There’s no shortage of flat belly advice these days, and it can be downright paralyzing. If you manage to motivate yourself to lose weight, it’s hard to know what to do first to reach your goal—until now. To help you start on a path toward flat abs and quick weight loss, our research team tracked down the best tips on the planet and prioritized everything into the step-by-step weight loss guide. The first place you’re going to want to make changes? Your own home, of course!

“Whether you have ten pounds to lose or 100, the first thing you should do is create an environment for success,” says Chris Powell, Extreme Weight Loss trainer.

Go ahead and read up on the best fitness hacks for turning your beer belly into a solid six-pack. Follow the plan to avoid feeling overwhelmed and see the best possible results.

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

Out of sight, out of mouth? Simply reorganizing your pantry’s “top hits” could translate into serious sugar savings, according to researchers at Google. The study, dubbed “Project M&M,” found that storing chocolate candies in opaque containers as opposed to glass ones help curb M&M consumption by 3.1 million calories in just seven weeks. In the study, they also gave healthier snacks more prominent shelf space. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For more sugar-curbing tips, grab a copy of The 14-Day No-Sugar Diet.

Simply blasting the air conditioner or turning down the heat in the winter may help attack belly fat while we sleep, according to a study in the journal Diabetes. As it turns out, colder temps can subtly enhance the effectiveness of your brown fat stores, which keep you warm by helping your burn through belly fat. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the participants had almost doubled their volumes of brown fat.

If you can do more than five reps of an exercise, pick up a heavier weight. As you build muscles and your body gets stronger, you can increase your load to challenge your body. It’s particularly important to work larger muscle groups, like your glutes, with a heavier weight, as this will burn fat, in the belly.

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Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may result in weight gain, according to a study in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21% less likely to be obese than those sleeping in the lightest rooms. For more ways to lose weight, check out these ways to flatten your belly!

Brian Wansink, director of the Cornell Food and Brand Lab, found that you can estimate how much someone weighs by taking a photo of their kitchen counter. After analyzing photos of 200 kitchens, he found that women who have soda sitting on their countertops weigh an average 26 pounds more while those who have cookies weigh about eight pounds more. The biggest surprise: Keeping cereal on your counter leads to an additional 20 pounds of body weight. The lesson here is to clean empty calories off your countertops to start losing weight.

Replace your candy and cookie jars on the kitchen counter with a bowl of fresh fruits and containers of nuts. Stock your fridge with chopped veggies and hummus for a quick and healthy snack. This way they’re more readily available, and you have no excuses to grab a bag of chips, right? Katie Cavuto, MS, RD, the dietitian to the Philadelphia Phillies and Flyers, likes having washed and prepared cucumbers, peppers, sugar snap peas, and carrots in the front of the fridge so they aren’t overlooked. Bananas, apples, pears and oranges fare well as sweet snacks and should be kept on the counter where you can see them. To discover more healthy foods that will help you lose weight, check out these best foods for muscle definition.

Is scrolling through an Instagram black hole costing you zzz’s? It might be the reason you can’t shake those love handles. In a recent study, researchers analyzed more than 500 participants’ weekday sleep diaries and found that losing a mere 30 minutes of shut-eye increased their risk of obesity by 17%!

Reading the nutrition label of packaged foods is important, but you also want to carefully review the ingredients list. While the nutrition label will tell you how many calories and grams of fat and sugar are in the food, the ingredients list will tell you what’s exactly in it. Ask yourself: Does it have processed oils? What is the source of the sugar content? Are there food additives?

Your breakfast toast won’t miss these sugar-laden spreads when you start to shed pounds and notice a flatter belly. One tablespoon of jam easily carries just under 10 grams of sugar. And let’s be honest, who just has one? Top peanut butter sandwiches with fresh pieces of fruit, like banana and strawberry slices to infuse it with some natural sweetness. This tactic will help ward off blood-sugar fluctuations that can cause insulin spikes and put hunger into overdrive.

There’s no sugar-coating it: Sugar wreaks havoc on the body. Consuming too much of the white stuff can lead to obesity, which often causes other health problems, like diabetes and heart disease. Many unhealthy breakfast cereals pack more sugar into one bowl than you’ll find in a Boston Kreme donut! To make matters worse, many popular varieties like Frosted Flakes and Fruity Pebbles are laced with Butylated Hydroxytoluene (BHT) or BHA (Butylated Hydroxyanisole). These ingredients are banned in the U.K., Australia, New Zealand, Japan and much of Europe because they are thought to be carcinogenic.

“Soda, both diet and regular, have absolutely no nutritional benefits and may even have serious health implications,” says Gina Consalvo, MA, RD, LDN, a Pennsylvania-based registered dietitian. “Not only are they loaded with empty calories, harmful preservatives, sugar or artificial sweeteners, they also have dangerous artificial coloring derived from coal sources,” explains Consalvo. But that’s not even the worst part. “To prevent mold growth in the cans and bottles, makers add the preservative potassium benzoate (a known carcinogen linked to thyroid damage, leukemia and other cancers) into the cans.” Consalvo suggests eliminating soda and drinking water, seltzer or detox tea instead.

Many of us grew up eating white bread and bagels, so we understand why they may hold a special place in your heart. But these starchy grains (and things like white rice and pretzels) are anything but healthy. Made with enriched flour instead of healthy whole grains, they’re void of the belly-filling fiber that boosts satiety and keeps blood sugar stable. What’s worse, refined white-flour foods like these are linked to heart disease and type 2 diabetes. Plus, they lead to weight gain and make it more difficult to lose weight, too. For more ways to get the slim body you crave, check out these ways to lose 10 pounds—fast.

Processed snacks filled with saturated fats, sugar, refined grains and harmful chemicals. It’s no wonder they’re some of the biggest weight-loss saboteurs! To discover the worst snacks for weight loss in the supermarket, check out these unhealthiest foods on the planet.

You know that light yellow color that makes margarine look almost indistinguishable from butter when laid side by side? Well, it’s far from natural. In fact, without all the additives, margarine is actually an appetite-crushing shade of grey—yuck! As if that weren’t bad enough, many brands add propylene glycol, a synthetic compound, to their recipe to add grease without adding calories. Research has shown that the spread may expand your waistline, increase dangerous cholesterol levels and up your heart disease risk.

Chewing gum when you’re hungry fills your tummy with extra air, causing bloat. Many gums also contain sugar alcohols and artificial sweeteners, like sorbitol and xylitol, which can lead to bloating. Skip the gum altogether or opt for an organic variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use sweeteners that’ll make you puff up.

After you’ve gotten rid of the weight loss saboteurs, it’s time to restock your shelves with Zero Belly-approved eats. All of the foods below will reduce bloat, heal your gut and turbocharge your metabolism. These three mechanisms work in tandem to turn off your fat genes—resetting your body to “slender.”

