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Burn Stomach Fat While You Sleep with This Healthy Drink

Here are her lifestyle tips.

Leah Groth
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Sandy_Steinbrook2
Sandy Steinbrook/YouTube
Leah Groth
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Do you want to burn fat while sleeping? According to one lifestyle influencer, there is a healthy drink that not only allows you to get better rest but also revs up your metabolism overnight and helps you lose weight. Sandy Steinbrook (@sandysteinbrook) shares “practical, budget-friendly ideas” with her subscribers. In a recent viral video, she shares “a concoction” that she drinks at night right before bed.

The Drink Helps Get Toxins Out of Your Body

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

“Did you know that not getting a good night's sleep is associated with being overweight? So, with this concoction, you're going to be getting the toxins out of your body. You're going to be revving up your metabolism, and you're going to get a really good deep night's sleep,” she says.

Start with a Calming Tea Bag

Hot chamomile green tea from bag in a cup.Shutterstock

She starts off with “one tea bag,” she explains. “That's something like a chamomile, that's what I'm using, or a kind of Sleepy Time tea. Chamomile is nature's relaxant. It just has a calming effect on the body, relaxes the muscles.”

Use 8 to 12 Ounces of Water

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

“So I already put one cup of water in here. So, eight ounces to 12 ounces of water is what you need. Don't give us any more than that. I know at nighttime, I used to have just a big mug of tea that I would just sit and sip on and enjoy, but then I'd have to get up and go to the bathroom. Well, this is eight ounces is all that you need,” she says.

Drink at Least 30 to 45 Minutes Before Bed

Young woman turning off lamp before sleep in bedroomShutterstock

Timing is also key, she says. “You're taking at least 30 to 45 minutes before you go to bed so that you can use the bathroom before you go to bed so that you're not waking up early and having to go to the bathroom and then running that deep sleep that you were in.”

Seep Tea for 10 to 15 Minutes

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.Shutterstock

“So one bag of chamomile tea that I'm steeping here. You wanna let that sit in the water for at least 10 to 15 minutes and get all that goodness infused into your water,” she notes.

Add Lemon

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

“So to my one cup, I'm going to add a half of a lemon,” she continues. “Now, lemons are good for boosting metabolism and burning fat cells. I'm just going to squeeze half a lemon in here and catch it in my hands so I can catch the seeds in here. But lemon detoxifies the liver and the blood. It supports hydration in the body. It just builds vitamins in your body, and it helps keep you satisfied. Also, it helps your belly feel like it's staying fuller.” If you don’t have half of a lemon, “then it's one tablespoon of lemon juice,” she says.

Then, Add Apple Cider Vinegar

Apple Cider VinegarShutterstock

“To that, we're going to add apple cider vinegar. Apple cider vinegar has so many good health benefits to it,” she says, noting that you need to “shake it up” really quickly. “Apple cider vinegar helps burn fat and boost metabolism. It helps suppress your appetite. It'll lower your blood sugar levels. It helps boost potassium levels in the body,” she says, recommending one tablespoon.

Add Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

“Cinnamon is loaded with antioxidants. It's such an important spice in the health world. So I'm going to put one teaspoon of cinnamon in here. You could use half a teaspoon if that's what you wanna do,” she says. “It's an anti-inflammatory. It helps cut your risk of heart disease. It lowers your blood sugar levels. Actually, all these lower blood sugar levels also help fat cells burn lipids. So that's why these three things are fat-burning machines in your body. They really help the metabolism. Now, the thing about cinnamon, though, is it's not water-soluble. So it doesn't mix up great in your water sometimes. So mix it up the very best that you can.”

Drink Hot or Cold

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

You can drink hot or cold, she notes. “I usually drink it cold,” she says, noting that she waits about 12 minutes for the tea bag to seep. “And then I just add everything in there, and then I make sure to drink it 30 to 45 minutes before you go to bed.”

Add Honey

Honey, honey spoon, breakfast, liquor, sweet,Shutterstock

You can also add honey, but it is “so important that you get raw honey,” she says. “You know that little bear that you buy in the store that is usually filtered, honey? It's not even real. It's taken out all the good stuff. The thing about honey is that it helps produce melatonin. And melatonin is what we need for a deep sleep. So, if you like to drink this warm, warm it up and put your honey in, and the honey will dissolve. If you drink this cold, the honey will not dissolve in there. So the way I do it is I drink a cold, and then I take that teaspoon of honey instead of putting it here.,” she says.

