12 Drinks That Melt Belly Fat, Says Dietitian (2023)

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When it comes to shedding pounds and shrinking your waistline, most health-conscious people focus on what they eat—not necessarily what they drink. But now, more experts recommend that you rethink your drinking habits in order to lose belly fat. Here's how switching up your sips can help you shave inches off our waist.

Over the past several decades, calories from beverages have steadily increased. Research shows that our drinks account for more than 20 percent of our daily calories—more than 400 calories—and nearly half of all the sugar we consume, or 10 teaspoons!

Other research also shows just how detrimental too many liquid calories are for maintaining a healthy waistline. This is because beverage calories don't make you feel full or satisfied compared to the exact same number of calories from food. That means calorie-rich drinks up your odds of blowing up your calorie budget, and liquid calories are easily stored as body fat.

The bottom line is that too many empty-calorie beverages can not only cause you to gain weight, they can also up the risk of type 2 diabetes, heart disease, metabolic disorders, and premature death, according to reams of research. If you want to lose weight and keep it off, start by rethinking what you drink. There is no "miracle drink" that will instantly make you slimmer, but if you choose smarter sips, make some healthy food choices, and exercise when you're able, you may be pleased with the changes in your body composition.

Here are 12 better options that will improve the nutritional quality of your diet and help you lose belly fat. They all have the nutrients and bioactive compounds that have been shown in studies to help increase metabolism, tamp down hunger, impact obesity-related hormones, and many other actions to help you shed excess weight.

RELATED: The 9 Best Foods That Melt Stubborn Belly Fat



12 Drinks That Melt Belly Fat, Says Dietitian (1)

Water should be the main beverage choice to help you lose weight and keep it off. It's calorie-free, and your body is 50-60% water by weight. The more muscle you have, the higher the water content. A review study published in 2019 reported that weight loss interventions that recommended drinking water in place of sugar-sweetened beverages resulted in an average weight loss of 5.15 percent. Actual weight loss from the water studies ranged from just over 1 pounds to 19 pounds.

An oft-recommended strategy of drinking water at the start of your meals can be an effective weight loss strategy as well. One study published in the journal Obesity reported that among 48 overweight middle-aged and older adult subjects, those who drank about two cups of water before each of their meals while following a calorie-controlled diet lost about 5 pounds more during the 12-week study than dieters who didn't drink water before eating.

RELATED: Does Drinking More Water Help You Lose Weight?



Sparkling water

12 Drinks That Melt Belly Fat, Says Dietitian (2)

Another option if you want some fizz and excitement to your water is to drink it sparkling. Sparkling water is calorie-free and sugar-free, so it will provide the same shredding benefits of flat water but with more fizz. When choosing a sparkling water, be sure to check the nutrition facts to make sure you are buying carbonated water and not a sparkling water with added sugar.


Green tea

12 Drinks That Melt Belly Fat, Says Dietitian (3)

Green tea is often thought of as being the "healthiest" type of tea due to the thousands of studies that extol its health benefits. However, green, black, oolong and white tea all come from the same tea plant, so it's likely all four types of tea impart similar health benefits.

The combination of epigallocatechin gallate (EGCG)(the main catechin in green tea)and caffeine found in green tea can help increase metabolism, boost fat burning, and help the body retain lean body mass while losing weight.

One study published in Clinical Nutrition reported that individuals on a 12-week high dose green tea extract delivering EGCG resulted in reductions in BMI, waist circumference, and the hunger-hormone ghrelin, as well as elevated adiponectin, the hormone that helps your body utilize insulin better. For a refreshing way to lose some inches off your stomach, add some green tea to your daily routine.


Black tea

12 Drinks That Melt Belly Fat, Says Dietitian (4)

As mentioned above, there are four types of tea that come from the leaves of the Camellia sinensis plant: black, green, white, and oolong. What makes them different is that white and green teas are not oxidized (fermented), while black tea is allowed to oxidize, making it dark and bold.

