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

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

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

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

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

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

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

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

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

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

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

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

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

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There are lots of legitimate reasons why you might want to get rid of that pesky belly fat. Known as visceral fat, it’s linked to a whole slew of serious health concerns, including an increased risk for cardiovascular disease, type 2 diabetes, breast cancer, and metabolic problems. To that end, dietitians say one habit you might want to pick up ASAP is adding fruit to your breakfast—partly because it’s low in calories and high in satiating fiber, which is associated with reduced visceral fat.

“Fruits have a variety of nutrients that can help the body control weight,” says Blanca Garcia, RDN, nutrition specialist for HealthCanal. “The first important nutrient is a complex carbohydrate called fiber, this fiber does not get broken down or absorbed. It goes through the body completely unchanged, but its benefit is that it traps extra sugars and fat and expels them through stool. This helps the body control the amount of sugar and fat that is stored in the body.”

Not only that but Holly Klamer, RDN with MyCrohn’sandColitisTeam, notes that fruits are loaded with antioxidants and other vitamins that may help lower inflammation, which is associated with abdominal fat. Remember, though—just eating fruit at breakfast cannot guarantee a reduction in visceral fat if the rest of your diet is unhealthy, which is why Klamer says it’s crucial to aim for a balance of lean protein, fiber, and healthy fats at every meal.

Below, dietitians share a few of their favorite fruit-themed breakfasts for blasting belly fat. But first: check out the 9 Best Foods That Melt Belly Fat.

A piping hot bowl of oats is sure to stick with you all morning long, especially when you add fiber-rich apple to it. Best of all, by including cinnamon, Garcia says you likely won’t need to add much sugar to enhance the flavor.

There’s one other very good reason to add this tasty spice to your daily oats: Cinnamon has powerful anti-inflammatory properties. And studies have repeatedly shown that inflammation is closely linked to visceral fat.

Chia seeds and berries are among the highest-fiber foods you can find, says Klamer—and not only that, but they also both happen to be antioxidant powerhouses.

“The fiber can help you stay full long after eating, and the protein from chia seeds can also help keep you full,” she explains. “The antioxidants, meanwhile, can help lower inflammation associated with abdominal fat.”

To make chia seed pudding, just soak the chia seeds in almond or coconut milk and add a dash of vanilla extract and liquid stevia before topping with the berries of your choice.

Marissa Meshulam, RD and founder of MPM Nutrition, likes to start the morning with a fat-burning fruit smoothie. It’s an easy way to load up on some essential vitamins early in the day.

Still, not all smoothies are created equal. Ideally, Meshulam says your morning blend should contain a source of protein (like pea protein powder, Greek yogurt, or hemp seeds) and healthy fats (like avocado or peanut butter). She also suggests tossing some veggies in, like frozen riced cauliflower or spinach, for a filling boost of fiber and added antioxidants.

Jack Baron, RDN with Einstein Healthcare Network and founder of the recipe site ‘Tis Yummy, recommends this breakfast for several reasons.

For one, replacing the wheat flour with almond flour ensures you keep the carb and calorie content low but the protein content high so you stay satiated for hours (thus preventing you from snacking on unhealthy treats that might contribute to belly fat). Top your stack of pancakes off with fresh strawberries, which Baron notes are lower on the glycemic index. That means this particular fruit won’t spike your blood sugar, which is important given that excess insulin triggers the body to store more fat.

You can’t go wrong starting your day off with this classic sandwich, says Garcia—the peanut butter offers filling protein and healthy fat, and the banana slices eliminate the need for sugary jam while providing some fiber and essential vitamins and minerals.

As an alternative, Carrie Gabriel, RDN suggests trying almond butter and sliced apples on your sandwich instead.

“Apples are very high in pectin, a starch that binds with water and makes it more difficult for your cells to absorb fat,” she explains. “Apples are also high in fiber, which helps you feel fuller longer and aids in the reduction of visceral fat over time. And almond butter is high in anti-inflammatory monounsaturated fat and protein to keep you satiated for a longer period of time.”6254a4d1642c605c54bf1cab17d50f1e

Whichever option you choose, just make sure to use 100% whole-grain bread for maximum fiber. If the label doesn’t say whole grain, that means the wheat has been stripped of the nutrient-rich husk and bran.

Craving a change from your daily bowl of oats? Baron recommends making a hearty porridge with hemp hearts instead for a low-calorie, high-fiber, keto-friendly meal.

“The hemp hearts contain beta-glucans that can reduce your blood sugar levels and increase your insulin sensitivity,” he explains. “This translates into your body using the sugar in your blood more readily, and storing less of it as fat.”

Top the porridge with some sliced pear, which is high in polyphenol antioxidants and packed with visceral fat-fighting soluble and insoluble fiber.

Greek yogurt parfaits are a popular breakfast choice for a few good reasons: they’re tasty, can be easily customized to incorporate whatever add-ins you prefer, and most importantly, they’re high in protein. Numerous studies have shown that people with high-protein diets tend to have less belly fat than those who eat less protein.