Drink with a Straw

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

She also recommends drinking it with a straw. “I do not want the acids from this hitting the enamel on my teeth. So I always drink this with a straw and just kind of mix it up as you're doing it to keep the cinnamon mixed up. If you have cinnamon left in the bottom when you're done, just put a little bit of water in there, mix it up, and drink the rest down,” she says.

It’s a “Fat Burning Machine”

Portrait of young brunette beauty using household scale.Shutterstock

“This is a fat-burning machine. While you are sleeping at night, it's gonna detoxify your liver and get the toxins out of your body. These things keep your belly feeling full for longer. So you're not gonna wake up, uh, during the middle of the night hungry. It's gonna balance out your blood sugar so you can sleep better. It is just a win-win all the way around. I don't love the taste, but I do love what it does for my body,” she concludes.

It’s Backed By Science

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

In the YouTube caption, she adds that the drink is legitimate. “This healthy concoction has been backed by science to burn fat and help you lose weight while helping you get deep sleep,” she says.

Sleep and Metabolism Are Connected

Sleeping beauty, lights and woman with sleep and creative neon lighting. Resting, face and model glow and feeling relax and calm on a bed pillow with aesthetic profile in a bedroom bed at homeShutterstock

“Drink 30-45 minutes before going to bed. Getting good quality sleep is essential to our health and also to maintain a healthy weight. This drink will burn fat, increase your metabolism, get rid of toxins in the liver, and help your muscles relax while the body repairs itself during sleep,” she continues. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Here Is the Recipe

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

  • 8 ounces of water
  • 1 Chamomile tea bag
  • 1/2 lemon squeezed- or 1 TBSP lemon juice
  • 1 TBSP Apple Cider Vinegar (with the mother)
  • 1 tsp. cinnamon
  • 1 tsp. raw honey
  1. Boil water and steep tea bag for 10-15 minutes
  2. Add additional ingredients
  3. Drink warm or cold

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Burn Stomach Fat While You Sleep with This Healthy Drink

Sandy_Steinbrook2
Sandy Steinbrook/YouTube
Leah Groth
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to burn fat while sleeping? According to one lifestyle influencer, there is a healthy drink that not only allows you to get better rest but also revs up your metabolism overnight and helps you lose weight. Sandy Steinbrook (@sandysteinbrook) shares “practical, budget-friendly ideas” with her subscribers. In a recent viral video, she shares “a concoction” that she drinks at night right before bed.

The Drink Helps Get Toxins Out of Your Body

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

“Did you know that not getting a good night's sleep is associated with being overweight? So, with this concoction, you're going to be getting the toxins out of your body. You're going to be revving up your metabolism, and you're going to get a really good deep night's sleep,” she says.

Start with a Calming Tea Bag

Hot chamomile green tea from bag in a cup.Shutterstock

She starts off with “one tea bag,” she explains. “That's something like a chamomile, that's what I'm using, or a kind of Sleepy Time tea. Chamomile is nature's relaxant. It just has a calming effect on the body, relaxes the muscles.”

Use 8 to 12 Ounces of Water

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

“So I already put one cup of water in here. So, eight ounces to 12 ounces of water is what you need. Don't give us any more than that. I know at nighttime, I used to have just a big mug of tea that I would just sit and sip on and enjoy, but then I'd have to get up and go to the bathroom. Well, this is eight ounces is all that you need,” she says.

Drink at Least 30 to 45 Minutes Before Bed

Young woman turning off lamp before sleep in bedroomShutterstock

Timing is also key, she says. “You're taking at least 30 to 45 minutes before you go to bed so that you can use the bathroom before you go to bed so that you're not waking up early and having to go to the bathroom and then running that deep sleep that you were in.”

Seep Tea for 10 to 15 Minutes

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.Shutterstock

“So one bag of chamomile tea that I'm steeping here. You wanna let that sit in the water for at least 10 to 15 minutes and get all that goodness infused into your water,” she notes.

Add Lemon

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

“So to my one cup, I'm going to add a half of a lemon,” she continues. “Now, lemons are good for boosting metabolism and burning fat cells. I'm just going to squeeze half a lemon in here and catch it in my hands so I can catch the seeds in here. But lemon detoxifies the liver and the blood. It supports hydration in the body. It just builds vitamins in your body, and it helps keep you satisfied. Also, it helps your belly feel like it's staying fuller.” If you don’t have half of a lemon, “then it's one tablespoon of lemon juice,” she says.

Then, Add Apple Cider Vinegar

Apple Cider VinegarShutterstock

“To that, we're going to add apple cider vinegar. Apple cider vinegar has so many good health benefits to it,” she says, noting that you need to “shake it up” really quickly. “Apple cider vinegar helps burn fat and boost metabolism. It helps suppress your appetite. It'll lower your blood sugar levels. It helps boost potassium levels in the body,” she says, recommending one tablespoon.