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The type and amount of catechin polyphenols vary based on the type of tea, but studies suggest black tea may help with weight loss and maintenance. One study published in the journal Food & Function found that among 111 adult study participants, those who had three cups per day of tea for 3 months experienced a significant reduction in body weight and waist circumference. Researchers believe the catechins in black tea increase fat metabolism and may improve the gut microbiome to favor weight loss.

Another study reported in Nutrition Research found that among overweight or obese Japanese subjects, those who were given black tea extract three times daily with a barley tea experiences significant reductions in waist circumference and visceral belly fat. The caffeine in tea also can provide a mild lift to your metabolism, which may also help your body burn calories. For the most benefits, drink your tea without added milk or sweeteners.

RELATED: 7 Best Teas To Drink for a Longer Life



12 Drinks That Melt Belly Fat, Says Dietitian (5)

Kombucha is a type of fermented green or black tea that provides beneficial probiotics. It combines the health benefits of tea, plus the additional health bonuses associated with probiotics, which includes improving the gut microbiome. Manystudies over the past several years show that improving the beneficial bacterial in the GI tract can play a role in weight loss through several mechanisms of action. Probiotics may decrease the absorption of fat from food, boost appetite-regulating hormones to help put the brakes on overeating, and can tamp down inflammation that is also linked to excess fat and belly fat.

One study published in the journal Obesity reported that women who were assigned a probiotic while dieting had significantly greater reductions in belly fat, compared to women who were on the same diet but without a probiotic supplement.


Prebiotic soda

12 Drinks That Melt Belly Fat, Says Dietitian (6)

If you're a soda lover and know that you aren't going to be able to give up enjoying a classic cola, root beer, orange, or grape fizzy refreshment, opt for a prebiotic soda alternative. Prebiotic sodas are healthier, bubbly drinks that you can find in specialty as well as mainstream national retailers. Prebiotics are specific types of fiber that feed the beneficial bacteria in your GI tract to help them thrive. By optimizing the beneficial bugs, you will improve your immune system, which may help you lose weight and keep it off.Interestingly, mounting research shows that some thinner individuals have more diverse gut bacteria and more of a specific type of bacteria that appear to impact metabolism compared to overweight or obese individuals.

One of my favorite prebiotic sodas is OLIPOP, due to its refreshing flavors like Classic Root Beer Orange Squeeze and Classic Grape. Not only may the prebiotics help improve the friendly bacteria in your gut, but it will also help you shave hundreds of calories from your diet. A can of regular soda has about 150 calories and 49 grams of sugar (about 10 teaspoons), while a 12-ounce can of OLIPOP has 2-5 grams of sugar (less than 1 teaspoon), 9 grams of fiber, and 35-45 calories.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives

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Black coffee

12 Drinks That Melt Belly Fat, Says Dietitian (7)

Coffee is a healthful beverage that delivers tremendous amounts of beneficial antioxidants and other plant-based bioactive compounds to your diet. While research is ongoing, there is evidence that suggests that black coffee or coffee with low-fat milk and no added sweeteners may help you lose belly fat and weight. Researchers theorize that the caffeine and catechins in coffee have a positive impact on your resting metabolism.

A study conducted by the Harvard School of Public Health and reported in the American Journal of Clinical Nutrition found that among study participants who drank four cups of coffee per day, there was an average of a 4% reduction in overall body fat during a 6-month study period. The authors suggest that coffee provided a metabolic lift while potentially acting like an appetite suppressant.

Everyone has a different tolerance for caffeine, so four cups may not agree with you. Start with one or two and monitor how you feel before increasing your coffee intake. Be sure to avoid gourmet coffee drinks that are loaded with calories, added sugars, and saturated fat.


Apple cider vinegar

12 Drinks That Melt Belly Fat, Says Dietitian (8)

Apple cider vinegar (aka ACV) is often touted in social media to help you lose belly fat. While the beverage won't truly "melt" away fat, there is published research that shows that subjects given acetic acid, the main acid in apple cider vinegar, experienced weight loss, fat loss, and a reduction in waist circumference. The authors concluded that daily intake of vinegar may be a useful tool for weight loss and maintaining healthy blood sugar levels. For best results, try taking 1-2 tablespoons of apple cider vinegar mixed with water or another calorie free beverage before your two main meals, and see how your body weight responds.


