Skip to content
Nutrition & Diet
✓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 8 Foods That Fight Bloating and Help Shrink Your Waist

These nutrient-packed foods can reduce bloating and support a slimmer appearance.

Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Cropped,Close,Up,Young,Strong,Sporty,Athletic,Fitness,Trainer,Instructor
Bloating can make your waistline feel larger and leave you uncomfortable throughout the day. The good news is that certain foods can help reduce bloating, support digestion, and promote a flatter stomach. These eight nutrient-rich options are not only delicious but also naturally reduce water retention, combat inflammation, and support gut health. Incorporate them into your meals to feel lighter, more energized, and confident in your skin. [slidetitle num="1"]Cucumbers[/slidetitle] Cucumbers are rich in water and contain antioxidants like quercetin, which can help reduce bloating. Their hydrating properties flush out excess sodium, a common cause of water retention. Slice them into salads, enjoy them as a snack, or add them to infused water for extra benefits. [slidetitle num="2"]Ginger[/slidetitle] Ginger is a natural anti-inflammatory and aids digestion by relaxing the muscles in your gastrointestinal tract. Adding fresh ginger to tea, smoothies, or stir-fries can soothe an upset stomach and reduce bloating, helping you feel more comfortable and trim. [slidetitle num="3"]Bananas[/slidetitle] Rich in potassium, bananas help balance sodium levels in the body, reducing water retention and bloating. They also provide natural sweetness and fiber, making them a great snack or addition to oatmeal or smoothies. [slidetitle num="4"]Avocados[/slidetitle] Avocados are loaded with healthy fats and potassium, which counteract bloating caused by high-sodium meals. Their creamy texture makes them versatile for salads, spreads, or even smoothies, helping you stay satisfied while reducing discomfort. [slidetitle num="5"]Yogurt[/slidetitle] Yogurt with live probiotics supports gut health by promoting the growth of beneficial bacteria. This can improve digestion and reduce bloating. Opt for plain, unsweetened yogurt and add fresh fruit for flavor without excess sugar. [slidetitle num="6"]Papaya[/slidetitle] Papaya contains papain, a digestive enzyme that helps break down food and reduces bloating. It’s also rich in water and fiber, making it an excellent choice for supporting a flatter stomach. Enjoy papaya as a snack or in fruit salads. [slidetitle num="7"]Asparagus[/slidetitle] Asparagus acts as a natural diuretic, helping your body flush out excess water and reduce bloating. It’s also high in fiber, which promotes digestion. Steam or roast asparagus as a side dish for a light, nutritious meal. [slidetitle num="8"]Fennel[/slidetitle] Fennel seeds and bulbs are known for their anti-bloating properties. They relax the digestive tract and help relieve gas. Brew fennel tea or slice the bulb into salads for a refreshing, stomach-soothing option. Incorporating these foods into your daily diet can help you feel lighter, reduce bloating, and promote a flatter stomach. Let them be your go-to for digestive comfort and confidence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Bloating can make your waistline feel larger and leave you uncomfortable throughout the day. The good news is that certain foods can help reduce bloating, support digestion, and promote a flatter stomach. These eight nutrient-rich options are not only delicious but also naturally reduce water retention, combat inflammation, and support gut health. Incorporate them into your meals to feel lighter, more energized, and confident in your skin.

Cucumbers

Cut,Cucumber,In,Glass,Bowl,,Fresh,Vegetables,And,Dill,OnShutterstock

Cucumbers are rich in water and contain antioxidants like quercetin, which can help reduce bloating. Their hydrating properties flush out excess sodium, a common cause of water retention. Slice them into salads, enjoy them as a snack, or add them to infused water for extra benefits.

Ginger

Flying,Slices,Of,Fresh,Ginger,Root,And,Leaves,On,GreyShutterstock

Ginger is a natural anti-inflammatory and aids digestion by relaxing the muscles in your gastrointestinal tract. Adding fresh ginger to tea, smoothies, or stir-fries can soothe an upset stomach and reduce bloating, helping you feel more comfortable and trim.

RELATED: This Man Lost 100 Pounds With 10 Realistic Changes Anyone Can Make

Bananas

A,Bunch,Of,Bananas,And,A,Sliced,Banana,On,AShutterstock

Rich in potassium, bananas help balance sodium levels in the body, reducing water retention and bloating. They also provide natural sweetness and fiber, making them a great snack or addition to oatmeal or smoothies.

