gut health,” says Swingle. “When you feel fuller, you are less likely to eat.”

Kimszal agrees. “Adding at least one serving of vegetables to each meal will help to increase your fiber and nutrient intake,” she says, highlighting that this can help with weight loss.

Swingle shares that one simple way to lose weight before your wedding day is to stop eating out at restaurants those last 30 days leading up to your nuptials. “This is extremely effective for weight loss, as eating out adds a tremendous amount of calories and sodium without you realizing it,” she says. “By reducing how often you eat out, you are reducing the amount of salt retention and calories to help remain in a calorie deficit and help the scale tip back down.”6254a4d1642c605c54bf1cab17d50f1e

“One way to lose weight is by looking at your diet and seeing how much protein you are taking in,” says Kimszal, noting that you should aim to have lean protein at each meal.

As we’ve previously reported, to stay fit or lose weight, men who work out for 45 minutes three to five days a week need about 0.45 gram per pound, and women with the same activity level need 0.35 gram per pound. Read more on how much protein you need in your weight loss diet plan here.

Not only is it incredibly bad for your health, but it wreaks havoc on your waistline, too. “Cutting out soda and other sweetened beverages can help you lose weight,” says Kimszal.

Along with regular soda, ditch diet soda, too. “Many people turn to diet sodas for weight loss, but they can have the opposite effect,” says board-certified obesity expert Sylvia Gonsahn-Bollie, MD, the lead physician at Embrace You Weight & Wellness in a 2021 story for Eat This, Not That!

“Lastly, assessing your hunger on a scale of 1-10 before you eat can help you to lose weight because it forces you to stop and ponder if your body is truly hungry or if you are bored and want food,” advises Swingle. “This facilitates weight loss by reducing the amount and how often you eat.” While you nosh, chew slowly, observe your inner experience, and follow more of these smart habits to promote mind-body connection.

Remember, perspective is key. “Don’t let weight loss be your end goal. Focus on how you feel. Do you feel you are more energetic when you get up? That is what is most important,” says Kimszal. And on your wedding day, feeling energized and excited is far more important than if you squeeze into a smaller suit size or were able to get another inch tailored off the waist of your wedding dress.

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Summertime means beach trips, lounging by the pool, and enjoying all of the great food you can grab at barbecues and picnics. Anyone who loves the signature tastes of the season has a lot of meals to look forward to, but that doesn’t mean your diet agrees with all of these choices. While burgers, hot dogs, and corn on the cob all make summer feel that much special, your weight loss goals can easily suffer if you end up going too hard at your neighborhood cookout.

By identifying which summertime foods can do the most damage to your diet, you can stay one step ahead of packing on the pounds and ensure you make it to fall with a slimmer waist. Eat This, Not That! consulted a handful of experts to figure out exactly which items you need to keep an eye out for at your next barbecue in order to ensure you don’t take your diet overboard.

At the same time, summer comes with a lot of in-season healthy foods, and there’s no reason to not indulge in some healthy seasonal items that can help you hit your weight loss goals. Make sure to fill up your cart with The Best Summer Foods for Weight Loss in order to taste the very best items that summer has to offer.

You might never expect corn on the cob to do too much damage to your figure. After all, corn is only a vegetable, and on paper, it shouldn’t destabilize your diet too badly. Unfortunately, anyone who likes to load out their corn with butter and toppings could see their diet unravel before their eyes.

“Oftentimes, the add-ins contribute unnecessary calories,” Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim, explains. “Corn on the cob is healthy but adding too much butter can contribute to weight gain.”

Make sure you avoid slathering this item with butter to keep this classic side dish from adding too many calories to your daily eating plan.

Summer is prime grilling season, and that means that everyone wants to show off their burger-making prowess. Like any other time of the year, this item can easily pack on the pounds, but burger add-ons can do even more damage.

“Enjoying an occasional burger is ok once in a while, but if you eat a burger with lots of ketchup… [it] can add unnecessary calories,” Dr. Young says. “Be mindful of your choices and stick to the one BBQ food you most desire.”

It might sound impossible, but you can actually construct a diet-friendly burger this summer. By trying out the 13 Hacks To Make Your Burger Healthier, you can dig into your favorite burger without worrying about packing on too many calories.

A ton of fruit comes into season during summer, and you may be tempted to turn this produce into smoothie bowls. While delicious, these summertime treats can end up doing more harm than good.

“We tend to think of [smoothie bowls] as healthy and low-calorie summer snacks,” says Dr. Young. “However, many store-bought [smoothie bowls] have lots of calories which can contribute to weight gain. Some are made with fruit juice, nut butter, and avocado, and they are supersized coming in 20-ounce plus bowls. Opt for a small size, limit fruit juice, opt for fresh or frozen fruit and vegetables, low-fat milk or plant milk, and skip the high fat add-ins like avocado and nut butter.”

RELATED: The 25 Best-Ever Weight Loss Smoothies

When the temperatures start to skyrocket, any kind of cool treat ends up sounding delicious. If you have a sweet tooth and love digging into your favorite ice cream during summer, make sure to go easy, or else you might just end up throwing off your weight loss goals.

“These can pack in 150-300 calories in half-cup scoops and don’t really satiate you, adding calories into your day that you aren’t burning off,” says Dana Ellis Hunnes, PhD, MPH, RD.

Knowing which kinds of ice cream offer fewer calories can make a world of difference when a cool craving strikes. If you want to treat yourself, reach for one of the 13 Best Brand Name Ice Creams for Weight Loss in order to keep your diet on track.

While small portions of lean red meat can be a part of a healthy diet, massive portions can easily add some unnecessary saturated fat into your diet and certain pieces of protein do more damage than others.

“Barbecue parties are common in summer,” Bill Bradley, RD at Mediterranean Living said. “While it’s a fun activity to do with family and friends in the summer, high-fat meats on the barbecue might add to your weight gain. For example, a 20-ounce T-bone steak contains 124 grams of fat and 1,540 calories.”

If the idea of going a summer without grilling steaks seems like too much to bear, just make sure you opt for smaller cuts of meat to lessen the impact this food has on your weight loss goals.

“Deli foods are a tried-and-true favorite of summer,” says Hayley Miller, MS, RDN, LDN at Persona Nutrition. “Who doesn’t love a potato salad to complement their picnic? But too many of these decadent sides may end up causing weight gain. Deli salads are often saturated in oily dressings, giving them a high calorie density and raising the odds that you’ll be eating more calories than you burn. If you’re a sucker for sides, try making your own, so you can control the ingredients. This way you can still enjoy these summer foods with a fraction of the calories!”6254a4d1642c605c54bf1cab17d50f1e

Potato salad doesn’t have to derail your diet. Make your potato salad and eat it too with 15 Quick & Healthy Potato Salad Recipes for Weight Loss and guarantee that this summer staple stays on your barbecue menu.

Mayonnaise-based sides don’t pull any punches when it comes to packing in the fat and calorie content, and egg salad proves no different.

“Higher fat foods tend to be more caloric,” Katie Tomaschko, MS, RDN at Sporting Smiles says. “In the summertime, foods like egg salads… can lead to weight gain due to the fat/calorie content of the mayo and oils they are made with. This is not to say that these foods will instantly cause you to gain weight, but the calories in them may add up. So, practicing moderation is important if weight gain is a concern to you.”

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