Add Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

“Cinnamon is loaded with antioxidants. It's such an important spice in the health world. So I'm going to put one teaspoon of cinnamon in here. You could use half a teaspoon if that's what you wanna do,” she says. “It's an anti-inflammatory. It helps cut your risk of heart disease. It lowers your blood sugar levels. Actually, all these lower blood sugar levels also help fat cells burn lipids. So that's why these three things are fat-burning machines in your body. They really help the metabolism. Now, the thing about cinnamon, though, is it's not water-soluble. So it doesn't mix up great in your water sometimes. So mix it up the very best that you can.”

Drink Hot or Cold

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

You can drink hot or cold, she notes. “I usually drink it cold,” she says, noting that she waits about 12 minutes for the tea bag to seep. “And then I just add everything in there, and then I make sure to drink it 30 to 45 minutes before you go to bed.”

Add Honey

Honey, honey spoon, breakfast, liquor, sweet,Shutterstock

You can also add honey, but it is “so important that you get raw honey,” she says. “You know that little bear that you buy in the store that is usually filtered, honey? It's not even real. It's taken out all the good stuff. The thing about honey is that it helps produce melatonin. And melatonin is what we need for a deep sleep. So, if you like to drink this warm, warm it up and put your honey in, and the honey will dissolve. If you drink this cold, the honey will not dissolve in there. So the way I do it is I drink a cold, and then I take that teaspoon of honey instead of putting it here.,” she says.

Drink with a Straw

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

She also recommends drinking it with a straw. “I do not want the acids from this hitting the enamel on my teeth. So I always drink this with a straw and just kind of mix it up as you're doing it to keep the cinnamon mixed up. If you have cinnamon left in the bottom when you're done, just put a little bit of water in there, mix it up, and drink the rest down,” she says.

It’s a “Fat Burning Machine”

Portrait of young brunette beauty using household scale.Shutterstock

“This is a fat-burning machine. While you are sleeping at night, it's gonna detoxify your liver and get the toxins out of your body. These things keep your belly feeling full for longer. So you're not gonna wake up, uh, during the middle of the night hungry. It's gonna balance out your blood sugar so you can sleep better. It is just a win-win all the way around. I don't love the taste, but I do love what it does for my body,” she concludes.

It’s Backed By Science

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

In the YouTube caption, she adds that the drink is legitimate. “This healthy concoction has been backed by science to burn fat and help you lose weight while helping you get deep sleep,” she says.

Sleep and Metabolism Are Connected

Sleeping beauty, lights and woman with sleep and creative neon lighting. Resting, face and model glow and feeling relax and calm on a bed pillow with aesthetic profile in a bedroom bed at homeShutterstock

“Drink 30-45 minutes before going to bed. Getting good quality sleep is essential to our health and also to maintain a healthy weight. This drink will burn fat, increase your metabolism, get rid of toxins in the liver, and help your muscles relax while the body repairs itself during sleep,” she continues. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Here Is the Recipe

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

  • 8 ounces of water
  • 1 Chamomile tea bag
  • 1/2 lemon squeezed- or 1 TBSP lemon juice
  • 1 TBSP Apple Cider Vinegar (with the mother)
  • 1 tsp. cinnamon
  • 1 tsp. raw honey
  1. Boil water and steep tea bag for 10-15 minutes
  2. Add additional ingredients
  3. Drink warm or cold

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

Sunny,Beautiful,Picture,Of,Young,Cheerful,Girl,Holding,Hands,Up, happy, celebrate , morning, sun, sunshine, sunflower, sunset, sunrise
Shutterstock
Christopher Roback
By Christopher RobackOct 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting your morning with the right routine can be a game-changer for both energy levels and fat loss, particularly around the belly. This isn’t about an intense workout or an extreme diet, but a few simple, strategic steps that set your body up for all-day fat burning and keep your metabolism revved. From hydration to brief activity bursts, these quick actions work together to improve digestion, control hunger, and sustain your energy—giving you everything you need to trim belly fat and feel great. Here’s a breakdown of an effective morning routine that will boost your energy and help melt away stubborn belly fat.

Start with a Glass of Ice Water

Summer cocktail with ice cubes on wooden tableShutterstock

Hydrate and Kickstart Metabolism

Drinking ice-cold water first thing in the morning not only rehydrates your body after sleep but also requires your body to work a bit harder to warm it up, subtly boosting your metabolism. Staying hydrated curbs unnecessary hunger and energizes your muscles, setting the stage for efficient fat-burning throughout the day.