If you go this route, though, Meshulam strongly advises choosing plain, unsweetened yogurt and using nuts and seeds for some satisfying crunch rather than pre-packaged granolas, which can be high in sugar and fat.

Another option, says Baron, is to make your own grain-free granola by combining sunflower, seeds, pumpkin seeds, and shredded coconut with a dash of coconut oil and baking the mixture in the oven for about 20 minutes.

“By cutting out the typical grains, you remove a lot of the carbs, which reduces the energy density,” he explains.

Don’t forget to complete your parfait with a serving of low-sugar fruit, like kiwis, raspberries, blackberries, peaches, or plums.

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If you’re trying to eliminate belly fat, carbs are probably one food you assume you need to cut out. But that’s only partly true.

“Carbs get a bad reputation because they’re associated with simple carbohydrates found in drinks, sweets, and other processed foods,” explains registered dietitian nutritionist Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. “When consumed in excess, they may cause cardiovascular disease, diabetes, stroke, heart disease, and more.”

While cutting out these kinds of carbs are important, other types of carbohydrates will be super helpful in helping you achieve your belly fat weight loss goals.

“Carbohydrates obtained from whole foods may be a part of a healthy and balanced diet,” according to Brittany Michels, MS, RDN, LDN, registered dietitian nutritionist with The Vitamin Shoppe. “All carbs are not created equal. Some carbohydrates contain components that may support weight management and reduce body fat.”

The next time you’re at the grocery store, make sure to pick up the following carbs to help you get rid of that belly fat.

“This is my favorite. It’s not only cheap, but it has a combination of high fiber and high protein needed to feel full on lower calories,” says Valdez. “When it comes to belly fat, excess calories are the enemy.”6254a4d1642c605c54bf1cab17d50f1e

“Soluble fiber is found in plant foods and has a gel-like consistency that slows down digestion, improves satiety and aids in blood sugar management. These benefits may aid in fat loss,” says Michels. “One five-year-long study found that consuming 10 grams of soluble fiber per day reduced abdominal fat by 3.7%. Another study found that people who ate a 3/4 cup of beans daily weighed 6.6 pounds less than those who didn’t—despite bean eaters consuming, on average, 199 calories more per day.”

Foods included on this list include carrots, green beans, broccoli, navel oranges, avocados, grapefruit, strawberries, flax, and beans.

“In general, plain Greek Yogurt will be high in protein with 1 cup being around 20 grams of protein,” says Valdez. “When it comes to carbs, it will be close to yogurt and cow’s milk at about 10 grams of carbs. Overall, this high-protein powerhouse paired with fruits will be a delicious snack that will optimize your satiety with lower calories to keep your belly fat down.”

“Several probiotic strains (such as Bifidobacterium animalis, Bifidobacterium breve, Lactobacillus gasseri BNR17, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus salivarius Ls-33) are linked to either lower body fat, belly fat, body weight, reduced waist, and hip circumference and/or decreased appetite,” says Michels.

These foods include kefir, kimchi, sauerkraut, and kombucha. She adds that you could also consider a probiotic supplement, like this one.

“Prebiotic fiber is defined as any fiber that feeds our good gut bacteria,” says Michels. “Prebiotic fibers produce small chain fatty acids that feed the gut flora. Not all plant food fiber provides this additional benefit. Prebiotic fiber provides digestive and blood sugar management support, which may aid in fat loss.”

These foods include leeks, bananas, Jerusalem artichokes, honey, onions, garlic, and chicory root.

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Trying to lose abdominal fat can be a frustrating process, but it isn’t something that can be rushed. Losing visceral fat, which is the harmful type of fat that sits around your abdominal organs, requires a steady change in lifestyle and eating habits.

For example, incorporating more fiber and protein, limiting your consumption of trans fats and added sugar, and exercising on a regular schedule can be a great place to start.

If your goal is to lose abdominal fat, there’s no one miracle food that can make that happen. It’s more so about making small changes in your diet and exercise routines in order to live a healthy, balanced lifestyle. One of the ways you can do this is by incorporating more vegetables into each of your meals.6254a4d1642c605c54bf1cab17d50f1e

Vegetables are high in fiber and other valuable nutrients and minerals, which make them an important food to include in your eating routine. And according to Courtney D’Angelo, MS, RD, author at Go Wellness, the best vegetable to help you meet your weight loss goals and shrink belly fat is spinach! 

“Spinach is loaded with nutrients, which makes it very nutritious and healthy for your body,” says D’Angelo. “It’s rich in Vitamins, minerals, and antioxidants – all of which have been linked to shrinking belly fat.”

Spinach is high in fiber

According to D’Angelo, one of the things that makes spinach one of the best vegetables for weight loss and maintaining overall health is its high fiber content.