Zero Belly Smoothies are supercharged with belly-flattening nutrients. The key: Each drink is packed with protein, healthy fats, and fiber. Here’s the Mango Muscle-Up: Mix 1 scoop vegetarian protein powder, 2/3 cup frozen mango chunks, 1/2 tablespoon almond butter, and 1/2 cup unsweetened almond, coconut, or hemp milk. You’ll get 29 grams of protein for just 224 calories!

Eggs are the number one source of choline, a fat-burning nutrient. They fire up your metabolism and help turn off the genes for belly fat storage. In a study of 21 men in the journal Nutrition Research, half of the men were fed a breakfast of bagels while the other half ate eggs. The egg group had a lower response to ghrelin and were less hungry three hours later. They also consumed fewer calories for the next 24 hours! And speaking of belly fat, lose more of it with the help of these ways to lose belly fat.

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More and more research has begun to show that some fruits are actually better at fighting belly fat than others. And the better fruits all have one thing in common: They’re red, or at least reddish. Grapefruit, tart cherries, pink lady apples, raspberries, strawberries, watermelon, and peaches all fit the bill and can help flatten your belly.

Healthy fiber is what we call “prebiotic,” meaning it feeds the healthy bacteria and helps them fight inflammation and fat gain. Fiber-rich sources of carbs are BPA-free canned black and garbanzo beans, peas, peanuts, peanut butter, old-fashioned oats, quinoa and brown rice. Looking for tasty ways to enjoy your oatmeal? Check out these overnight oats recipes!

Plant-based protein powders are a low-sugar, high-fiber alternative to popular dairy-based supplements, which can lead to bloating. Hemp, rice and pea proteins are all good options; however, you’ll want to ensure you’re getting complete proteins with a full amino acid profile, so aim to find a protein powder blend that combines all three. We like Vega One All-in-One Nutritional Shake and Sunwarrior Warrior Blend. Whip up any of these best protein shake recipes to reap the benefits. Even if they call for whey protein, you can sub-in your plant-based favorite.

Protein is kryptonite to belly fat. 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). With that said, stock your kitchen with boneless skinless chicken breast, lean ground turkey, lean beef, lamb, wild salmon, shrimp, scallops, cod, tuna, and halibut.

Leafy greens give you folate, which blocks the genes that trigger fat-cell formation. Romaine lettuce, spinach, and collard greens are some of the most potent sources of the flat-belly nutrient. For more ways to supercharge your weight loss, check out these best ways to boost your metabolism.

It’s every chocoholic’s dream: Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist. A study among women with normal weight obesity (skinny fat syndrome) who enjoyed two servings of dark chocolate daily showed a significant reduction in waist size than when on a cocoa-free meal plan.

Researchers say it has to do with the flavonoids, the heart-healthy compounds in chocolate, that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70% cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content. We like Nibmor Extreme Dark Chocolate with Cacao Nibs.

You know all that soda we told you to throw out? Use all that money saved to re-stock your kitchen with tea. Tea is the closest thing we currently have to magic weight-loss elixir. Rich in health-promoting compounds called catechins, tea can help fry stubborn belly fat and even fight off disease.

There are no wrong ways to eat a Reese’s. Feasting rituals, research suggests, are a form of “mindful eating,” which has the power to make food more pleasurable, and may help prevent overeating. Pleasure, according to research in Trends in Endocrinology and Metabolism, catalyzes the relaxation response, promoting parasympathetic and digestive activities. In other words, you’ll metabolize dessert faster if you really, really enjoy eating it. In one study, participants who were assigned to eat a chocolate bar in accordance with a particular breaking and unwrapping ritual found the candy much more enjoyable—and even more flavorful—than a group who ate the bar informally.

Hara hachi bu is a Japanese practice to “Eat until 80% full.” If you follow Hara hachi bu, you could save nearly 300 calories per day. It can take up to 30 minutes for the body to register satiety signals, according to research, so consider using chopsticks to slow your pace and feel your fullness. According to a study in the American Journal of Preventive Medicine, healthy-weight customers were nearly three times more likely to use chopsticks than obese customers.

A study revealed that when women who were unhappy with their weight completed a one-time, 15-minute writing exercise about an important personal issue, they went on to lose at least three pounds over a three-month period. On the other hand, their counterparts who wrote about an unimportant topic gained three pounds, according to Cheryl Forberg, RD, author of A Small Guide to Losing.

“Researchers believe that reflecting on values can serve as a buffer to the stress and uncertainty that leads to emotional eating and help in maintaining self-control in difficult situations,” she explains. To reap the benefits at home, Forberg suggests pulling out a journal, setting the timer and free-flowing about what’s important to you. “Write as though no one else will read it. Come clean with what’s bugging you. It may surprise and enlighten you,” adds Forberg. For more weight loss hacks, check out these quick ways to lose weight.

Beating yourself up over food is a knowledge-behavior gap many unsuccessful dieters fall into. Calling yourself “greedy” or a “fat pig” or “weak-willed” only makes you feel bad about yourself, which often leads to eating more in an attempt to give yourself a boost. It’s important to try to stop the negative self-talk, says Freida B. Herron, M.S.S.W., L.C.S.W. “I often suggest imagining that your desire to overeat is a lovable 5-year-old child,” she says. “You don’t want to berate or shame your appetite—that only leads to more dysfunctional eating.” Instead, treat yourself with respect, understanding, and affection, as you would that child.

And when that seems near impossible to do, try chanting a mantra that has a personal meaning to you, suggests Jen Comas Keck, a personal trainer and owner of Beauty Lies In Strength. If you’ve been working on your fitness, for example, something like “I feel stronger and healthier every day that passes” may be effective.

If you’re the type of person that drowns your sorrows in a pint of ice cream, you might be what experts refer to as an “emotional eater”—and it’s likely the primary reason you have trouble staying trim. To lose weight, you need to first learn the difference between emotional hunger, which comes on suddenly, and physical hunger, which comes on gradually and is often accompanied by physical cues like a growling stomach, explains Forberg. The best way to overcome the urge to eat? Realize that although a bad feeling will eventually go away, the calories you consumed while you were feeling down, won’t. And the next time you’re feeling emotional, don’t try to mask your emotions or distract yourself. Experts say that truly experiencing your emotions will teach you that it’s possible to tolerate them head-on. Once you’ve done this exercise, it’s time to find a new, healthy coping strategy. Hitting the gym or calling a friend to vent are both solid options.

Losing weight can be just as hard emotionally and physically. Remembering why you started your weight-loss journey can help lift your spirits when you’re down and motivate you to stick with it when you want to throw in the towel. “Take a moment each morning to remember what you’re working for—whether it be improved energy so you can play with your children or a longer happier life,” says Dyan Tsiumis, who dropped more than 70 pounds before becoming a personal trainer. “When you focus on all the good that will come from all of your hard work, it’s easier to stay on track,” she adds.

