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The situation: You're eating enough protein, but not the right kind.

What that has to do with belly fat: Lean protein curbs unnecessary noshing by helping you feel fuller and builds lean muscle that burns calories even when you're not exercising, says Marina Chaparro, MPH, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Most of us meet our daily protein requirements, but we're not always getting it from lean sources like fish, chicken, turkey, and vegetarian sources like beans and legumes. Instead, we're picking red meat and cheeses.

What to do about it: Focus on lean proteins and aim to eat about 1 gram of protein per day for every 2.2 pounds you weigh, says Chaparro. (A 145-pound woman would need roughly 66 grams.) Get plenty of soluble fiber too. For every daily 10-gram increase, people reduced their visceral fat by 3.7 percent over five years in a study in Obesity. That fat loss increased to 7.4 percent when they added in moderate activity. Some good soluble fiber sources: steel cut oatmeal, beans, cruciferous vegetables and fruit.