“Additionally, spinach is a low-calorie vegetable, but also very high in fiber. Eating fiber helps you feel full and prevents overeating,” says D’Angelo. “Fiber also helps aid digestion and absorption of food, which will help keep your metabolism in check.”

It’s also high in protein

Along with its high-fiber content, spinach is also packed with protein as well. And to get the biggest boost of protein, some recommend eating it cooked, as one cup of cooked spinach equals about 5 grams of protein and one cup of raw spinach is less than one!

“Lastly, spinach also contains protein, which helps you reduce fat, build lean muscle, and feel full, just like fiber,” says D’Angelo. “Meeting your protein goals for the day is very important to shrinking belly fat, and spinach helps you get there.”

If you want to try cooking with spinach today, try a delicious recipe like this one. And for more healthy eating tips, make sure to check out 6 Best Foods that Melt Abdominal Fat.

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Trying to plan the perfect breakfast is easier said than done, especially when you want to burn fat. According to Johns Hopkins Medicine, dieters should try to target visceral fat, which builds up around your abdominal cavity and correlates to higher risks of heart disease, insulin resistance, and other serious conditions. Eating too much saturated fat can lead to an increase in visceral fat, and knowing exactly how to target it can help you feel better in the long run.

Diet and exercise both help reduce this type of fat which prominently gathers in one’s abdominal area. By tackling visceral fat with breakfast, you can hit the day running and start reducing this harmful substance from the get-go.

When it comes to the best breakfast, dieters might wonder if they should greet the morning with a breakfast smoothie, try to prepare a massive meal, or find a balance in between. Luckily, we asked a handful of dietitians to find out exactly how breakfast can help burn visceral fat.

While breakfast can help jumpstart this process, make sure to include some other Surefire Ways to Lose Visceral Fat into your lifestyle to burn that stubborn belly fat regularly.

You may have heard that a glass of water in the morning helps jumpstart your metabolism for the day, but you might not know that this simple drink can get you burning visceral fat in the morning.

“A breakfast routine is a good way to kick-start healthy habits for the day,” says Blanca Garcia, RDN Nutrition Specialist of HealthCanal. “Choosing to drink water first allows your body to rehydrate after hours of being on a fast. This also gets your stomach juices ready for the food to come.”

“Choosing breakfast foods that are high in fiber will help reduce the amount of sugar and fat that is absorbed and spare you the storage of visceral fat,” says Garcia. “Fiber-rich foods can be found in vegetables and whole grains with more than 5 grams of fiber per serving.”

“When eating breakfast, add vegetables to your meals, pre-cut vegetables, or use leftover vegetables to add at breakfast time for time-saving.”

Grabbing the right fibrous foods for you might take some trial and error. You can speed up the process by selecting some of the 43 Best High-Fiber Foods For a Healthy Diet to get your morning started right.

Oatmeal has stood the test of time as a breakfast staple, and it turns out that this morning option can help you burn a ton of fat in the long run.

“Opting for a whole grain and protein-filled breakfast can help reduce fat by keeping you feeling full for longer,” says Trista Best, RD at Balance One Supplements. “This will prevent overeating throughout the morning and gives you a nutrient-dense breakfast rather than a calorie-dense one.”

“Oatmeal is an excellent breakfast to replace your refined carbohydrate-laden breakfast pastries. Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack,” Best continues. “However, many of their benefits are often negated with excessive sugar and calorie-dense toppings and mix-ins. Healthy oatmeal can be made either savory or sweet without excess calories. Some of the best toppings and mix-ins for oatmeal include nuts, cinnamon, blueberries, strawberries, and bananas. Savory oats can be made healthy by adding tomatoes, eggs, mushrooms, and spinach.”

Keeping an eye out for particular toppings can seriously affect how much visceral fat you burn.6254a4d1642c605c54bf1cab17d50f1e

“Maple syrup, brown sugar, dried fruit, and chocolate are toppings that can make [for] an unhealthy meal,” says Best. “It is best to exchange these ingredients for nutrient-dense varieties.”

It might feel tempting to heat up some microwavable pancakes or breakfast sausages, but these items can’t help you burn visceral fat in the morning.

“A lot of people tend to have convenient or fast foods for breakfast,” says Julia Glanz, RD at living.fit. “Break that habit and make an effort to prepare yourself a healthy breakfast. There are quick grabs you can choose like fruits and yogurt, oats with lean proteins, or make smoothies.”

Make sure to stick to whole foods and avoid as much added sugar and fat as possible. When in doubt, whip up one of 30 Nutritionist-Approved Healthy Breakfast Ideas for a great way to start the day.

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Losing weight and shrinking excess belly fat can be a long and exhausting process to actually see results. But looking at a diet that keeps you full and satisfied, while also contributing to shedding some extra pounds sounds like the perfect place to start for long-term changes.

Including more protein in one’s diet can foster weight loss in a number of ways. When combined with exercise, a high intake of protein helps build more lean muscle, and “lean muscle helps to burn more calories throughout the day,” Medical News Today reports.