Tsiumis suggests setting an alarm on your cell phone as a “motivation reminder.” “I have an alarm that goes off three times per day to remind me what I’m working for—and I lost my weight over ten years ago! It keeps my mind focused on being my best,” explains Tsiumis.

By running, biking or rowing after you’ve hit the weights, you’ll have a greater effect on your fat and calorie burn than had you done it beforehand. And don’t do any of these things you’re doing to slow your metabolism!

Sprinting is better for weight loss than running at a steady pace, says Dan Roberts, one of the UK’s top trainers. “Sprinting builds muscle which helps burn fat quickly. Also, the action of driving the legs initiates the abs and core” explains Roberts. “The faster you go and the shorter your recovery, the more your abs will develop.” Instead of your typical 30-minute trot, do 20 sets of 30-second sprints with a 30-second recovery between each. Here’s how to do it:

Step 1: Keeping your feet on either side of the belt, set your treadmill to a 10% incline. Then, set the machine to a challenging speed. This is typically at least two miles per hour faster than your distance running speed. So, for example, if you typically jog at 6.5 mph, you’re full-on sprint speed will be at least 8.5 mph.

Step 2: Hit the ground running for a solid 30-seconds. Then, slow the belt to a comfortable stroll and step your feet off to either side once you feel comfortable. Recover for a total of 30 seconds before repeating this pattern 19 more times. These circuits should take you exactly 20 minutes to complete.

Rowing burns many calories and works the most muscles, including your back muscles. To bump it up a notch, take your workout outdoors. In a Brazilian study, outdoor rowers burned 26% more calories during a race than those on an indoor rowing ergometers.

Although push-ups will emphasize the upper-body, including the shoulders and arms, they’re actually full-body exercises. “When done properly, they actually work your entire body and are one of the very best ways to target your external obliques,” says Annie Mulgrew, director of programming at City Row.

If you want to get rid of those stubborn love handles, side planks are the perfect exercise for toning your obliques. By challenging your balance, side planks force you to recruit other muscles to stabilize your body.

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Venturing further into adulthood has its perks. You likely have stronger relationships, a better vocabulary, a more robust bank account, and maybe even a family of your own. But sometimes it can feel like you had to trade in your fit figure to obtain all of these “grown up” perks.

Sure, it can be harder to maintain a flat belly as you age, but it’s not at all impossible. So long as you continue to prioritize your health, fitting into your skinny jeans is an obtainable goal—and one that doesn’t require you to starve yourself or spend hours in the gym, either. (Seriously!) Read on to discover the top diet and exercise tips that can help you get the lean stomach you’ve always wanted. Read on, and for more on healthy eating, don’t miss Simple Ways to Start Losing Weight Immediately, According to Science.

“Sugar leads to insulin spikes which can cause fat storage—especially around the middle. Try to eat less of it.” — Dianne Rishikof, MS, RDN, LDN, IFNCP For help, see these 10 Easy Ways to Eat Less Sugar From a Celebrity Nutritionist.

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“Diet, low-carb, and many sugar-free foods and drinks contain artificial sweeteners that aren’t completely digested by the body. Bacteria that lives in large intestine tend to ferment them, causing gas and bloat. Always check food labels to avoid sorbitol, mannitol, xylitol, and lactitol.” — Amanda Russell, certified personal trainer and YouTube fitness star

“Strength training is a must over 40. It builds lean muscle mass, which, over time, will help boost your resting metabolic rate which slowly declines with age. So long as you have good form and proper coaching, don’t be afraid to lift heavier weights than you have in the past. — Jennifer Cassetta, clinical nutritionist, personal trainer, and health expert from ABC’s My Diet Is Better Than Yours

“For many women in their 20s, it’s relatively easy to drop 10 pounds by cutting back on calories for a few weeks. But as you age, your metabolism slows, so what worked in your 20s may no longer be effective. The trick is to stay the course and be patient. Eventually, the scale will drop.” — Martha McKittrick, RD of Martha McKittrick Nutrition and City Girl Bites

“Don’t overdo it with the cardio. Spinning up the wazoo isn’t going to give you the results you want. Declining estrogen leads to declining muscle mass which leads to declining metabolism. While that sounds depressing, there’s an easy solution: weight-bearing work. If traditional weight lifting isn’t your thing, try barre classes and pilates.” — Lauren Slayton, MS, RD, of Foodtrainers

“Cutting back on processed carbohydrates is essential for weight loss after 40. Maintaining blood sugar and insulin levels is vital to weight loss, so cutting back on foods that spike blood sugar and insulin is a must. Any foods that contain added sugars, as well as foods that quickly break down into blood sugar, should be reduced. These include white bread and pasta, baked goods, cereal, candy, sweetened drinks, chips, and conventional crackers.” — Jennifer Cassetta, clinical nutritionist, personal trainer and health expert from ABC’s “My Diet Is Better Than Yours”

“Starting your day with protein instead of carbs prevents blood sugar spikes and insulin activity (our fat-storage hormone). It also prevents bloating. Ditch the cereal and toast and start your day with two hard-boiled eggs, a protein shake, a veggie omelet, or a Greek yogurt with chia seeds and berries, instead.” — Amy Shapiro MS, RD, CDN of Real Nutrition NYC

For some inspiration, check out these 25 Best Yogurts for Weight Loss, According to Nutritionists.

“Hormonal changes in your 40s can affect your appetite hormones, ghrelin, and leptin. Both supplemental vitamin D3 and extra lean protein can help keep your appetite under control.” — Lauren Slayton, MS, RD of Foodtrainers

RELATED: 30 Reasons Why You’re Always Hungry

“Consider taking out foods that cause bloat, including dairy products. As we age, our bodies can’t break down lactose as efficiently. When we can’t efficiently digest something, it tends to cause gas and bloat, which is the opposite of a flat stomach. Avoid dairy foods, and you’ll likely see some improvement!” — Amy Shapiro MS, RD, CDN of Real Nutrition NYC

“It’s no exaggeration to say at 47, I look far better in the midsection area than I did at 27. It’s not about the crunches or even the planks. I firmly believe that a flat belly is a result of cardio and a wholesome diet.” — Carla Birnberg, personal trainer and fitness blogger

“No diets work long-term. Not to mention, weight-loss diets typically promote disease, not health. We are not supposed to look like we did when we were in high school. As women, we need to respect that our body changes throughout life to support our needs. Fighting our body promotes negative body image and disease.” — Julie Duffy Dillon MS, RD, NCC, LDN, CEDRD

“Stay away from the salt. Too much sodium in the diet contributes to edema and bloating, and seems to affect us more as we age. So if you have to zip up a pencil dress or wear your ‘fitted’ suit, I recommend consuming no more than 1,500 milligrams of salt per day. Avoid ready-made meals and canned foods, which are loaded with salt. And when you’re at restaurants, simply ask for no or little salt in your food. Small changes can make big changes to your waistline.” — Amanda Russell, certified personal trainer and YouTube fitness star

If you’re over 40, check out these 25 Foods High in Sodium You Should Watch Out For.