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are loaded with healthy fats and potassium, which counteract bloating caused by high-sodium meals. Their creamy texture makes them versatile for salads, spreads, or even smoothies, helping you stay satisfied while reducing discomfort.

RELATED: The Top 20 Foods For Ultimate Weight Loss

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

Yogurt with live probiotics supports gut health by promoting the growth of beneficial bacteria. This can improve digestion and reduce bloating. Opt for plain, unsweetened yogurt and add fresh fruit for flavor without excess sugar.

Papaya

Fresh,Ripe,Papaya,Fruits,With,Green,Leaves,On,Grey,Table,Shutterstock

Papaya contains papain, a digestive enzyme that helps break down food and reduces bloating. It’s also rich in water and fiber, making it an excellent choice for supporting a flatter stomach. Enjoy papaya as a snack or in fruit salads.

Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus acts as a natural diuretic, helping your body flush out excess water and reduce bloating. It’s also high in fiber, which promotes digestion. Steam or roast asparagus as a side dish for a light, nutritious meal.

RELATED: The 7 Worst Breakfast Habits For Weight Loss

Fennel

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Fennel seeds and bulbs are known for their anti-bloating properties. They relax the digestive tract and help relieve gas. Brew fennel tea or slice the bulb into salads for a refreshing, stomach-soothing option.

Incorporating these foods into your daily diet can help you feel lighter, reduce bloating, and promote a flatter stomach. Let them be your go-to for digestive comfort and confidence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

healthy eatingweight loss

More For You

Nutrition & Diet

The 8 Foods That Fight Bloating and Help Shrink Your Waist

Cropped,Close,Up,Young,Strong,Sporty,Athletic,Fitness,Trainer,Instructor
Bloating can make your waistline feel larger and leave you uncomfortable throughout the day. The good news is that certain foods can help reduce bloating, support digestion, and promote a flatter stomach. These eight nutrient-rich options are not only delicious but also naturally reduce water retention, combat inflammation, and support gut health. Incorporate them into your meals to feel lighter, more energized, and confident in your skin. [slidetitle num="1"]Cucumbers[/slidetitle] Cucumbers are rich in water and contain antioxidants like quercetin, which can help reduce bloating. Their hydrating properties flush out excess sodium, a common cause of water retention. Slice them into salads, enjoy them as a snack, or add them to infused water for extra benefits. [slidetitle num="2"]Ginger[/slidetitle] Ginger is a natural anti-inflammatory and aids digestion by relaxing the muscles in your gastrointestinal tract. Adding fresh ginger to tea, smoothies, or stir-fries can soothe an upset stomach and reduce bloating, helping you feel more comfortable and trim. [slidetitle num="3"]Bananas[/slidetitle] Rich in potassium, bananas help balance sodium levels in the body, reducing water retention and bloating. They also provide natural sweetness and fiber, making them a great snack or addition to oatmeal or smoothies. [slidetitle num="4"]Avocados[/slidetitle] Avocados are loaded with healthy fats and potassium, which counteract bloating caused by high-sodium meals. Their creamy texture makes them versatile for salads, spreads, or even smoothies, helping you stay satisfied while reducing discomfort. [slidetitle num="5"]Yogurt[/slidetitle] Yogurt with live probiotics supports gut health by promoting the growth of beneficial bacteria. This can improve digestion and reduce bloating. Opt for plain, unsweetened yogurt and add fresh fruit for flavor without excess sugar. [slidetitle num="6"]Papaya[/slidetitle] Papaya contains papain, a digestive enzyme that helps break down food and reduces bloating. It’s also rich in water and fiber, making it an excellent choice for supporting a flatter stomach. Enjoy papaya as a snack or in fruit salads. [slidetitle num="7"]Asparagus[/slidetitle] Asparagus acts as a natural diuretic, helping your body flush out excess water and reduce bloating. It’s also high in fiber, which promotes digestion. Steam or roast asparagus as a side dish for a light, nutritious meal. [slidetitle num="8"]Fennel[/slidetitle] Fennel seeds and bulbs are known for their anti-bloating properties. They relax the digestive tract and help relieve gas. Brew fennel tea or slice the bulb into salads for a refreshing, stomach-soothing option. Incorporating these foods into your daily diet can help you feel lighter, reduce bloating, and promote a flatter stomach. Let them be your go-to for digestive comfort and confidence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Bloating can make your waistline feel larger and leave you uncomfortable throughout the day. The good news is that certain foods can help reduce bloating, support digestion, and promote a flatter stomach. These eight nutrient-rich options are not only delicious but also naturally reduce water retention, combat inflammation, and support gut health. Incorporate them into your meals to feel lighter, more energized, and confident in your skin.