However, high protein foods can also “help with weight loss by decreasing hunger and promoting a sense of fullness,” explains Brittany Dunn, MS, RDN, CD, who specializes in sports nutrition and has experience working with and educating athletes through Dunn Nutrition. High protein diets are extremely effective in weight loss, because “they preserve muscle mass and prevent decreased metabolism,” she says.

A common misconception when it comes to high protein meals, is that many people want to overcompensate with the intention of losing more body fat, explains Dunn. Many people believe that “food sources of protein are not enough to contribute to a high protein meal plan and that supplementation is necessary,” when in reality, “whole foods can provide enough and oftentimes, even more protein than expected,” she says.

You should be eating “between 1.6 and 2.2 grams of protein per kilogram of body weight” on a daily basis, if you’re working towards overall weight loss, according to the National Academy of Sports Medicine (NASM).

“Very few Americans consume inadequate amounts of protein,” says Dunn. “However, if you do find yourself struggling to achieve enough protein in your diet, here are some tips: thicken sauces or soups with blended legumes (such as lentils) or [layer] tofu and sweet potato curry over steamed veggies.”

To look into the nitty-gritty of what foods pack the best protein punch, here are six high-protein foods to help you reach your weight loss goals and shrink that waist! Then, for more weight loss tips, here are the Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

What may seem like an obvious choice, choosing specific meats as a source of protein in your diet can make all the difference when it comes to shedding fat. Lean meats in particular—such as skinless chicken, turkey, pork loin, bison, white flesh fish, salmon, and shrimp—will contain a high level of protein with low calories, healthy fats, and more often than not, less processed ingredients compared to red meat, Medical News Today explains.

When prioritizing eating lean meats, you can “limit the amount of saturated fat [you] consume to less than 10% of calories per day,” according to the U.S. Department of Agriculture (USDA) and the Dietary Guidelines for Americans.

What does this mean in terms of weight loss? When you consume more high volume foods full of nutrients, like lean meat that are lower in calories (generally), you don’t have to fill up on a larger portion to feel full and you will stay full for longer, explains Mayo Clinic.

Eating more fish like salmon and shrimp helps contribute sources of iodine and essential omega-3 fatty acids to filter good thyroid health and stable metabolism. Both of which support overall weight loss by helping keep overeating under control and also sustain fullness.

Another piece of the puzzle is how you cook your lean meats can help contribute to fat loss. To continue trimming excess weight, The Community Health Center (CHN) says “prepare your meat [by] grilling, broiling, or roasting to lower the amount of saturated fat.”

If you love a classic Italian Wedding soup, Dunn recommends subbing in some turkey meatballs to give you a leaner protein power boost. You also could also spice up your shrimp with a shrimp fajita salad or curled up in a wrap, she says.

For more meat options to choose from, take a look at The Best Forms of Lean Protein You Can Eat

A plant-based source of protein that you can throw into just about any meal for an extra boost — chickpeas.

“Chickpeas are what’s known as a complete protein because they contain all nine essential amino acids,” which play a key role in metabolism and body function, according to Cleveland Clinic. The high protein and fiber contents of chickpeas help to keep you fuller longer, which is important if you’re trying to lose weight and maintain it.

Chickpeas are also a great choice because they are considered a legume, which has the nutrient value of high protein foods as well as vegetables, according to a review in Nutrients. The review also points out that the vast nutrients in chickpeas have major effects on losing weight by controlling the body’s glucose and insulin responses. Both of which play their part in easing digestion and slowing down the absorption of carbohydrates, so you’re full of energy while consuming a low-calorie food.

One way to incorporate chickpeas more into your diet is by adding a “legume based hummus on sandwiches and wraps,” says Dunn.

Whole-grain foods are another group that has huge rewards in terms of protein. Quinoa for example—can act as a carb-like substitute for rice or pasta—is considered a complete protein, which is made up of the nine of the essential amino acids your body needs. The plant-based protein source will easily fill you up and support your fat loss goals, by contributing to building more muscle and a strong metabolism.6254a4d1642c605c54bf1cab17d50f1e

Quercetin and kaempferol, the two flavonoid plant compounds in quinoa, also help with weight loss by protecting your gut cells and supporting strong metabolites. Having strong metabolites will help fuel your metabolism to function efficiently in turning food into energy versus the alternative (fat). But, be careful what you pair with this protein-packed food because combining quinoa with high calorie and fatty foods could hinder your fat loss journey more than support it.

There’s nothing wrong with enjoying a healthy carb with high protein content, especially when you’re trying to lose fat. Black beans are a complex carbohydrate that is gluten-free and plant-based and sources both high levels of protein and healthy fiber. One study saw major weight loss results after including beans and legumes as a leading source of protein over the span of eight weeks.