Lemon water

12 Drinks That Melt Belly Fat, Says Dietitian (9)

Enjoyed hot or cold before breakfast, lemon water has surprising benefits that may help you lose belly fat. You will benefit from the natural metabolism lift provided by water, but the lemon provides polyphenols that have been shown in animal model studies to stave off obesity when animals are overfed a high-fat diet. One human study reported in Nutrition Journal found that a supplement of hesperidin, the main flavonoid in lemons, coupled with caffeine resulted in increased weight and fat losses. Make your lemon water by squeezing the juice from half a lemon in 8-10 ounces of water. Adding fresh mint, sliced cucumbers, and strawberries will create a refreshing spa water to help you sip yourself slim.



Raw vegetable juice

12 Drinks That Melt Belly Fat, Says Dietitian (10)

Juicing vegetables is a great way to slim down while getting a boost of beneficial nutrients in your diet. Try to enjoy juice that retains some pulp, as it contains filling fiber that helps slow down digestion to keep blood sugar levels stable and tamp down hunger. Since most of us don't get our daily recommended servings of veggies, a 100% vegetable juice is a great way to up the produce in your diet while helping you lose weight. Some great veggies to juice include carrots, beets, spinach, celery, and kale.


Psyllium water

12 Drinks That Melt Belly Fat, Says Dietitian (11)

Psyllium husk is a raw compound that functions as a soluble fiber. It has many known health benefits, including reducing cholesterol, controlling blood sugar, and helping to keep you regular. However, several studies also show that psyllium helps to reduce hunger in order to lose belly fat and overall weight. One study reported in Nutrition Journal found that among individuals with type 2 diabetes, those that took psyllium daily for 8 weeks lost more weight and body fat compared to those who did not receive psyllium. Mix psyllium powder into water and enjoy it before meals or at the start of the day to help you feel satisfied for hours.



12 Drinks That Melt Belly Fat, Says Dietitian (12)

Skim cow's milk packs in plenty of vitamins and minerals, as well as 8 grams of protein per 8-ounce serving. A major meta-analysis of human clinical trials reported in the journal Nutrients concluded that including milk as part of a calorie-restricted diet can result in greater weight loss and fat loss, as well as maintenance of muscle mass compared to when dairy is not included as part of a weight loss protein. The high-quality protein in milk helps you stay fuller longer, and the whey and casein protein are beneficial to retain muscle mass. To keep calories and saturated fat in check, choose skim or 1% milk.

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12 Drinks That Melt Belly Fat, Says Dietitian? ›

Whey protein shakes

"Whey protein helps suppress appetite because protein is a satiating macronutrient," says Bowerman. "By drinking a whey protein shake, it may reduce belly fat by making someone less likely to snack later in the day or crave carbohydrate-rich foods."

What is the drink that melts belly fat? ›

Whey protein shakes

"Whey protein helps suppress appetite because protein is a satiating macronutrient," says Bowerman. "By drinking a whey protein shake, it may reduce belly fat by making someone less likely to snack later in the day or crave carbohydrate-rich foods."

What is the #1 best drink for a flat belly says dietitian? ›

Peppermint Tea Can Help Support Belly Fat Loss, Says Dietitian.

What is the #1 best drink to burn belly fat? ›

The 8 Best Weight Loss Drinks
  1. Green Tea. Share on Pinterest. ...
  2. Coffee. Coffee is used by people around the world to boost energy levels and lift mood. ...
  3. Black Tea. Like green tea, black tea contains compounds that may stimulate weight loss. ...
  4. Water. ...
  5. Apple Cider Vinegar Drinks. ...
  6. Ginger Tea. ...
  7. High-Protein Drinks. ...
  8. Vegetable Juice.
Mar 30, 2023

What are the only 2 ingredients to empty your belly fat? ›

We are talking about white pumpkin and apple juice that will help you lose weight and cut belly fat naturally.