“Pause and identify your why. Anything from a high school reunion to a beach vacation is reason enough to want to get in shape! Just be certain that your motivator is something that motivates you enough to sustain forward momentum on those days when you’d rather slack. — Carla Birnberg, personal trainer and fitness blogger

“Many types of healthy fats can help you lose body fat. Omega-3s are one type with these superpowers. Try to have one omega-3 rich food every day. Eggs, fatty fish, chia seeds and walnuts are some good options.” — Lauren Slayton, MS, RD, of Foodtrainers

“In your 20s, you can get away with late nights and minimal sleep. But in your 40s, your body doesn’t rebound as well. Getting too little sleep will hit you hard the next day. You’ll likely have less motivation to exercise and have increased hunger for fat and carbs. — Martha McKittrick, RD, of Martha McKittrick Nutrition and City Girl Bites

Eat This! Tip

How much is enough? The National Sleep Foundation suggests seven to eight hours of sleep for most adults.

“Restricting your caloric intake will only backfire. Instead, focus on food quality over quantity. Consume a balance of protein, low-glycemic carbohydrates, and healthy fats like avocado, nuts, nut butter, seeds, and olive oil. This balance of macronutrients will help to keep you full, while also maintaining blood sugar levels. Also, be sure to partake in moderate exercise and get adequate sleep.” — Susan Stalte, RD, LDN, MBA-Candidate

“Stop thinking of weight loss as a grand process and, instead, think of it as a series of small daily commitments. To fit more activity into your day, play with your children or take the stairs instead of the elevator. Once you’ve committed to these small changes, the easier it’ll be to advance to the bigger workouts that can lead to a flat belly.” —Rick Richey, NASM-CPT, CES, PES, owner of the Independent Training Spot

“Swap calorie-loaded indulgences like ice cream for blended frozen fruits or lightened up, decadent-tasting desserts like Halo Top. Halo Top has just 60 to 90 calories a serving, 6 grams of protein, and 3 grams of fiber which work together to keep blood sugar stable so that you won’t crave more sugar. This simple swap will save you calories and help you lose the belly fat.” —The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT

Eat This! Tip

Can’t find Halo Top in your area? Buy a pint (or three!) online at Amazon.com (from $5.49) or IceCreamSource.com ($6.99). The ice cream will be shipped to your front door on dry ice.

“Before you groan at the thought of hitting the treadmill every day, hear me out! Performing any type of exercise that gets your heart rate up and blood flowing will keep your metabolism going and fat burning. This can be as simple as waking up earlier and going for a 30-minute walk or incorporating a 10-minute interval workout in your living room. (Here is one I like to do: HIIT Total Body 12 Min Workout.) Whatever it is, make sure to get your heart rate pumping at least once a day to help burn fat and get lean.” — Amanda Russell, certified personal trainer and YouTube fitness star

“No matter what you’re eating, mix it, or serve it with vegetables. Having Chinese or Italian takeout? Making a stir-fry, burrito, or fajita at home? Split the dish in half, saving the other half for another meal, and mix in at least 1.5 cups of steamed vegetables right into your meal. Not only will you eat less of the heavier fare and slash the calories nearly in half, but you’ll also have a second serving for another day.” —The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT

“Have a mindfulness practice. Stress can be overwhelming in your 40s. Whether you have small children, a consuming career, or both, you’re most likely busy taking care of other people and have less time for yourself. Try meditation, yoga, Tai Chi, or breathing exercises to bring down stress hormone levels like adrenaline and cortisol, which can trigger fat storage.” — Jennifer Cassetta

For more ways to reduce your stress, check out these 32 Foods That Turn Off Stress Hormones.

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When people try to lose weight, it’s not just trimming off a few pounds they’re usually after—achieving a flat belly is often part of the finished product they’re aiming for. While exercising and eating a healthy, portion-controlled meal plan are essential for achieving both weight loss and a leaner midsection, many people also turn to flat belly supplements in the hope they’ll help them shed weight and slim their waistline faster. However, it’s not just a whittled waistline you may experience when you take flat belly supplements. Before you pop a pill to trim down your midsection, read on to discover the side effects of taking flat belly supplements, according to science. And for some supplements that are definitely worth taking, check out The One Vitamin Doctors Are Urging Everyone to Take Right Now.

Green tea, an ingredient found in numerous flat belly supplements, may promote greater mental wellbeing as well as weight loss, according to recent research. According to a 2020 study published in Plant Foods in Human Nutrition, L-theanine (L-THE), an amino acid found in green tea, has been found to reduce symptoms of anxiety and stress, while a 2014 review published in the Canadian Pharmacists Journal found that individuals who took green tea over a 12-week period lost more weight than a control group.

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If you’re taking krill oil to flatten your belly, you may find yourself enjoying some unexpected benefits for your cardiovascular health, as well. According to a 2014 study published in the journal Nutrition Research, 12-week supplementation with krill oil among a group of 300 people who typically ate little fish resulted in lower levels of serum triglycerides—a type of fat in the bloodstream that can influence a person’s risk of cardiovascular events—but didn’t increase their levels of LDL or “bad” cholesterol.

Psyllium husk-based flat belly supplements may do more than just regulate your digestion—there’s evidence that they may support your gut health, as well. A small 2019 study published in the International Journal of Molecular Sciences found that psyllium husk supplementation had particularly pronounced benefits on the gut microbiome of constipated participants.

Whether you’ve been diagnosed with hypertension or just want to get your blood pressure into a healthier range, flat belly supplements containing hibiscus may be able to help. A 2019 study published in the Journal of Advanced Pharmaceutical Technology & Research found that, among a group of 46 study subjects with hypertension, those given hibiscus sabdariffa supplementation reduced both their average systolic and diastolic blood pressure by “significantly higher” percentages than those in the control group. For more simple ways to get your blood pressure into healthier territory, check out the 20 Healthiest Foods That Lower Blood Pressure.

Ginger has long been touted as potentially beneficial for individuals trying to shed a few pounds, and it may even have benefits that extend beyond your weight. According to a small 2011 study published in Cancer Prevention Research, among a study population of just 33 participants, those who took daily ginger supplements over a 28-day period reduced their levels of Prostaglandin E2 (PGE2), a marker of inflammation associated with colorectal cancer, by an average of 28%.

Similarly, a 2016 study published in Oncotarget found that dandelion root, another common ingredient in flat belly supplements, was found to prompt cell death in colorectal cancer cells, as well. And for some more additions to your diet that may have a protective effect, This One Food May Lower Your Colorectal Cancer Risk, New Study Says.

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Kate Hudson has shed a remarkable amount of weight over the past year, transforming her body along the way. Now, the star is tackling a toning workout routine to shape up, and it’s clear that she’s not cutting any corners when it comes to getting fit.