The subjects of the study found they had lost significant body fat, reduced their waist circumference, and lowered their blood pressure and total cholesterol. Beans—especially black beans—can help lower the body’s leptin levels, also known as the hormone that regulates the appetite. With a controlled appetite and a body full of healthy protein and fibers, you have a greater chance of losing more fat over time.

Dunn recommends filling up on a protein-packed burrito bowl with black beans, grilled chicken breast, grilled veggies, and salsa. Another meal to help implement more beans in your diet is our Vegetarian Black Bean Omelet Recipe.

Dairy products don’t have the best reputation in supplementing a solid fat loss journey, but for many people consuming more dairy on a daily basis can potentially accelerate weight loss. Turning to fat-free milk, certain cheeses (such as cottage cheese), and low-fat Greek yogurt, can support your body’s need for natural dairy-based nutrients (such as calcium) and a high source of protein.

The Journal of the North American Association for the Study of Obesity conducted research on participants in a reduced-calorie diet consuming three to four servings of dairy (in different types) a day, over the span of 24 weeks and many lost a great percentage of total body weight.

“It’s clear from our research that the unique combination of essential nutrients in dairy foods has a powerful, positive impact on metabolism and weight loss,” said lead researcher Dr. Michael Zemel, Ph.D., the director of the UT Nutrition Institute, in the journal review.

The study found that the calcium levels paired with the reasonable protein properties in dairy products contribute greatly to weight loss as they speed up the body’s metabolism and improve natural energy storage.

Looking to sneak in extra protein? Try blending up a well-rounded smoothie with your choice of greek yogurt, low-fat milk (or a high protein non-dairy substitute), fruit, and veggies, Dunn says. If you’re not a big smoothie fan, she also recommends topping Greek yogurt with seeds/nuts, nut butter, and hemp hearts.

Whey protein, in its original form, is mainly found in dairy products like milk and cheese. It’s created during the curdling process of making milk and cheese and contains a total of eight protein groups and nine essential amino acids, explains Cleveland Clinic. The most important group of whey, in terms of fat loss, is the branched chain of amino acids (BCAA’s)—leucine, isoleucine, and valine—which foster significant muscle growth.

It’s highly recommended to consume whey protein for fat loss because it supplements more lean muscle throughout the body (similar to meat), which burns calories at a higher rate than body fat, says Dunn.

There’s a reason why whey protein is one of the most commonly used and researched protein powders on the market. While protein powder isn’t necessarily a food, it’s great for on the go and can be blended or mixed into so many staple meals and drinks that are already part of your diet (plus, the wide variety of flavors can add even more taste to your food intake).

Here are The Healthiest Protein Powders for Weight Loss.

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If your goal is to shrink belly fat, the first step is identifying the unhealthy eating habits that may have contributed to those extra pounds. Think: drinking sugary beverages, regular happy hours, and trips to the drive-thru.

Getting out of those perennial habits will move the needle quite a bit. But at the same time, you should get in the habit of adopting proactive, good-for-you habits that will speed up your belly fat-shrinking efforts.

Establishing habits can be challenging for the simple reason that we often forget to do what we promised ourselves we would do. That’s why scientists who study motivation and habit-making suggest using cues to trigger the behaviors we wish to make habitual.

For example: If the host at a party asks if you would like a cocktail (the cue), decide that your response will always be, “I’ll start with a water, please” (the behavior). Or when the waiter places the bread basket on your table at the restaurant (the cue), you automatically say, “no thanks, would you please take it away?” (the habit).

Below are dietitian-recommended eating habits to adopt to shrink belly fat. And if you’re looking for recipes that’ll reinforce these habits, check out Best Breakfast Recipes to Help Reduce Abdominal Fat.

Cue: You catch yourself opening a package with a long ingredients list

The technical word for belly fat is visceral fat and it’s the most dangerous type of fat because it sits deep inside us around our organs. Having a lot of it can put you at risk for heart disease and diabetes. While fried foods and fast foods contribute to this problem, “visceral fat is really tied to highly refined and processed carbs, foods related to insulin production and blood sugar that are more apt to get stored as fat in your midsection,” says registered dietitian nutritionist Bess Berger, RDN, CDN, owner at Nutrition by Bess in New Jersey.

The habit to develop is eating high-quality unprocessed carbohydrates like beans, quinoa, lentils, chickpeas, and baked sweet potatoes in place of the processed carbs like bagels, pizza, pasta, white rice, and sugar-filled snacks.

Berger suggests starting the switch slowly. Choose one meal per day and replace your bread/bagel/pastry/fries with a serving of beans, legumes, or sweet potatoes then gradually switch over to mostly unprocessed carbs. “One change at a time can make a major,” she says.

Cue: Whenever you open the cookie jar

When you reach for the cookie jar to satisfy a craving for a snack, use that prompt to grab a healthier option. Make it even easier: Fill your cookie jar with raw almonds. “Replace your chips, cookies, chocolate, cakes and candy snack with a handful of nuts, or cut vegetables dipped in hummus,” says Berger. “This gives our body a huge break from trudging through processed carbs and provides refreshing, nutrient-dense, high-quality fuel and a much better shot at burning visceral belly fat.”