What melts belly fat before bed? ›

Drinking water before bed like lemonade contains polyphenols that help to get rid of accumulated fat. Grape juice contains resveratrol, which converts white fat to brown, which is easier to burn. Apple juice, ginger tea or strawberry juice are also effective choices.

What should I drink before bed to lose belly fat? ›

You can drink ginger tea, cinnamon tea, fenugreek water, chamomile tea, or turmeric milk before bed as they may help improve your metabolism. Yes, drinking lemon water before bed may help burn fat at night.

What should I drink everyday to get a flat stomach? ›

Weight loss: Sip these drinks to get rid of belly fat
  • 01/10Effective weight loss drinks. ...
  • 02/10​Ginger and lemon drink. ...
  • 03/10​Instant weight loss coffee. ...
  • 04/10​Green tea and mint. ...
  • 05/10​Fenugreek drink. ...
  • 06/10​Coconut water drink. ...
  • 07/10​Celery drink. ...
  • 08/10​Tomato and lime drink.
Jul 20, 2020

What is the first thing to drink in the morning for weight loss? ›

A. Morning drinks are great to kick start a day. Green Tea with mint and lemon or Ginger Lemon water are ideal drinks that are refreshing and can be consumed on an empty stomach to lose weight.

What can I eat or drink to shrink my stomach? ›

40 Best Belly-Shrinking Foods
  • Matcha latte.
  • Sprouted grain bread.
  • Guacamole.
  • baked eggs avocado.
  • Dark chocolate bar.
  • peanut butter jar.
  • Sprouted garlic.
  • Wild salmon fillet.
Oct 2, 2020

What drink burns fat quickly? ›

Let's have a look:
  • Cinnamon Tea. Drinking cinnamon in the form of tea during bedtime can give your metabolism a good boost. ...
  • Fenugreek Water. Another of the best fat-burning drinks is Fenugreek water. ...
  • Fat Cutter Chai. ...
  • Chamomile Tea. ...
  • Turmeric Ginger Tea. ...
  • Ginger Tea. ...
  • Green Tea.

What burns fat while you sleep? ›

6 Ways to Lose Weight While You Sleep
  • Lift weights at night. ...
  • Drink a casein protein shake. ...
  • Take a cold shower. ...
  • Drink green tea. ...
  • Sleep in a colder room. ...
  • Explore intermittent fasting.
Oct 27, 2021

What is the powder that you sprinkle on food to lose weight? ›

What Is Sensa? Sensa sprinkles are food flakes made from maltodextrin, tricalcium phosphate, silica, and flavors. You sprinkle them on food as you would salt or sugar. Savory flavors include cheddar cheese, onion, horseradish, ranch dressing, taco, and Parmesan cheese.

What can I drink to flatten my stomach overnight? ›

Try making a soothing tummy tonic with ginger tea, lemon, and a dash of honey. Chamomile Tea: Chamomile is rich in antioxidants, flat belly supporting nutrients that aid the detoxification process by helping rid the body of toxic waste and excess water.

How to lose 20 pounds in three weeks? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
Oct 19, 2022

What's the secret to getting rid of belly fat? ›

To battle belly fat:
  • Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  • Replace sugary beverages. ...
  • Keep portion sizes in check. ...
  • Include physical activity in your daily routine.

What is a fat burning drink? ›

Heat 1 cup of water and add 2 tsp cinnamon powder to it. Let it cool down for a while. Once it gets to lukewarm, add 1 tbsp of honey. You can also add a few drops of lemon juice. Mix well and your fat-burning drink is ready.

Does lemon with water burn fat? ›

Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.

Does apple cider vinegar burn belly fat? ›

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

What is the best thing to drink first thing in the morning? ›

Water. My favorite morning beverage is always water, first and foremost. Your body is deprived of water when you sleep, so it is best to rehydrate with water first thing before anything else.

