Get your fill of daily fiber! According to the American Heart Association, adults should aim for 25 grams of fiber per day for a 2,000-calorie diet. Are you getting enough? Fiber fills you up so you eat less and feel satisfied longer, preventing noshing between meals.
The type of fiber you eat matters, too, especially if you want to lose belly fat. Dietitian Tracy Lockwood Beckerman, MS, RD, recommends people eat more soluble fiber to burn more belly fat. "This gel that forms slows digestion in the body, which keeps you feeling full for longer," she said. "Research supports that soluble fiber leads to a decrease in the amount of fat in the abdominal region."
Focus on eating foods like lentils and other legumes, barley, and some fruits and veggies such as cauliflower, apples, and citrus fruits.