Cue: You’re about to sit down to eat.

This is the first of four core practices that helped registered dietitian nutritionist Iana Muhlstein, MS, RDN, lose 100 pounds. “Water First” is all about taking advantage of the simplest and one of the most powerful nutrition habits we have,” says the author of the book You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate – And You Can Too!

Drinking two glasses of water before your meal makes you full so you’re less likely to give into the temptations that cause overeating. “Water works like a nutritional voice of reason, helping you make better eating decisions throughout the day. It’s the igniter switch to your whole weight-loss approach,” says Muhlstein.

Cue: When plating your meal, fill half of it with vegetables.

If you fill half of your plate with vegetables, you’ll never ignore them. It’ll remind you to get into the habit of eating all your vegetables on your plate before moving on to anything else—the bread and other starches and protein.

“This habit works because vegetables are packed with fiber, they help make you feel full, and that’s partly what helps with greater results in weight loss,” Muhlstein says.

Studies have shown that advising people to eat large volumes of low-calorie foods like veggies was a more effective weight-loss strategy than portion control or eating less.

Cue: Craving cake or ice cream6254a4d1642c605c54bf1cab17d50f1e

If you’re in the habit of needing dessert after every dinnertime, you don’t even have to break the habit, but just a alter it a bit. When you crave something sweet, reach for a whole fruit. The sugar in that fruit will satisfy your craving in a healthy way.

“Fruit is dense with nutrients, water and dietary fiber, which prevent disease,” says registered dietitian Lon Ben-Asher, MS, RD, LD/N, a nutritionist at Pritikin Longevity Center. Unlike most deserts made with processed flour, fiber-rich fruits have less of an impact blood sugar, which means they’ll satisfy cravings rather than encourage more.

Cue: Set an alarm to sound every three to four hours to remind yourself to eat something to avoid overeating late in the day.

Many nutritionists recommend consuming 90% of total daily calories before 8 p.m. Why?Two key reasons involve cravings and poor sleep quality.

Eating later in the evening usually means it has been many hours since you’ve last had something to eat, which can cause extreme hunger that often leads to overeating. By eating meals at regular intervals, you regulate your blood sugar levels and avoid having to battle cravings. A critical step in shrinking belly fat is avoiding binging on food.

Secondly, inadequate sleep has been tied to weight gain because it often triggers intense morning cravings for sweets and carbohydrates. “Evidence has shown that the last meal of the day should be taken 3 hours before your bedtime; that time frame provides the body with enough time to properly digest food and avoid acidity or indigestion while you are trying to fall asleep,” says Susan Kelly, RDN, a registered dietitian with the Pacific Analytics. Kelly recommends getting into the habit of monitoring what kinds of foods you eat in the evening and avoiding these:

• Grapefruit and other acidic foods can cause sleep-disrupting acid reflux.
• Cheese is “one of the worst foods before bedtime,” she says,”because of high levels of tyramine, an amino acid that keeps you alert for long hours.”
• Spicy foods and sauces that contain capsaicin in higher amounts. This spice increases the body temperature, which interrupts your sleep.
• Cookies and other sugary foods increase your blood sugar levels that also cause the release of the stress hormone cortisol that disrupts sleep.

Cue: You accomplished something meaningful.

Some of use food rewards to celebrate an accomplishment, like wrapping up a month-long work project, or maybe we feel we deserve some dessert if we’ve eaten healthfully all day long.

The problem with “eating as a reward” is it’s not in response to hunger. It equates food rewards with happiness. And since we strive to be happy, that can lead us to rewarding ourselves with ice cream, cupcakes, and other treats incompatible with shrinking belly fat.

Instead of using food to reward your good deeds, find other rewards that you can learn to enjoy as much as doughnuts, suggest the authors of the Johns Hopkins Press Health Book Weight Loss for Life, The Proven Plan for Success.

To break out of reward-style eating patterns, they recommend making a list of 1) Things that you enjoy doing; 2.) Things that are tasks but are satisfying; and 3) Things that you have always wanted to do or used to do. From that list, you should be able to find some very motivating, calorie-free rewards. And if you still want to toast your accomplishment with a drink, be sure it’s one of these Five That Melt Belly Fat Faster.

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Belly fat can be one of the most stubborn things to lose. But eating breakfast is one strategy to help you start getting rid of it.

“There is no single food or meal plan that can specifically target belly fat. However, eating breakfast can make a difference when it comes to weight loss and weight maintenance, but it all depends on what you’re eating and how much you’re eating,” notes Amber Pankonin, MS, RD, registered dietitian and owner of the Stirlist.

Science supports that regular breakfast consumption is essential to avoid the risk of gaining abdominal fat.