What is the best morning drink to boost metabolism? ›

Here Are Five Weight Loss Drinks That You Can Kick-Start Your Mornings With:
  • Pineapple Juice For Boosting Metabolism. ...
  • Green Tea And Mint For Belly Fat. ...
  • Coffee With Dark Chocolate For Effective Weight Loss.

What shrinks belly fat naturally? ›

Here's how to whittle down where it matters most.
  • Try curbing carbs instead of fats. ...
  • Think eating plan, not diet. ...
  • Keep moving. ...
  • Lift weights. ...
  • Become a label reader. ...
  • Move away from processed foods. ...
  • Focus on the way your clothes fit more than reading a scale. ...
  • Hang out with health-focused friends.

What juice shrinks stomach? ›

According to these nutrition pros, the number one juice to shrink belly fat is pomegranate juice.

Which fruit burns the most belly fat? ›

Here are some fruits that are known to cut belly fat:
  • Apple. Fresh and crunchy apples are packed with healthy flavonoids and fibres that may help burn belly fat. ...
  • Tomato. The tangy goodness of tomato may do wonders to cut your belly fat. ...
  • Guava. ...
  • Strawberries. ...
  • Kiwi.

What are the 2 vegetables that destroy stomach fat? ›

Artichokes and Asparagus. Like onions and leeks, these green veggies are prebiotic foods that produce acetate, an acid that turns on the fat-burning activity in your cells by helping them recover from inflammation.

What kills belly fat in a week? ›

Running for 25 minutes every day and following a healthy diet is an efficient strategy for losing belly fat fast. A diet that is low in calories, fats, and sugars will allow the body to burn fat more easily. Abdominal exercises are also recommended, as they will tone the abdomen and improve its appearance.

What drink reduces belly fat in 4 days? ›

Answer: There are a bunch of drinks that aid in burning belly fat. Some of them would be ginger tea, jeera (cumin) water, cinnamon water, warm water with lemon and honey, among others.

What foods burn fat crazy? ›

Fat-Fighting Foods
  • Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
  • Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
  • Cinnamon. 3/26. ...
  • Hot Peppers. 4/26. ...
  • Green Tea. 5/26. ...
  • Grapefruit. 6/26. ...
  • Watermelon. 7/26. ...
  • Pears and Apples. 8/26.
Feb 22, 2022

How to lose 10 pounds in 3 weeks? ›

20 Tips on How to Lose 10 Pounds in Three Weeks
  1. The Golden Rule: Calories In vs. ...
  2. Set Attainable Goals And Track Your Progress. ...
  3. Consider Skipping Breakfast. ...
  4. Switch Out Your Sodas for Water. ...
  5. Make Coffee Your New Best Friend. ...
  6. Make Green or Fermented Teas Your Second Best Friends. ...
  7. Always Check for Added Sugar.
Mar 24, 2023

How to lose 5 pounds in a week? ›

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

How does cinnamon help with belly fat? ›

Cinnamon can boost metabolism, since the body uses more energy to process the spice than it does for other foods. Cinnamon may have an insulin-like action in the body, which is seen in the way sugar is broken down in the body. Cinnamon can also improve body metabolism, targeting the fat deposited in the abdominal area.

What homemade drink can I make to lose weight? ›

  • Ginger and lemon water. Ginger has anti-inflammatory and antioxidant properties. ...
  • Jeera water. ...
  • Cinnamon water. ...
  • Mint and lemon water. ...
  • Sabza water or chia seed water. ...
  • Cinnamon or daalcheeni and black pepper tea. ...
  • Methi daana or fenugreek seeds water. ...
  • Saunf or fennel water.
Nov 29, 2022

How to make belly fat burning drinks? ›

Lose belly faster with these five drinks
  1. 01/6Belly fat can be dangerous. Losing weight isn't easy, and a lot of us know how hard it is to lose belly fat, specifically. ...
  2. 02/6Green tea. ...
  3. 03/6Black coffee. ...
  4. 04/6Cumin water. ...
  5. 05/6Fennel seed water. ...
  6. 06/6Carom seed water.
Mar 17, 2022

Does cinnamon powder in water help you lose weight? ›

This ingredient is enriched with essential vitamins, minerals and healthy fats as well. Essential hormones in honey suppress appetite and aid weight loss. Cinnamon, on the other hand, helps you lose visceral fat and supports weight loss.