Cucumbers

Cut,Cucumber,In,Glass,Bowl,,Fresh,Vegetables,And,Dill,OnShutterstock

Cucumbers are rich in water and contain antioxidants like quercetin, which can help reduce bloating. Their hydrating properties flush out excess sodium, a common cause of water retention. Slice them into salads, enjoy them as a snack, or add them to infused water for extra benefits.

Ginger

Flying,Slices,Of,Fresh,Ginger,Root,And,Leaves,On,GreyShutterstock

Ginger is a natural anti-inflammatory and aids digestion by relaxing the muscles in your gastrointestinal tract. Adding fresh ginger to tea, smoothies, or stir-fries can soothe an upset stomach and reduce bloating, helping you feel more comfortable and trim.

RELATED: This Man Lost 100 Pounds With 10 Realistic Changes Anyone Can Make

Bananas

A,Bunch,Of,Bananas,And,A,Sliced,Banana,On,AShutterstock

Rich in potassium, bananas help balance sodium levels in the body, reducing water retention and bloating. They also provide natural sweetness and fiber, making them a great snack or addition to oatmeal or smoothies.

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are loaded with healthy fats and potassium, which counteract bloating caused by high-sodium meals. Their creamy texture makes them versatile for salads, spreads, or even smoothies, helping you stay satisfied while reducing discomfort.

RELATED: The Top 20 Foods For Ultimate Weight Loss

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

Yogurt with live probiotics supports gut health by promoting the growth of beneficial bacteria. This can improve digestion and reduce bloating. Opt for plain, unsweetened yogurt and add fresh fruit for flavor without excess sugar.

Papaya

Fresh,Ripe,Papaya,Fruits,With,Green,Leaves,On,Grey,Table,Shutterstock

Papaya contains papain, a digestive enzyme that helps break down food and reduces bloating. It’s also rich in water and fiber, making it an excellent choice for supporting a flatter stomach. Enjoy papaya as a snack or in fruit salads.

Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus acts as a natural diuretic, helping your body flush out excess water and reduce bloating. It’s also high in fiber, which promotes digestion. Steam or roast asparagus as a side dish for a light, nutritious meal.

RELATED: The 7 Worst Breakfast Habits For Weight Loss

Fennel

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Fennel seeds and bulbs are known for their anti-bloating properties. They relax the digestive tract and help relieve gas. Brew fennel tea or slice the bulb into salads for a refreshing, stomach-soothing option.

Incorporating these foods into your daily diet can help you feel lighter, reduce bloating, and promote a flatter stomach. Let them be your go-to for digestive comfort and confidence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods She Stopped Eating to Reveal Abs

Kylie Holmes king.khy.fit
Copyright king.khy.fit/Instagram
Leah Groth
By Leah GrothMar 20, 2025
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:
✓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.

Are you trying to lose weight but unsure if your diet is in check? You may be eating a number of foods that aren’t good for you and are getting in the way of your weight loss goals. Kylie Holmes is a Nutritionist and student-athlete who shares tips on how to lose weight with her followers. In a new post, she reveals how she achieved her ab-fab figure with her diet. “The five foods I stopped eating to lean out and hit my fitness goals,” she writes in her post.

You Need to Limit Foods that Cause Bloating, Water Retention, and Fat Gain

Losing weight isn’t just about eating less, but avoiding particular unhealthy foods. “To tone out and reveal your abs, reducing body fat is key. This involves avoiding or limiting certain foods that can cause bloating, water retention, or fat gain,” she explains. “Here are 5 foods to cut or limit.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sugary Foods and Drinks

The first category to stay away from? Sugary food and drinks.

Examples: Sweets, pastries, soda, fruit juices.

Reason: “High sugar content spikes insulin, promotes fat storage, and adds empty calories,” she says.

Refined Carbs

She also discourages eating refined carbohydrates.

Examples: White bread, pasta, pastries, and white rice.

Reason: “They lack fiber, digest quickly, and can lead to fat storage around the midsection,” she explains.

Processed Foods

Processed foods are a definite no-no, as they generally provide little nutritional value at a high caloric cost.

Examples: Chips, fast food, packaged snacks.