In a new video posted to her Instagram, Hudson reveals the exact ab and shoulder workout she’s been tackling to flatten her midsection, and it’s definitely not for the faint of heart. In the clip, Hudson props herself up on her elbows with her legs suspended from the ceiling with a set of straps. Starting in a plank position, Hudson slowly raises her backside upward, bringing her body into an inverted V shape. She holds the pose, then returns to the plank position.

“She’s starting to wake up! Carried 3 babies who did a number on these hips and shoulders! Ladies! We carry our beautiful children ALL DAY LONG (literally AND figuratively) and forget to balance it out. Time to balance that SH#! OUT! 🧘‍♀‍🏋️‍♀‍🤸‍♀‍ #putmeincoachiwannaplay,” Hudson captioned the video.

Hudson also shared a video of herself performing floor exercises, doing a series of squats and kicks while propping herself up on one hand and the opposite foot, performing a set of fast kicks followed by slow ones. Hudson’s tough workouts aren’t the only thing keeping the star in such enviable shape, however. Read on to discover the actor’s top tricks for losing weight and getting fit. And for more insight into how your favorite stars stay in such great shape, Khloe Kardashian Reveals Her Challenging Butt-Toning Workout.

Hudson credits WW (formerly Weight Watchers) with giving her the tools necessary to lose the weight she gained while pregnant with her third child, Rani.

“I make beautiful meals that have no points, then I can indulge,” she explained in a March 2021 interview with Women’s Health. “I’ll do a whole day eating amazing Zero Point foods [like chicken and leafy greens], then I have wine and ice cream.”

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In order to fend off hunger pangs between meals, Hudson makes sure she’s getting ample protein in her snacks. The star revealed on Instagram that she typically snacks on SafeCatch salmon, Siete grain-free chips, and Simple Mills almond flour crackers to keep her feeling satisfied throughout the day.

To help keep her daily calories in check, Hudson has made intermittent fasting part of her regular routine. In her Women’s Health interview, Hudson revealed that she typically starts eating at 11 or 11:30 a.m., prior to which she sticks to liquids like tea, coffee, and celery juice.

With a busy schedule, Hudson often has to squeeze in workouts whenever she can, meaning that she frequently makes it a bonding activity with her family members.

“It’s about doing the things you love, eating the things you want to, exercising and not feeling like you need to [push yourself] for two hours in a hot room. You can just take a nice walk and still be healthy,” she told Women’s Health.

For more on how stars really stay in shape, check out Catherine Zeta-Jones’s Exact Breakfast, Lunch, and Dinner Plan to Stay Fit.

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It’s never too late to get your body back in shape—especially when your local supermarket has plenty of foods for weight loss that burn belly fat.

As you age, fat starts accumulating around your midsection, which is especially dangerous because it can be an indicator of heart disease, obesity, and diabetes.

To help you banish belly fat for good, we’ve compiled the best foods for weight loss that can shrink your gut. And to best help you stay on track with your flat belly goals, check out these 15 Underrated Weight Loss Tips That Actually Work.

Green tea’s waist-whittling effects are hard to reckon with—until you’ve met matcha. Epigallocatechin gallate (EGCG), the potent belly-fat-melting catechin in the bright brew, is 137 times greater in concentration than the amount of EGCG available from green tea, a study in the Journal of Chromatography found. Is matcha not your match? Sneak the superfood powder into one of our best-ever weight loss smoothies.

When you’re trying to burn belly fat, bread can be your best friend or worst enemy—depending on which loaf you choose. Instead of reaching for nutrient-void white bread, opt for toast baked with sprouted grains. “Sprouted whole grains tend to have a different flavor profile, but there are a lot of health benefits associated with them because—depending on the grain—they can contain vitamin C, vitamin B, fiber, folate, and some additional amino acids,”  says Jessica Crandall, a Denver-based RD, certified diabetes educator and national spokesperson for the Academy of Nutrition and Dietetics in The 8 Healthiest Breads to Eat for Weight Loss. Both fiber and vitamin C have been linked to weight loss, so start stacking your sandwiches smartly. Vegetables, like bell peppers and broccoli, are excellent sources of vitamin C and fiber.

Swap your mayo and mustard for a dose of guac. Avocados are a potent fruit when it comes to fighting belly fat. They’re loaded with monounsaturated fats that keep you slim and satiated. A study in Nutrition Journal also found that participants who ate half a fresh avocado with lunch had less desire to snack or eat afterward. As one of our best foods that burn belly fat, we love sneaking avo into smoothies and baked goods.

Eggs are a healthy and quick breakfast and dinner option because they’re high in muscle-building protein and fat-burning choline. But you don’t want to throw away the yolks. About half of the egg’s protein is found in the sunny goodness. Plus, the yolk just happens to be the top dietary source of fat-burning choline. One study found that choline supplementation reduced BMI as well as levels of the hunger hormone leptin, adding that the nutrient breaks fat down for use as an energy source. Get crackin’!

Cocoa butter, the natural oil found in chocolate, is made up of heart-healthy monounsaturated fats (specifically, fat-burning oleic acid) as well as oft-avoided saturated fats. However, one-third of the fats in cocoa is stearic acid, a saturated fat that doesn’t elevate blood fat levels to the same degree that other saturated fatty acids do. What’s more, dark chocolate containing 70 to 85 percent cacao packs in more fiber than the milky variety, an important factor for weight loss and maintenance.

Besides for making a delicious spread or dip, peanuts also pack in a belly-fat-blasting effect. Genistein, a compound that acts on obesity genes and reduces your body’s ability to store fat, is present in this versatile nut. What’s more, peanuts are brimming with polyunsaturated fats, which have been shown to “turn on” genes in visceral fat that are linked to reduced fat storage and improved sugar metabolism in the body, according to an Uppsala University study.

A study in the journal Nutrition Research and Practice found that mice given a high-fat diet supplemented with garlic lost significantly more visceral abdominal fat—the fat stored around your organs that can potentially result in metabolic ailments—than those who avoided the allium. As if you needed another good reason to start sprinkling the stuff.

If your goal is to show off your abs, you may want to add omega-3-rich wild salmon to your shopping list. A study in the journal PLoS One reveals that participants who added omega-3 fats to their diets shed more weight and had an easier time keeping it off than those who didn’t. Unlike their farmed cousins, wild salmon contains more anti-inflammatory omega-3s and less omega-6s, which can cause inflammation in excess.

This Icelandic-style cheese dates back to over a thousand years old, yet it’s completely underrated in the western world. One cup of the yogurt-like blend requires nearly four cups of milk to produce, which is how it achieves that divinely creamy texture. Skyr’s high protein content (it’s got about 17 grams per plain, 5.3-ounce cup) and gut-loving probiotics make this pick a double whammy against belly fat. We especially like Siggi’s and Icelandic Provisions‘ low-sugar cups.

