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![banish-processed-foods-pantry](https://www.020fl.com/Article/UploadFiles/201608/2016081617395584.jpg?itok=KfmctWlI)
Keep it simple
Banish over-processed foods with mile-long ingredient lists from your pantry and fridge, and choose what’s whole, fresh, and natural instead.
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![eat-around-the-clock](https://www.020fl.com/Article/UploadFiles/201608/2016081617395741.jpg?itok=4aU6uzLh)
Munch around the clock
To rev your metabolism 24-7, eat a meal or snack every three hours or so. (Aim for 300 calories at breakfast, 400 to 450 at lunch, 450 to 500 at dinner, and then two 100- to 200-calorie snacks.)
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![resistant-starch-metabolism](https://www.020fl.com/Article/UploadFiles/201608/2016081617395832.jpg?itok=7_593EjM)
Eat carbs
Resistant Starch (found in carbs like beans, oatmeal, lentils, and multigrain bread) has been shown to boost metabolism and curb cravings. The goal: to eat four to six servings daily.
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![perfect-plate-portions](https://www.020fl.com/Article/UploadFiles/201608/2016081617395945.jpg?itok=xjLkz6hB)
Perfect your portions
Think of your plate as a pie chart, and divide it this way: 1/4 carbs high in Resistant Starch, 1/4 lean protein, and 1/2 veggies and/or fruit.
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![avocado-fight-belly-fat](https://www.020fl.com/Article/UploadFiles/201608/2016081617400078.jpg?itok=7XhDVDZj)
Eat healthy fats
Monounsaturated fats (MUFAs)found in foods like olive oil and avocadohave been shown to fight belly flab and reduce inflammation. Aim for two to three servings per day.
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![fill-up-fruits-fiber](https://www.020fl.com/Article/UploadFiles/201608/2016081617400194.jpg?itok=r3_qyBTc)
Fiber up
High-fiber foods (fruits, veggies, whole grains) fill you up fast, decrease overall calorie intake, and improve digestion. Have 25 to 35 grams per day.
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![protein-eggs-burn-calories](https://www.020fl.com/Article/UploadFiles/201608/2016081617400210.jpg?itok=YVYNbbIv)
Grab some protein
Include a serving of lean protein (fish, eggs, and chicken are all great sources) at every meal to boost calorie-burning, keep you satisfied, and help build lean-muscle mass (so you’ll torch more calories without even trying).
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![log-eating-stay-motivated](https://www.020fl.com/Article/UploadFiles/201608/2016081617400281.jpg?itok=nAKbY4sf)
Write on!
Studies show that keeping a log of everything you eat can help you stay motivated, put you more in tune with your body’s needsand thus help you drop more pounds.
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![get-supportive-friends](https://www.020fl.com/Article/UploadFiles/201608/2016081617400302.jpg?itok=WgQHXh1p)
Use the buddy system
Ask friends and family to support your efforts and help you stay on track.
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![drink-water-fight-hunger](https://www.020fl.com/Article/UploadFiles/201608/2016081617400429.jpg?itok=Itcdi1X8)
Stay hydrated
Your body can accidentally interpret thirst as hunger, so set it straight by chugging H2O throughout the day. Aim for about 8 cups daily, and make it interesting by sipping flavored seltzer or adding slices of fresh fruit.
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