Reason: “High in unhealthy fats, sodium, and additives that contribute to bloating and weight gain,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Alcohol

You should also avoid alcohol for a variety of reasons, she says.

Examples: Beer, cocktails, wine.

Reason: “High in empty calories and slows down your metabolism, hindering fat loss,” she writes.

Fried Foods

Fried foods are not going to do you any favors.

Examples: French fries, fried chicken, doughnuts.

Reason: “Loaded with trans fats and calories, which increase fat accumulation,” she says.

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

What to Eat Instead

What should you eat instead, according to Kylie? “Instead, focus on whole, nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats to support fat loss and muscle definition. Combine this with regular exercise for the best results!” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Foods to Melt Your Belly Fat Away

Strong healthy muscle sporty looking handsome charismatic man bodybuilder in black tank top and white apron leaning on kitchen counter with colorful vegetables, bottle of vinegar and spices on it.
Shutterstock/PAVEL ZENYUK
Leah Groth
By Leah GrothApr 10, 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 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.

Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.

Low Calorie Density Foods

Jeremy_Ethier4Jeremy Ethier/YouTube

The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

chicken fillet on a stone backgroundShutterstock

“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

Jeremy_Ethierjeremyethier/Instagram

The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

Nutrition & Diet

10 Ways to Eat for Abs

Fit woman holding frying pan with omlette looking at camera
Shutterstock
Annette Snyder, MS, RD, CSOWM
By Annette Snyder, MS, RD, CSOWMMay 11, 2024
Annette Snyder, MS, RD, CSOWM
Annette Snyder, MS, RD, CSOWM, is a Certified Registered Dietitian and Certified Specialist in Obesity and Weight Management (CSOWM) at Top Nutrition Coaching, with nearly twenty years of experience.
See Full Bio
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.

What foods support loss of belly fat, or help keep off the weight? Come along with me, and let’s take a look! My name is Annette Snyder, and I’ve been a registered dietitian (RD) for nearly 20 years, now working with Top Nutrition Coaching. I’ve had extensive experience in the practice areas of weight management, diabetes care, and digestive disorders. I currently maintain additional board certification (CSOWM) in weight management through the Commission on Dietetic Registration, the credentialing body for the Academy of Nutrition and Dietetics. I’m passionate about the new things nutrition science is teaching us. My goal is sharing that knowledge in a way that inspires others to get curious about their health. The foods that support intended weight loss share some qualities in common (1-3). They tend to be higher in fiber, contain a decent amount of protein, and fewer inflammatory fats (saturated). Read on for my list of 10 ways to eat for abs.

1. Fruits and Veggies

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This is a no-brainer. A number of scientific studies (4) have suggested links to eating more produce, especially veggies, with lower risk of gaining weight and lower waist circumference. Plus, you know, you get vitamins and minerals. Bonus!

2. Whole Grains

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

These include oats, buckwheat, quinoa, barley and others. While they’re full of gut-friendly fiber, vitamins, minerals, and antioxidants, they also help manage blood sugar. Keeping your blood sugar in check means you deal with fewer mid-afternoon cravings (5) for all things carb. Whole grains have also been associated with appetite control and can affect how the body uses energy (calories) from food (6).

Related: How I Shed 99 Pounds Naturally With These 4 Changes

3. Heart-Healthy Fats

Mackerel,Fish,Grill,foodShutterstock

Heart-healthy fats from fish (like tuna, mackerel, salmon), in addition to calming inflammation in the body, have a role in weight control by promoting lower belly fat and unhealthy triglyceride levels (blood fats) (7). Fish is also a rich protein source, which is important in maintaining muscle mass. Protein has been linked to reduced appetite (8) along with fiber.

4. Nuts and Seeds

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Not to be outdone in the nutrient department, nuts and seeds provide boosts of fiber, protein, and healthy fats. Various smaller studies have observed reductions in belly fat and/or waist circumference when consuming almonds (9) or chia (10), for example. There are tons of options—pumpkin seeds, sunflower seeds, walnuts, pistachios, just to name a few—and they’re great for snacking!

5. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green tea has also entered the conversation. It contains the compound EGCG, which has been observed to bump up your calorie burn (11). Various studies have also found loss of belly fat and waist circumference with regular intake of green tea (12). Aside from EGCG, green tea is loaded with antioxidants.