We know that tart cherries are a prime pre-bedtime snack thanks to their ability to increase your body’s melatonin levels for better sleep quality. But did you know that the ruby red orbs can also help you shed belly fat? A study in the Journal of Medicinal Foods found that tart cherry intake was associated with reduced abdominal fat. Researchers also found that the fruit can ward off metabolic syndrome, therefore reducing the risk of developing type 2 diabetes and heart disease.

Consider pu-erh tea green tea’s less-appreciated twin sibling. The Chinese fermented tea is made of leaves and stems of the Camellia sinensis plant—the same species that births green, black, and oolong teas. A study in Phytotherapy Research found that pu-erh reduced visceral fat accumulation (bye-bye, belly fat) and reduced high blood fat content in obese rats. Other research also suspects that the brew can reduce cholesterol, especially heart-harming LDL levels.

“Sunflower seeds and sunbutter are two great belly-busters,” says registered dietitian Lauren Slayton of Foodtrainers. “The type of fat in the seeds have been shown to reduce abdominal fat in women with no other change in diet.” Sunflower seeds make an ideal portable snack, but if you’re opting for sunbutter, make sure to pair it with Ezekiel sprouted bread for extra slimming effects.

The queen of all Buddha bowls and superfood salads, quinoa packs in more protein than any other grain as well as all nine essential amino acids—a true rarity in the plant kingdom! A study in the Current Developments in Nutrition journal reveals that the Andean grain reduces waist circumference as well as serum triglycerides in overweight and obese subjects.

Quinoa’s nutritional profile is on its A-game when it comes to shrinking your gut, but Kamut is also a superstar when it comes to banishing the belly. The Middle Eastern whole grain is teeming with slimming omega-3 fatty acids, protein, and fiber—a triple threat to soft abs. Plus, a study published in the European Journal of Clinical Nutrition found that Kamut reduces cholesterol, blood sugar, and inflammation-causing cytokines.

If you want to look your best, start popping blueberries on the daily. A study in the Journal of Medicinal Food found that the antioxidant-rich fruit can reduce abdominal fat in addition to triglycerides and total body weight.

Not only is cottage cheese low in calories, but it’s also a solid source of protein—casein, specifically, which digests slower than whey to keep you satiated for longer. Bump up the cheese’s slimming powers by choosing a brand that sneaks in probiotics, such as Good Culture.

This spicy pickled cabbage can jazz up your mundane salads as well as it can combat fat. Researchers at Kyung Hee University in Seoul, Korea, found that the probiotics found in kimchi, namely Lactobacillus brevis, suppressed weight gain caused by a high-fat diet by a whopping 28 percent! Similarly, sauerkraut, pickles, and brined olives pack in these waist-whittling effects.

You’ve likely seen these little fish pickled and floating inside a jar in the fridge section of your supermarket. As odd of a dinner protein as it may seem, herring is a seriously slimming choice. Not only does it contain protein, which is essential for building lean muscle that burns fat, it also contains choline—the same supreme nutrient found in egg yolks—and omega-3s.

If you constantly find yourself a victim of stress, don’t expect to fry the flab off your waistline. Why? Stress produces the hormone cortisol, which encourages the belly to store fat. But there’s an easy way to combat it: vitamin C-rich foods—enter: bell peppers—have the fat-fighting ability to reduce your stress levels and keep your bod in tip-top shape.

A slow-digesting carb, this tater will keep you full for hours and way less susceptible to that second helping of potato chips. Sweet potatoes’ carotenoids have been shown to correlate with improved weight and fat loss, according to a Nutrition and Diabetes journal study.

The magic component in grapes, resveratrol, has been shown to increase the breakdown of fat and reduce the metabolic formation of fat in mature fat cells, according to a study in the Annals of the New York Academy of Sciences. Which leads us to our next food that burns belly fat…

Who knew that your dinner buddy was so good at frying fat cells? But not just any ol’ wine will do the trick—you have to pop open the right vino. Malbec, Petite Sirah, St. Laurent, and Pinot Noir all have the highest content of slimming resveratrol.

Wake Forest Baptist Medical Center found that for every additional 10 grams of soluble fiber eaten per day, participants’ belly fat was reduced by 3.7 percent over five years. Black beans are one of the richest sources of soluble fiber, containing 4.8 grams per cup. Luckily, they’re super easy to add to your diet in the form of chilis, omelet mix-ins, and soups!

Most of the fat in macadamia nuts is monounsaturated; research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats over a 28-day period gained less belly fat than their saturated fat-consuming counterparts. What’s more, folks also improved their insulin sensitivity. It might be tempting to grab that white chocolate macadamia nut cookie now, but snacking on the filling nuts on their own will help you reach your flat-belly goals way faster.

Another wonderful source of monounsaturated fats, hazelnuts contain about 52 grams of the stuff per cup, chopped. Make your own Nutella at home by combining hazelnuts with antioxidant-packed dark cocoa to double your chances of blasting belly fat. Just remember to skip the added sugar to reap full benefits.

This list wouldn’t be complete without grapefruit making an appearance. The fat-frying citrus has been touted for its waist-whittling benefits for good reason: A study published in the journal Nutrition & Metabolism found that those who ate grapefruit lost more weight. And that’s not all; other studies show that grapefruit can “turn on” brown fat cells, which break down body fat. Opt for pre-gaming your daily breakfast with a half grapefruit.

RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.

This tropical oil has been quite controversial in the health sphere due to its high saturated fat makeup. However, coconut oil’s medium-chain triglycerides (MCTs) are burned as energy instead of being stored as fat. A study in the journal Lipids found that participants who supplemented their diet with two tablespoons of coconut oil daily saw smaller waistlines than those who supplemented with soybean oil, and although both groups experienced overall weight loss, only the coconut oil group saw smaller waistlines. Another study reveals that men lost over an inch from their waistlines in just four weeks by adding coconut oil to their diets.

“One of the most under-appreciated magic fat-burning elixirs is water,” says Ajia Cherry, a personal trainer and Founder at Functional Innovative Training. “The more water you drink, the fuller you will feel, the easier it is to cut back on unnecessary calories. That’s an essential element of weight and fat loss.” Use the juice of a lemon for a zingy salad dressing base or squirt the stuff into a glass of water to burn belly fat.

You can chalk up this warm spice’s slimming effects to cinnamaldehyde, the ingredient that gives cinnamon its flavor. Wondering how to incorporate the spice into your daily diet? Try sprinkling it onto oats, sneak it into homemade lattes and smoothies, and even add into meat rubs for a unique flavor boost.

The affordable cans not only pack in about 13 grams of protein per 2.5-ounce serving to help to build muscle and burn fat, but they also contain significant amounts of omega-3 fats—especially brain-boosting DHA. These heart-healthy polyunsaturated fats in tuna have been shown to help you shed weight, deeming this versatile fish one of our top foods that burn belly fat.

