Step 1

Eat plenty of soluble fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food

Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:

• flax seeds

• shirataki noodles

• Brussels sprouts

• avocados

• legumes

• blackberries

SUMMARY

Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.

Also Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.

Step 2

Eat a high protein diet

Protein is an extremely important nutrient for weight management.

High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.

Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss

Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet

Be sure to include a good protein source at every meal, such as:

• meat

• fish

• eggs

• dairy

• whey protein

• beans

SUMMARY

High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.

Step 3

Get plenty of restful sleep

Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat

A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night

The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat

In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.

If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

SUMMARY

Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

Step 4

Eat probiotic foods or take a probiotic supplement

Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function

Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri

Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.

SUMMARY

Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.

In addition: Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.