Do the One Minute Morning Energizer

Female athlete doing high knee march during drillsShutterstock

Boost Energy with Just One Minute

This one-minute high-intensity routine wakes up your body and gives your metabolism an early boost. A quick series of high-knee marches or jumping jacks gets your heart rate up without the need for a full workout. Even this short burst of activity can improve circulation and alertness, ensuring you’re burning calories as you go about your day.

Get Natural Light Exposure

Happy girl lies among the wild flowers on a summer eveningShutterstock

Balance Hormones and Improve Mood

Natural light helps regulate your body’s circadian rhythm, which in turn balances hunger hormones and boosts mood. Step outside for a few minutes or open your windows to let in sunlight. The morning light exposure supports better sleep at night, which is essential for managing stress and reducing belly fat.

RELATED:7 Foods That Make Your Body Burn Fat More Efficiently

Have a Protein-Packed Breakfast

A close up of soft boiled eggsShutterstock

Fuel Up to Reduce Mid-Morning Cravings

Eating a protein-rich breakfast helps control blood sugar levels and prevents the mid-morning energy slump. Options like eggs, Greek yogurt, or a protein smoothie are ideal for keeping you satisfied, reducing cravings, and maintaining steady energy, all of which are critical for trimming belly fat.

Add Freshly Brewed Tea

Young woman enjoying cup of coffee at morning, in her kitchen.Shutterstock

Activate Fat-Burning Compounds

Freshly brewed tea, especially green tea, contains catechins and other flavonoids that enhance fat burning and curb appetite. Unlike bottled versions, brewed tea retains most of these powerful compounds, making it a natural way to stimulate your metabolism and support belly fat loss.

Practice Deep Breathing Exercises

Yoga class concept, close up focus on mixed race African female closed eyes do meditation practice with associates during session. No stress, reducing fatigue after work out sport activity, wellnessShutterstock

Reduce Stress and Cortisol Levels

A few minutes of deep breathing helps manage stress, which can lower cortisol levels—a hormone linked to belly fat. Try inhaling deeply through your nose, holding briefly, then exhaling slowly. This practice helps clear your mind, lowers blood pressure, and prepares you for a productive, low-stress day.

Eat a Small Portion of High-Fiber Fruit

Woman eating ripe blueberries, healthy berries.Shutterstock

Aid Digestion and Boost Satiety

Adding a high-fiber fruit like an apple or berries provides natural sweetness and supports digestion. Fiber promotes a feeling of fullness and regulates blood sugar, helping you resist unhealthy snacks later on. Plus, fiber-rich foods aid in reducing belly fat over time by keeping you satisfied longer.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Stretch for Flexibility and Blood Flow

pretty young blond smiling woman doing sport exercises in morning park, skinny fit dressed in sports wear outfit leggings and top, summer health motivation, strong body, stretchingShutterstock

Wake Up Muscles and Improve Mobility

Simple stretches, such as reaching for your toes or gently twisting your torso, get blood flowing to your muscles and improve flexibility. Stretching also alleviates stiffness, helping you feel more comfortable and energized, which makes it easier to stay active and burn calories throughout the day. By incorporating these simple morning habits, you’re setting up your body to burn fat more efficiently and keep energy levels steady. Each step works together to boost metabolism, manage hunger, and promote a healthy mindset, ultimately helping you reach your belly fat loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Secrets to Burning Belly Fat While You Sleep

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top view
Shutterstock
Leah Groth
By Leah GrothApr 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

It seems too good to be true, but you can actually burn belly fat while you sleep. Max Posternak, a fitness trainer and influencer who founded Gravity Transformation, regularly shares tips and tricks on how to blast fat and get into shape efficiently and effectively. In a recent viral video, he discusses a few things you can do to accelerate weight loss, even when you are resting. “Here are three extremely effective tips to burn more fat while sleeping,” he says at the start of the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on his tips.

Make Sure You Are Getting Enough Iodine, Zinc, Selenium, and Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.Shutterstock

First, you want to “optimize your thyroid function mostly by making sure that you're getting enough iodine, zinc, selenium, and vitamin D,” says Posternak. “Make sure you're having iodine, salt for iodine, oysters for zinc, seafood for selenium and sunlight exposure, or a supplement for vitamin D.” How does this help? “Optimizing your thyroid function can increase your metabolism by up to a thousand calories a day.”

Build More Muscle

Bodyweight workout. Athletic pulling up showing back muscle at gym. Muscular man exercise pull up on bar in fitness gym.Shutterstock

Next tip? Build more muscle. “Not only does muscle mass require a lot of calories to maintain even while you sleep, but it also increases insulin sensitivity and depletes glycogen stores, which will help recycle carbohydrates rather than storing them as fat,” he says.