One 2018 study looked at the relation between breakfast composition and abdominal obesity in regular breakfast consumers. They found those with regular breakfast intake had lower levels of abdominal obesity if their breakfast was made of fruit, natural cereal flakes, nuts, seeds, and yogurt, says registered dietitian Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.

Now that you know eating breakfast is a great first step in your belly fat battle, read on for the breakfast habits that will help you shrink belly fat. And for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“Eggs are low in calories but high in protein and other important nutrients,” says Pankonin.”Research has shown that when eggs are consumed at breakfast, this might help enhance weight loss. Protein foods like eggs can help increase satiety, which might help you eat fewer calories throughout the day.”

A 2015 study looked at the effects of regular high protein vs normal protein breakfasts on breakfast skipping adolescents with overweight and obesity and found that normal consumption of a high protein breakfast prevented fat gain, improved weight management, reductions in daily caloric intake, and reduced hunger.

“A high-protein breakfast includes 25-30 grams of protein,” says Valdez. “This type of breakfast can help improve weight management, reduce daily calorie consumption, and reduce hunger.”

RELATED: 19 High Protein Breakfasts That Keep You Full

“Alcoholic beverages can increase belly fat or make it difficult to decrease belly fat if you’re overconsuming,” says Pankonin. “It’s also important to consider the breakfast foods that are often paired with breakfast cocktails like fried pastries, so being more mindful of beverage choices might also influence food choices as well.”6254a4d1642c605c54bf1cab17d50f1e

“Skipping breakfast has been shown to be associated with a higher risk of overweight and obesity,” notes Valdez.

READ MORE: 21 Things That Happen to Your Body When You Skip Breakfast

“If you want to decrease belly fat through weight loss, choose foods that contain healthy fats while keeping calories in check,” says Pankonin. “Heart-healthy oils from plants and foods that are high in fiber can help increase satiety, which is really important when it comes to appetite control and weight loss.”

“A study showed that when consuming a meal at breakfast, it creates a twice as high diet-induced thermogenesis (i.e. the body’s process that burns calories) than if the same meal was eaten at dinner,” says Valdez. “Furthermore, low-calorie breakfast was shown to increase levels of hunger and appetites for sweets during the day.”

“Excess calories from sugar-sweetened beverages, like lattes with syrup or seasonal drinks, can lead to increased belly fat,” says Pankonin. “Instead, look for options that are lower in sugar like cold brew with a small amount of cream or a plain latte with a sprinkle of cinnamon.”

And for more, check out these 6 Coffee Habits That Help With Weight Loss, Dietitians Say.

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The low-carb diet craze has bruised fruit’s reputation as a tasty way to keep the doctor away. Yes, some fruits are high in carbohydrates and natural sugars. No, that’s not a reason to avoid them.

Fruit supplies you with so many healthy nutrients and cancer-fighting antioxidants, they shouldn’t be ignored by the carb-phobic. In fact, shunning fruit may make it harder to lose weight.

“Fresh, whole fruits help reduce belly fat and help with weight loss because they are naturally low in calories, high in volume because of the naturally occurring water in them, and are anti-inflammatory, which can help in fat loss,” says Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at UCLA Medical Center and author of the new book Recipe for Survival.

“Inflammation increases fat deposition in the body, especially in the abdomen region, while anti-inflammatory foods, like fruits, can help burn fat in those regions.”

If you want to get back on the fruit wagon, which fruits are the best?

“Pretty much, any fresh fruit is good for weight loss and health, because of their water content and low-calorie content,” says Hunnes, who is also an environmentalist studying climate change. She advises avoiding dried fruit because they are calories dense, having the water dehydrated out of them. Also, nix other processed fruits that have been turned into juice or candy because they have been stripped of health benefits and are “just concentrated sugar at that point,” she says.

Here are some suggestions for the best fruits to shrink belly fat, according to science. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Apples are so famous for being loaded with anti-cancer compounds that their ability to restore the microbial balance in your gut is often overlooked. The fiber and polyphenols in the skin and flesh of whole apples are fermented in the colon where they fuel the growth of healthy bacteria, which helps to reduce the inflammation that contributes to obesity. Scientists note that obese people tend to have out-of-balance guts.

You don’t need to be convinced that a handful of blueberries is healthier than a handful of Gummy Bears. But check out this evidence suggesting that the fruit eaten as an afternoon snack may keep you from overeating a pasta dinner:6254a4d1642c605c54bf1cab17d50f1e

In a small study in the journal Appetite, women under the age of 30 were given either a snack of mixed berries or a snack of candy containing the same number of calories as the fruit. Sixty minutes later, the women were fed a pasta dinner, and researchers measured how much they ate. It turned out that the women who snacked on berries consumed an average of 133 fewer calories at dinner, leading the scientists to conclude that snacking on berries before dinner could be a simple method for weight management.