6. Keep Your Gut Happy With Probiotics

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

What about the bacteria in our digestive tract? They play a role, too! More studies in recent years (13) have identified the role of our microbiome in appetite as well as metabolism. At present, we continue to investigate what those microbes are doing that has those effects. Various strains such as Lactobacillus and Bifidobacterium have been looked at (14) more closely for a possible link in weight loss—stay tuned. In the meantime, keep your gut happy with some probiotics from food: kefir, yogurt, kimchi, sauerkraut, and aged cheeses are some great sources.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

7. Hydrate Right

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

How about your hydration? Do you drink enough fluid (especially water) on a daily basis? Your body uses water in its day-to-day function to perform tasks like burning calories. It’s kind of like the oil that makes the machine work better. A study on hydration and health in older adults (15) found a strong link between low fluid intake/dehydration and increased occurrences of weight gain, high waist circumference, insulin resistance, diabetes, low HDL (good) cholesterol, high blood pressure, and metabolic syndrome. Drink up!

8. Think About How You Eat, Not Just What You Eat

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

Aside from what we eat and drink (or don’t), how we eat can have a big impact. Are you known for finishing your meal well before everyone else at the table? (Do you taste your food?) Take a pause. Slowing down actually lets your body do its thing and send you the message that you have taken in enough fuel (calories). You cruise right on by that point and don’t hear the message when you rush the process—resulting in eating more calories than you actually need.

9. Avoid Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Of course, I’m going there: we tend to eat too much added sugar. Added sugar (vs naturally-occurring sugar in things like fruit or milk) has number of drawbacks. Added sugars don’t add nutrition. Our bodies aren’t set up to process the large quantities we are capable of ingesting, and figuring out what to do with that extra fuel is where we see fat storage start. A large review of the available studies aimed to determine what happens with excess sugar intake (16), and it ain’t pretty. Significant links between sugar intake and higher weight, along with a host of other conditions such as heart disease and depression, have been suggested. Sugar-sweetened drinks are the biggest culprit: soda, fruit drinks, sweet tea, and coffee drinks. (As a coffee lover myself, that last one hits hard.)

Related: What Happens When You Quit Soda, According to a Nutritionist

10. Avoid Alcohol

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

Alcohol has been linked to belly fat for quite some time now. Various studies have found links between drinking and increased waist circumference (17), especially if consuming in larger quantities (18). Calories from alcohol are not stored like carbohydrates (19) (glycogen); rather the body stores them as fat. Essentially, alcohol offers calories, just like added sugars, and no nutrition benefit.

11. Final Word From the Expert

Happy,Multiethnic,Millennials,Playing,Together,Eating,Skewers,And,Eating,TogetherShutterstock

While a number of foods can provide benefits that support weight loss, it’s important to remember that you don’t eat in a vacuum. What do I mean? Eating more almonds while living on fast food isn’t going to do the job. Get your house in order with all of your food and drink choices to see real results. If you enjoyed this article, don’t miss out on 4 Incredible Ways Your Body Changes When Intermittent Fasting.