RELATED: 13 Strategies to Burn Body Fat Faster Than Ever Before, From a Champion Bodybuilder

Eat More Protein

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

“And the third thing is to eat more protein, at least 0.7 grams of protein per pound of body weight,” says Posternak. “This is because protein has a high thermic effect. This means that the amount of energy it takes for your body to digest, process, and store protein is much higher when compared to other nutrients. Some studies estimate that between 15 to 30 percent of the calories taken in from protein are used right back up during the digestion process.”

Body Network’s Resident RDN Weighs In

Tara_Collingwood2Diet Diva/Facebook

Collingwood agrees that thyroid function is important when it comes to burning fat. However, “eating more of these nutrients isn’t going to necessarily make your thyroid work ‘better’ or burn more calories,” she says. A deficiency in the nutrients he mentions could affect thyroid function, but there are plenty of foods you can eat for these nutrients if you don’t enjoy oysters and seafood,” she adds.

Or, if you don’t like any foods with these nutrients, you can always take a multivitamin just as a catch-all to ensure daily intake. She completely agrees with his muscle-building suggestion. “The more muscle you have on your body, the more calories you burn 24 hours a day, even while you sleep! You also burn more working, exercising, and relaxing,” she notes. And, yes,” protein burns calories while digesting, keeps you full longer, and helps you preserve muscle while trying to lose weight,” she says.

RELATED: 5 Best Cardiovascular Exercises to Lose Body Fat

One More Tip: Move All Day

tara_collingwood6dietdivatara/Instagram

Collingwood offers another tip. “Increase your metabolism for the entire day by staying moving as much as possible,” she encourages. “Sitting all day long, which most of us do, significantly reduces metabolism. Try to go for a 3 to 5-minute walk every 60 to 90 minutes throughout your work day to keep that metabolism up!”

💪🔥Body Booster: If you want to burn more fat while sleeping amp up protein and build muscle while you are awake.

Nutrition & Diet

5 Bedtime Rituals to Lose Weight While Sleeping, According to Camila Cabello’s Trainer

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Copyright msjennawillis/Instagram
Leah Groth
By Leah GrothSep 11, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You’ve heard that “you are what you eat,” but when it comes to weight loss, you are also how you sleep. Science has found a link between sleep and obesity, which means that cleaning up your sleep hygiene can help you achieve your weight loss goals. Celebrity fitness trainer and health and wellness expertJenna Willis maintains that there are a few bedtime rituals that can help prime your body for weight loss overnight.

Drink a Cup of Herbal Tea

Her first recommendation is to drink a cup of herbal tea. “Enjoying caffeine-free herbal tea, such as chamomile or peppermint, helps relax your body and aids in digestion, creating the perfect conditions for overnight fat burning,” the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, tells Body Network.

Studies Find That Tea Offers Lots of Other Health Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Science agrees with Willis and then some. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

Eat Your Last Meal Five Hours Before Bed

Next, make sure to go to bed on an empty stomach, says Willis. “Eating late can cause your digestive system to stay active while you sleep, leading to discomfort, indigestion, or acid reflux,” she explains.

It Will Give Your Body Time to Digest

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

There are other benefits to eating your last meal earlier. “Stopping food intake earlier allows your body to fully digest, promoting better rest, as your body is focused on rest rather than digestion!” she says.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

Avoid Late-Night Snacking

She also recommends avoiding the urge to snack at night. “Giving your body a break from food a few hours before bed allows your metabolism to focus on burning stored fat instead of digesting late-night snacks,” she says.

There Are Benefits of Time Restricted Eating

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Avoiding late night snacking and eating your last meal earlier in the day are part of intermittent fasting. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Set a Consistent Sleep Schedule

Next, be consistent with your sleep schedule. “Sticking to the same bedtime and wake-up time each day helps regulate your body’s internal clock, enhancing metabolism and promoting fat burning,” says Willis.

RELATED:I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Sleep Boasts So Many Benefits

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

There are so many benefits of sleep. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Turn Off Screens

Another great nighttime health habit? Turn off your screens. “Minimizing blue light exposure from devices before bed supports melatonin production, improving sleep quality and boosting overnight weight loss,” says Willis.

RELATED:3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

Follow Jenna Willis on Social Media

Jenna Willis is one social media. You can follow her on Instagram or Facebook or head over to her website for more information. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off

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Christopher Roback
By Christopher RobackNov 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

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Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

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Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

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Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

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Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Write Down Your Thoughts Before Bed

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Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

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Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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