“The bark-like skin on this vegetable can appear intimidating, but jicama is an incredibly versatile vegetable that can be enjoyed raw or cooked,” Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet and Hass Avocado Goodness Expert, tells us. Why’s this starch so important to include in your ab diet? “With 32 grams of fiber in one medium jicama, this vegetable can easily help you to meet (and exceed) your daily fiber goals.” For every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years, one study found.

Don’t let a potential T-shirt stain deter you from breaking open this juicy fruit. A study in the International Journal of Obesity found that supplementing rats’ diets with pomegranate exhibited an especially significant decrease in abdominal fat. This resulted in reduced markers of both obesity and cardiovascular risk factors, two major bonuses.

This spicy fermented condiment made from chili powder hails from Korea and has been shown to blast abdominal fat as well as it can spice up suppertime. A study in Nutrition and Metabolism found that supplementing participants’ diets with the sauce for 12 weeks results in significant decreases in visceral fat—the type of fat that lurks around your midsection and can potentially result in metabolic disorders. Researchers suspect that these results can be chalked up to capsaicin, the bioactive compound found in spicy peppers.

Not a fan of the overpowering taste of Gochujang? Try sprinkling your meats and veggies with cayenne pepper. The hot stuff also contains capsaicin, the powerful compound that boasts ab-uncovering powers.

Time to bust out the wok and get to pressing that tofu. Soy products such as tofu, tempeh, and edamame boast a powerful isoflavone called genistein, which increases lipid oxidation. Next time you hit up your favorite Japanese joint, don’t forget to order the edamame appetizer and swap your regular teriyaki dish for tofu.

You’ve learned to love the mini trees and even added them to your weekly menu. But have you heard of their sprouted counterparts? Broccoli sprouts have been linked to cholesterol-lowering effect and have been shown to potentially reduce fat storage, a Kanazawa University study found.

Beets get their glorious hue from anthocyanins, powerful water-soluble plant pigments that can also trim your muffin top. Rather than caving to your sweet tooth with a Snickers bar, try slicing beets and drizzling with olive oil and a sprinkle of sea salt before popping them into the oven. High heat helps to caramelize the beets’ natural sugars, resulting in a root veggie that’s more like mother nature’s dessert!

Ditch that bag of sugary Craisins and opt for cranberries with no sugar added instead. The tart little orbs are one of the top dietary sources of ursolic acid, an anti-inflammatory plant compound that’s been shown to target fat around your gut. In fact, one study found that ursolic acid increased muscle mass and strength, improved glucose tolerance, promoted brown adipose tissue deposition, and decreased white adipose tissue mass in mice fed a high-fat diet.

You’ve seen the exotic fruit in your local Whole Foods’ produce section, but if you haven’t found a good reason to bag it yet, here it is: like cranberries, persimmons contain ursolic acid. But you’ve gotta eat the firm, leathery skin to reap the benefits. If you’re not a fan of the texture, try blending the whole fruit into a quick weight-loss smoothie.

“Barley contains a whopping 6 grams of belly-filling, mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugar, and increased satiety,” Lisa Moskovitz, RD, CDN, tells us in 25 Best Carbs That Will Uncover Your Abs. Stabilized blood sugar and reduced hunger is a double threat against belly fat, so start adding barley to everything from stews to salads. You can even enjoy the cereal grain for breakfast: just cook until done and stir in cinnamon, dates, nutmeg, and crushed nuts for a satisfying start to your day.

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How many times can you recall having a bloated belly while trying to squeeze into a tight-fitting pair of jeans? It’s even more frustrating if you watch what you eat and exercise. Belly bloat is often to blame, but luckily, it can be temporary. We turned to the research to see what’s causing your stomach to buldge, as well as provide helpful tips for how to reduce bloating.

Why do you get a bloated stomach?

Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods (think dairy and ultra-processed, salty foods), eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention.

Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome (IBS) can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) or during moments of stress.

These steps will show you how to reduce bloating.

When you’re trying to ease the pressure off of your bloated tum (and ideally, as quickly as possible), you’ll want to rely on these digestion-promoting methods to help you reduce bloating in just 24 hours. Here, we help you identify which habits and foods can help reduce bloating and rev up your metabolism along the way.

Hopefully, after you follow a few of our 25 tips on how to reduce bloating there will be minimal instances of trying to squeeze into your favorite pair of jeans.

When people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. Drinking lots of water (and skipping dehydrating booze) signals the body that it no longer needs to hold onto every last drop to stay hydrated. “Fluids, specifically water, are absolutely key for optimal digestion,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.

Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively by pulling excess water and toxins out of your body. Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating.

Bananas are packed with potassium, a nutrient that helps regulate fluid balance to flatten belly bloat. (It’s just one of the amazing benefits of bananas!) The potassium offsets the effects of sodium in your diet, which is a common cause of water retention. And bananas won’t just help you beat bloat overnight. A study published in Anaerobe found that women who ate a banana as a pre-meal snack twice a day for 60 days experienced a 50% reduction in bloating.

Even though they’re filled with health-promoting nutrients, foods that are high in FODMAPs also contain sneaky belly-bloaters that may be contributing to your bloated tummy. The culprit is poorly absorbed carbohydrates and sugars. When your body ferments these carbs in your gut, it produces gas, which causes bloating. Avoid eating large quantities of veggies like…

• White onions
• Artichokes
• Broccoli
• Cauliflower
• Brussels sprouts
• Cabbage

Not only does chewing gum cause you to swallow tummy-bloating air, but many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol. Because these sugar alcohols are not absorbed by your body, they can cause discomfort and bloating, according to a Clinical Nutrition study.

Eat This! Tip: If you need to have something to chew on, go for an organic gum variety like Glee gum or Simply gum instead. They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up.

Intermittent fasting has become popular over the years for its science-backed weight loss benefits. For most of us, not eating for 16 hours in a day doesn’t seem realistic. But here’s a secret: You actually fast every night, while you’re asleep—that’s why they call the first meal of the day “breakfast.”

The longer you can stretch out that period of fasting, the fewer calories you’ll take in. The fewer calories you consume, the less opportunity you have to eat something that will bloat your stomach. Cut off food intake by 7 pm or 8 pm at night, and delay breakfast a little further into the day. Make sure you have at least 12 hours between your last meal tonight and your first meal tomorrow. You’ll give your digestive system time to recover, and boom, you’ll notice that belly bloat disappear.

Another method is to eat the bulk of your calories before 3 pm. You’ll be more likely to have a flatter stomach than your splurge-at-dinner peers, says a 2013 International Journal of Obesity study.

Once you have awakened your digestion, start your day of eating protein. We all get distracted or busy through the day, but a high-protein breakfast will prevent surprise mid-morning or early afternoon energy crashes that leave us reaching for a quick jolt of energy via ultra-processed foods that are high in bloat-inducing ingredients like excess sodium.