What spices speed up weight loss? ›

The 10 Best Spices To Foster Weight Loss & Boost Your Metabolism
  • Cayenne Pepper.
  • Turmeric.
  • Ginger.
  • Cumin.
  • Mustard Seed.
  • Cinnamon.
  • Fenugreek.
  • Black Pepper.

Can I use cinnamon powder instead of stick for weight loss? ›

Cooking with Cinnamon

So, if you plan to permanently add cinnamon to your diet in the easiest way possible, simply use it in your daily cooking. You can add it in the form of cinnamon sticks or cinnamon powder for weight loss.

Does the flat tummy drink work? ›

Because several of the ingredients are laxatives and diuretics, it is possible that your stomach will seem flatter very briefly after you expel urine and feces. Of course, there is no long-term benefit, no sustainable weight loss, and no guarantee of a flat tummy.

What will burn fat overnight? ›

Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you'll wake up feeling energetic instead of starving.

What can I drink to flatten my stomach? ›

Starting your day with a glass of lukewarm lemon water can do wonders for your body. The drink is packed with antioxidants and pectin fibre, which helps in melting the belly fat. To make the drink take a glass of water, squeeze some lemon juice and add a teaspoon of honey to it.

What is the secret drink to lose weight? ›

Drinking grapefruit juice or grapefruit drink with berries before meals is an age-old secret followed to lose weight. This is because the presence of vitamin C and antioxidants in this citrus fruit help in boosting metabolism, burns stubborn fat and manages insulin sensitivity.

What home remedy drinks lose belly fat? ›

Warm water with lemon in the morning is one of the most used and very effective remedies to get rid of belly fat. All you need is warm water, a few drops of lemon, and if you would like, you can add a dash of salt. You even add a teaspoon of honey.

What is the ice trick for weight loss? ›

Ice cold water

You'll burn an extra 250-to-500 calories a day by drinking 8-to10 glasses of ice cold water because… Your body has to burn calories (or fat) in order to heat the ice cold water back up to your own body temperature so basically… You can lose up to 1 lb. a week BY simply drinking ice cold water.

How to do the flat belly overnight trick? ›

Weight loss: Follow these steps to get a flat belly overnight
  1. 01/7Steps to get flat belly instantly. ...
  2. 02/7Avoid late night dinner. ...
  3. 03/7Drink a fruity pitcher of water. ...
  4. 04/7Munch on nuts. ...
  5. 05/7Scrunch on fruits. ...
  6. 06/7Engage in a full-body exercise before bed. ...
  7. 07/7Get plenty of sleep.
Jan 26, 2021

Is flat tummy shakes FDA approved? ›

All ingredients are recognized as safe and are manufactured in an FDA registered facility, under the Good Manufacturing Practices (GMPs). In addition to monitoring safety with our products, we also monitor for adverse effects and ensure our products are marketed appropriately and as intended.

How to lose belly fat in a week drink recipe? ›

10 Homemade Drinks To Lose Weight Fast
  1. Ginger and lemon water.
  2. Jeera water.
  3. Cinnamon water.
  4. Mint and lemon water.
  5. Sabza water or chia seed water.
  6. Cinnamon or daalcheeni and black pepper tea.
  7. Methi daana or fenugreek seeds water.
  8. Saunf or fennel water.
Nov 29, 2022

How do you melt stubborn belly fat? ›

  1. Eat plenty of soluble fiber. ...
  2. Avoid foods that contain trans fats. ...
  3. Moderate your alcohol intake. ...
  4. Eat a high protein diet. ...
  5. Reduce your stress levels. ...
  6. Don't eat a lot of sugary foods. ...
  7. Do aerobic exercise (cardio) ...
  8. Cut back on carbs — especially refined carbs.


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