A half of a grapefruit contains only about 40 calories and nearly 4.5 grams of pectin, a soluble fiber known for its ability to reduce cholesterol levels. “Due to its antioxidant components, grapefruit has been shown in studies to be associated with greater rates of weight loss,” says Brittany Lubeck, MS, RD, a nutritional consultant for OhSoSpotless.com. The Journal of Medicinal Food found that eating half of a fresh grapefruit (about 40 calories) before meals was associated with significant weight loss, an average of 3.5 pounds in 12 weeks. Insulin resistance also was improved by eating fresh grapefruit.

“It’s easy to forget that avocados are technically fruits, but regardless of their designation, avocados have also been found to support weight loss,” says Lubeck. The fiber and monounsaturated fats from eating one avocado daily improve healthy gut microbiota and help with weight loss, according to a 2019 study. In addition, research in the Journal of the American Heart Association demonstrated that eating one avocado a day as part of a moderate fat diet was associated with decreased hunger as well as lowering LDL cholesterol, especially the small-dense LDL that’s most dangerous to heart health.

Eating your water is a good way to fill up before a meal. That’s where watermelon comes in. Even though it’s sweet, watermelon is mostly water, about 94% water. No wonder it’s only about 40 calories per cup and a good dessert option for people looking to lose weight.

A 2019 study in the journal Nutrients involving overweight people who ate 2 cups of diced fresh watermelon a day for four weeks and then a low-calorie cookie of the calorie equivalent of the watermelon during a different four weeks, found that hunger was significantly reduced only after eating the fruit. In addition, subjects’ waist-to-hip ratio was lower at week four of the watermelon test than it was at week four of the cookie-eating segment of the experiment.

And for more, check out these One Major Side Effect of Eating Watermelon, Says Dietitian.

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Having too much visceral fat can lead to a number of health problems because of where it sits on your body. If you have too much visceral fat (also known as abdominal fat or belly fat), a type of fat that sits around your internal organs, you can increase your risk of high blood pressure, diabetes, and cardiovascular disease.

If you want to lose abdominal fat, it can be challenging to know where to start. “While you can’t spot-reduce visceral fat, you can improve your overall health and shrink it through dietary changes, which include eating more fiber and protein, and drinking enough water to stay hydrated,” says Janet Coleman, RD a registered dietitian with The Consumer Mag.

One way to make these dietary changes is during the first meal of the day. “Eating a balanced breakfast helps with weight loss in general because it jumpstarts your metabolism, but if you want to lose abdominal fat specifically, you’ll need to eat better all day long, not just at breakfast,” says Coleman.

To help start your day in a healthy way, check out this list of the best breakfast foods to eat to help shrink abdominal fat, and for more healthy eating tips, check out The Worst Eating Habits for Belly Fat.

Oatmeal has been linked with many health benefits like stabilizing your blood sugar, lowering cholesterol levels, decreasing your risk of chronic disease, and helping to manage weight loss.

Most of its oatmeal’s benefits can be attributed to its high soluble fiber content, which is a crucial nutrient in weight loss. In fact, a study from the American Journal of Clinical Nutrition shows that soluble fiber intake is linked to lower abdominal fat specifically.

According to Coleman, almonds and other nuts can be a great way to help decrease belly fat. “Nuts are an excellent source of plant-based protein and healthy fats, such as omega-3 fatty acids,” says Coleman, “and omega-3s can help regulate blood sugar and insulin, which is important in lowering belly fat.” If you don’t like almonds, walnuts are another type of nut high in omega-3s.6254a4d1642c605c54bf1cab17d50f1e

Fruit is a great food to add to your breakfast to help you shrink abdominal fat because it can help curb sugar cravings throughout the day and can keep you full for longer periods of time because of its fiber content.

Specific fruits like strawberries and blueberries contain flavonoids, which have been known to help with weight loss. And according to Coleman, “including fruits in your breakfast like papaya, pomegranate, green apple, kiwi, and oranges can lower cholesterol levels and decrease risk factors for heart disease and stroke.”

It’s important to round out your breakfast and include some protein and healthy fats with your fruit if possible. You can make a bowl of oatmeal and include fruit with your favorite nut butter, or you can make an omelet and eat a cup of fruit on the side.

Many people may skip over the idea of fermented food for breakfast, but research points to fermentation as a useful tool for losing abdominal fat.

“Fermented foods come in many forms such as sauerkraut, kefir, or kimchi, and are packed with good bacteria that promote gut health,” says Allison Tallman, MS, RDN, CNSC, a registered dietitian at Sporting Smiles, “and studies show that consumption of fermented foods can reduce visceral fat, especially in the abdominal region.” For the best fermented breakfast, start off with a bowl of yogurt topped with fruit, nuts, and seeds.

Salmon is another delicious source of healthy fats that you can start your day with.

“Salmon is a type of healthy fat that may reduce visceral fat because it contains omega-3 fatty acids, vitamin D, and iron, and high levels of these nutrients have been associated with lower visceral fat content,” says Tallman.

RELATED: 4 Health Benefits of Taking Salmon Oil, According to Dietitians

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