Eat This! Tip: Add a morning protein shake or a breakfast of eggs and nut butter waffles. The goal: don’t leave the house without first loading up on at least 15 grams of protein.

A sluggish digestive system equals a slower metabolic rate — how to reduce bloating and activate your metabolism? Try waking up your innards by starting the morning with a cup of ginger tea. This fast-friendly drink will help improve digestion and promote bowel movements, per a 2000 study, and is a key part of The 7-Day Flat-Belly Tea Cleanse. Another reason why you may have a bloated belly is inflammation, which is often brought on by spicy foods, dairy, and preservatives/additives. According to numerous studies, ginger, traditionally used to ease stomach pain, blocks several genes and enzymes in the body that promote bloat-causing inflammation. Not a fan of ginger? There are plenty of other teas that make great bloating remedies.

Eat This! Tip: Boil 1/2 tsp grated ginger with 1 cup of water and pour into a cup with your favorite tea bag.

To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump.

Eat This! Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:

• Apple with peanut butter
• A handful of nuts and berries
• Hummus and veggies
• Yogurt and granola

When you finally get home after a long day, you’re totally famished—we get it. But that doesn’t mean you should scarf down your dinner in a hurry. Eating too quickly causes you to swallow excess air, which can lead to uncomfortable gas and bloating. Slowing down the chewing with your mouth closed, on the other hand, can have the opposite effect. Fight off the urge to engorge your entire meal by snacking on something like a small piece of fruit or an ounce of nuts before dinner is ready.

As much as we love the benefits of coffee, drinking it when you’re trying to get rid of belly bloat in 24 hours or less is a no-no.

“Consuming beverages that are high in sugar or caffeine can not only be dehydrating but, in some cases, can add to excess calorie intake, too,” explains Smith. When your body is dehydrated, it will hold onto water, which causes excessive bloating.

Similar to eating your dinner too quickly, sipping out of a straw can also cause you to suck in too much air and as a result, leave you feeling puffy. This is one of the most important tips on how to reduce bloating to remember because if you’re drinking water out through a straw daily, that could be the reason you’re bloated all day long.

Many beans, including soybeans, contain oligosaccharides. These are non-digestible sugar molecules that the body can’t break down entirely. With nowhere to go, these oligosaccharides hang out where they ferment (aka your intestines), causing gas and bloating. It should be easy to avoid beans in just 24 hours, but make sure you’re on the lookout for other sources. You probably don’t think “beans” when you unwrap a protein bar, but a lot of them include protein isolate derived from soybeans.

Foods made with white flour like white bread, white pasta, and white rice are relatively low in fiber and may cause you to get a little, uh, backed up. Instead, opt for whole-grain varieties. A simple switch from white bread to whole wheat or from white rice to brown will keep things moving along smoothly.

High fiber foods that are free of indigestible fibers mentioned before include:

• Whole grain bread
• Acorn squash
• Nuts
• Carrots
• Berries (blackberries and raspberries)
• Chia and flax seeds

Foods that are high in grease or are really fatty, like a McDonald’s breakfast, can cause gastrointestinal upset. While some fats are great for your gut, like omega-3s found in fatty fish such as salmon or nuts like walnuts, these fats don’t interact with your body the same way. Stuff like fast food often contains high levels of unhealthy fats like saturated and trans fats that cause an inflammatory response in the body, meaning your body wants it out!

Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your gut. But more importantly for when you’re trying to reduce bloating in 24 hours or less, alcohol inhibits digestion, as well.

“Alcohol inhibits digestion and causes dehydration, causing the digestive tract to slow down—which results in constipation,” says Rebecca Scritchfield, RDN. When you drink alcohol, your body switches to processing the alcohol out of your system first before digesting any food, which can leave you with a bloated stomach. It may be tough, but avoid the hard stuff while you’re trying detox.

There are so many health benefits to walking. Instead of lounging around after supper, head outside for a 15-minute nighttime stroll—it’s a great way to get things moving again when you are feeling backed up and bloated. And if you regularly experience constipation, consider making walking part of your nightly routine. And if you tend to toss and turn, check out these tips for how to get better sleep.

Dairy can be very bothersome to the belly because many adults naturally produce less of the necessary digestive enzyme lactase as we get older. If you consume dairy products pretty regularly, try cutting them out for 24 hours (and maybe even beyond this day) and see how your body reacts.

We didn’t say all of these tips on how to reduce bloating were sweet!

“Foods that are processed with added sugars, particularly with artificial sweeteners, can be seriously upsetting to the intestinal tract and can cause gas and bloating for many,” says Smith. Furthermore, artificial sweeteners like sugar alcohols are part of that group of poorly-digested FODMAPs, that will only cause your belly to bloat more.

RELATED: The easy guide to cutting back on sugar is finally here.

The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviors found that individuals who meditate are less likely to overeat or give in to emotional eating—and this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room (east-facing if possible) and take five uninterrupted minutes thinking about something that you’re grateful for.

Getting a good night’s rest will help keep your energy levels high the next day as well as make it easier for you to keep a smart eating plan. According to a University of Wisconsin study, people who get more sleep have reduced ghrelin and increased leptin levels. These two hormones work together to help control your appetite throughout the day, making sure you don’t overeat. To get rid of bloating, get a good night’s rest to keep you from overeating the next day.

Eating large portions can leave you feeling inflated, which isn’t what you’re looking for at the end of your 24-hour debloat period. Eat slowly and put your fork down between each bite. A good rule of thumb is to eat until you’re about 90 percent full and then call it. You can also practice portion control by portioning out your meals ahead of time.

Good for the taste buds, but potentially bad for the stomach, high-sodium foods may lead to water retention and temporary weight gain. When you overload your system with sodium, your kidneys can’t keep up; sodium that would otherwise be flushed away has to sit in your bloodstream, where it attracts water, causing increased blood pressure and bloating. When it comes to how to get rid of bloating, your first step should be to assess how much sodium you’re eating per day.

You can cut back on sodium with these tips:

• If you tend to eat at fast-food restaurants a lot, switch to low-sodium fast food orders.
• Use spices to season food instead of solely relying on salt.
• Swap canned foods for fresh or frozen products.
• Skip out on processed meats and replace them with grilled or baked, lean protein.

Whether you’re sipping on a La Croix or a can of Coke, one thing is for certain—you’ll more than likely feel a bit bloated after drinking it. This is because the bubbles can temporarily inflate the stomach, aka making a breeding ground for bloating. Diet soda may especially cause this, as the bubbles coupled with artificial sweeteners could leave you feeling doubly bloated.

Honeydew melon has a diuretic property that fights water retention. Its high potassium levels help displace sodium, flushing excess water from your system and acting a natural electrolyte replacement. Honeydew is just one of the best foods that beat bloating!

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