Cited References

  1. Schutte S, Esser D, Siebelink E, et al. Diverging metabolic effects of 2 energy-restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity. Am J Clin Nutr. 2022;116(1):132-150. doi:10.1093/ajcn/nqac025
  2. Barnard ND, Goldman DM, Loomis JF, et al. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients. 2019;11(1):130. Published 2019 Jan 10. doi:10.3390/nu11010130
  3. Paixão C, Dias CM, Jorge R, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020;21(5):e13003. doi:10.1111/obr.13003
  4. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626
  5. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. Published 2016 Sep 15. doi:10.3945/an.115.009340
  6. Karl JP, Meydani M, Barnett JB, et al. Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women [published correction appears in Am J Clin Nutr. 2017 Aug;106(2):708]. Am J Clin Nutr. 2017;105(3):589-599. doi:10.3945/ajcn.116.139683
  7. Karlsson T, Rosendahl-Riise H, Dierkes J, Drevon CA, Tell GS, Nygård O. Associations between fish intake and the metabolic syndrome and its components among middle-aged men and women: the Hordaland Health Study. Food Nutr Res. 2017;61(1):1347479. Published 2017 Jul 13. doi:10.1080/16546628.2017.1347479
  8. Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41
  9. Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial. J Am Heart Assoc. 2015;4(1):e000993. Published 2015 Jan 5. doi:10.1161/JAHA.114.000993
  10. Tavares Toscano L, Tavares Toscano L, Leite Tavares R, da Oliveira Silva CS, Silva AS. Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values. Nutr Hosp. 2014;31(3):1176-1182. Published 2014 Dec 14. doi:10.3305/nh.2015.31.3.8242
  11. Kapoor MP, Sugita M, Fukuzawa Y, Okubo T. Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis. J Nutr Biochem. 2017;43:1-10. doi:10.1016/j.jnutbio.2016.10.013
  12. Hibi M, Takase H, Iwasaki M, Osaki N, Katsuragi Y. Efficacy of tea catechin-rich beverages to reduce abdominal adiposity and metabolic syndrome risks in obese and overweight subjects: a pooled analysis of 6 human trials. Nutr Res. 2018;55:1-10. doi:10.1016/j.nutres.2018.03.012
  13. Diener C, Qin S, Zhou Y, et al. Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. mSystems. 2021;6(5):e0096421. doi:10.1128/mSystems.00964-21
  14. Álvarez-Arraño V, Martín-Peláez S. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021;13(10):3627. Published 2021 Oct 17. doi:10.3390/nu13103627
  15. Stookey JD, Kavouras SΑ, Suh H, Lang F. Underhydration Is Associated with Obesity, Chronic Diseases, and Death Within 3 to 6 Years in the U.S. Population Aged 51-70 Years. Nutrients. 2020;12(4):905. Published 2020 Mar 26. doi:10.3390/nu12040905
  16. Huang Y, Chen Z, Chen B, et al. Dietary sugar consumption and health: umbrella review. BMJ. 2023;381:e071609. Published 2023 Apr 5. doi:10.1136/bmj-2022-071609
  17. Ryu M, Kimm H, Jo J, Lee SJ, Jee SH. Association between Alcohol Intake and Abdominal Obesity among the Korean Population. Epidemiol Health. 2010;32:e2010007. Published 2010 May 19. doi:10.4178/epih/e2010007
  18. Zakhari S. Overview: how is alcohol metabolized by the body?. Alcohol Res Health. 2006;29(4):245-254.
Nutrition & Diet

5 Foods That Reduce Abdominal Fat

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight loss
Shutterstock
Ferozan Mast
By Ferozan MastSep 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

Belly fat—also known as abdominal or visceral fat—is a particularly dangerous type of fat stored deep in the abdominal cavity underneath the muscle, surrounding vital organs such as the pancreas, liver, and intestines. “For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems,” according to the Mayo Clinic. “In general, though, the greater the waist measurement, the higher the health risks.” While belly fat cannot be spot-targeted, certain things can help with fat-burning, and diet plays a crucial part in that. Here are five foods that can help encourage belly fat loss.

Get Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Research shows getting the right amount of fiber can help with weight loss (ideally from whole foods). "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health. Fruits, vegetables, legumes, nuts and seeds, and whole grains are all high in fiber.

Good Quality Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

Good quality protein such as eggs, dairy, meat, seafood, and tofu can help preserve lean body mass and encourage weight loss. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” say the experts at the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:5 People Who Lost 30 Pounds Share How

Probiotics, Please

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Studies show that probiotic-packed yogurt can help fat loss. “When we put people on diets that include three servings of yogurt a day, we're able to nearly double the amount of fat that’s lost, compared to people on a low-dairy diet,” says University of Tennessee nutrition professor Michael Zemel, PhD. “We have one more tool to combat the obesity epidemic. People shoot themselves in the foot by jettisoning dairy when they go on diets. What they need to do is maintain or increase the dairy intake for a host of health-related reasons, and here's one more: it's going to help you burn fat.”

Try a Low-Carb Diet

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

Johns Hopkins researchers found that those who tried a low-carb diet lost an average of 10 pounds more than those on a low-fat diet (28.9 pounds for the low-carbers and 18.7 pounds for the low-fat people). Both groups took in the same amount of calories. “An extra benefit of the low-carb diet is that it produced a higher quality of weight loss,” according to Kerry Stewart, Ed.D. for Johns Hopkins Health. “With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet."

RELATED: 5 Effective Ways to Walk to Burn Body Fat

Don’t Forget To Hydrate

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Studies show that drinking water can help encourage fat-burning. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Daily Moves to Sculpt Your Summer Body in 8 Weeks

Liz Hilliard
​Bodyweight Squats for Better Balance
Copyright Liz Hilliard
Liz Hilliard
By Liz HilliardApr 12, 2025
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder & CEO of <a href="https://hilliardstudiomethod.com/">Hilliard Studio Method (HSM)</a>
See Full Bio
Follow:
✓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.

Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

Time to Pump Up Your Walks

Liz_Hilliard19I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard

For the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.

  • Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
  • Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

Your Daily Exercise Routine Starts Now

Liz Hilliard​Keep Moving Your BodyCopyright Liz Hilliard

Here are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

1. Squats – Build Your Lower Body Foundation

Liz Hilliard

Copyright Liz Hilliard

Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.

Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.

On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

2. Reach to Plank - Your Full-Body Energizer

Liz Hilliard​3. Side Plank - Sculpt Your WaistlineCopyright Liz Hilliard

After your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.

Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

3. Side Plank - Sculpt Your Waistline

Liz Hilliard

Copyright Liz Hilliard

From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.

If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques.

If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.

Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

4. Glute Bridge - Strengthen Your Backside

Liz Hilliard​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz Hilliard

From side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.

Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

5. Bicycle Curls - Define Your Abs

Liz Hilliard

Copyright Liz Hilliard

After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.

Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee.
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed.
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

Feed Your Body Right With Fiber

Liz Hilliard​Deadlifts: The Ultimate Functional ExerciseCopyright Liz Hilliard

Foods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.

High fiber foods include:

  • Broccoli
  • Brussels sprouts
  • Apples
  • Sweet potatoes
  • Chickpeas
  • Black beans
  • Chia seeds
  • Oatmeal
  • Popcorn
  • Quinoa
  • Berries

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

About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).


Nutrition & Diet

8 Anti-Inflammatory Foods Nutritionists Recommend for Joint Pain

Girl eating strawberries smiling happy looking to the side on red background with copy space. Beautiful young mixed race Asian and Caucasian woman eating healthy.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

If you are experiencing joint pain and inflammation, making dietary changes can help. While there is no “arthritis diet,” “many foods can help fight inflammation and improve joint pain and other symptoms,” explains the Arthritis Foundation. What foods should you eat to minimize joint pain? Body Network spoke with Kayla Farrell, RDN, Registered Dietitian at FRESH Communications, who filled us in on the topic. Here are 8 anti-inflammatory foods she recommends.

Salmon

Grilled salmon fish with various vegetables on pan on the flaming grillShutterstock

Fatty fish, like salmon, “is a quality protein choice with high levels of omega-3 fatty acids that interfere with immune cells that cause the body's inflammatory response,” says Farrell. “In turn, this helps reduce inflammation and joint pain. As a registered dietitian, I choose salmon from Chile because it’s particularly high in these powerful omega-3s and low in mercury.”

Greek Yogurt

Greek,Yogurt,In,A,Wooden,Bowl,On,A,Rustic,WoodenShutterstock

Greek yogurt contains probiotics, healthy bacteria that support a balanced gut microbiome. “A healthy gut is linked to better mental health and cognition, improved digestion, and decreased inflammation. I opt for plain Greek yogurt to reduce added sugars and add toppings like fresh fruit and nut butter,” she says.

Turmeric

Turmeric powder and fresh turmeric on wooden background.Shutterstock

She is also a fan of turmeric. “This spice contains a powerful anti-inflammatory compound, known as curcumin, that helps reduce inflammation. When cooking, I recommend using both turmeric and black pepper to increase its ability to be absorbed in the body by 2000%,” she explains.

Broccoli

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

Eat your broccoli if you suffer from inflammation. “This cruciferous vegetable is packed with vitamin K, making it a nutrient-dense food that can reduce inflammatory markers in the blood and promote healthy joints,” says Farrell. “Broccoli can be enjoyed both raw and cooked, but I recommend steaming broccoli for additional health benefits.”

Olive Oil

Olive oil with fresh herbs on wooden background.Shutterstock

Olive oil “is an incredible antioxidant, which can reduce inflammation throughout the body,” says Farrell. “This oil has become readily available and used for a variety of different dishes since the 1990s, when the Mediterranean Diet became popular for heart health.”

Berries

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Berries, specifically blueberries, strawberries, and raspberries “are full of vitamin C, which can reduce inflammation throughout the body, including the joints,” she says. “The anthocyanins found in berries have also been found to have an anti-inflammatory effect.”

Leafy greens

green healthy smoothie, matcha, bananas, spinach, nutritious smoothieShutterstock

Leafy greens are another must-eat. “While it can be a challenge to incorporate leafy greens into any diet, this food packs a punch when it comes to anti-inflammation, containing high levels of vitamin K, calcium and antioxidants to support joint health. I recommend sneaking spinach or kale in a fruit smoothie for an easy way to get some greens!” Farrell states.

Beans

Soy,Beans,,Red,Beans,,Black,Beans,,And,Navy,Bean,OnShutterstock

Beans are the last item on her list. “These legumes are a fiber-filled, plant-based protein source that offer antioxidants and anti-inflammatory compounds, like polyphenols, that benefit joint health,” she says. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

10 Tips to Shed Pounds While Eating at Your Favorite Restaurants

Cheerful couple sharing a joyful moment while having breakfast in a cozy cafe setting, demonstrating love and happiness.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Are you trying to avoid restaurants on your weight loss journey? There’s no need, one expert maintains. Natalie Mirasolav is a fat loss coach who helps clients struggling with belly fat and low energy get in shape. In a new post, she tackles dining out while on a diet. “How to eat out and still lose weight,” she says. “We all love dining out, but when you’re focused on weight loss or hitting your protein goals, it can feel tricky. The good news? You can eat out and still make choices that support your goals with just a little planning and intention.” She offers 10 “simple, real-life tips to help you enjoy your meal and stay on track with your weight loss journey.”

1. Do Your Research

Her first tip? Do your research. “Look up the menu beforehand,” she writes. “Avoid menu stress by deciding what to order ahead of time. This helps you make a confident, healthy choice without the last-minute pressure.”

2. Prioritize Protein and Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Next, prioritize protein and veggies. “Protein is key for staying full and building lean muscle. Pair it with fiber-rich veggies to add bulk and keep you satisfied without extra calories,” she says.

3. Skip the Carbs

Healthy Gluten Free Rice Chips in a Pile​Stay Away From the Bread or ChipsShutterstock

Next, indulging in empty calorie carbs can be tempting, but don’t, she warns. “Skip the free bread or chips. Those little extras add up fast and don’t satisfy you. Skip them and save those calories for something that truly fuels you,” she writes.

4. Ask for Dressings and Sauces on the Side

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.​Order Condiments on the SideShutterstock

“Ask for dressings/sauces on the side,” she continues. “Restaurant dressings and sauces can be loaded with hidden calories. Get them on the side and use just enough to enhance the flavor.”

5. Stop Eating Before You Are Full

Man eats, eating​What To Do InsteadShutterstock

You don’t need to overeat. In fact, she only recommends eating until you are 80% full. “You don’t have to clean your plate. Pay attention to your hunger cues and stop when you feel satisfied, not stuffed,” she writes.

6. Opt for Grilled, Baked, and Broiled Instead of Fried

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.Shutterstock

Next, opt for grilled, baked, or broiled over fried. “Fried foods can add unnecessary fat and calories. Opt for grilled or baked options for a healthier choice,” she says.

7. Request Half Portions or Take Half to Go

Close-up of delivery man handing a slack of foam lunch box - Foam box is toxic plastic waste. It can be used for recycling and environment saving concept

Shutterstock

Another tactic she uses? Order half portions or ask for a to-go box. “Portions at restaurants are often larger than we need. Ask for a smaller portion or box half your meal to enjoy later,” she writes.

8. Don’t Drink Your Calories

Close up of two people cheering cocktails in bar or disco club drinks and cocktails concept, alcohol

Shutterstock

“Drink water or unsweetened tea,” she suggests. “Skip sugary drinks and cocktails. Water or herbal tea is calorie-free and keeps you feeling full.”

9. Fill Up on Salad First

Man and woman having business lunch at restaurant sitting at table eating two plates of fresh vegetable salad close-up, lunch, salad, cafe, restaurant

Shutterstock

Next, start your meal by filling up on a salad first, dressing on the side. “Start your meal with a veggie-packed salad to curb your hunger and help you eat less of the heavier stuff. Just keep the dressing light,” she suggests.

10. Ask for Substitutions

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Ask for substitutions. “Most restaurants are happy to swap out sides. Choose healthier options like steamed veggies instead of fries or a baked potato instead of mashed,” she suggests

Bonus Tip: Look Out for Hidden Calories

Professional senior male waiter presents a dish to a smiling young couple during a romantic dinner​What To Do InsteadShutterstock

And finally, a bonus tip: Be mindful of hidden calories. “Sometimes the extra calories come from cooking oils, sauces, and hidden ingredients. Always ask about preparation methods when you’re unsure,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.