Replacing refined grains with whole grains and eating plenty of protein have been linked by multiple studies with less fat in the abdominal area. These simple tips are a good starting but there’s more you could be doing in order to improve your waistline.

Check out a few natural foods for a smaller waist, that can make a real difference in your abdominal area both with increasing the rate of fat burning and with fighting bloating and getting rid of water weight.

Hot Peppers

Spicy foods are the most simple way of increasing your metabolism and that means more fat burning. You can make them part of your meals or eat them 30 minutes before a meal in order to benefit from their appetite curbing properties. Hot peppers are at the top of the list, but spicy mustard and other condiments make a big difference too.

Chia Seeds

One of the best foods for a smaller waist, chia seeds are a great way to lose fat, but they’re particularly effective for your midsection. They’re a great source of protein and can also promote satiety. With twice as much fiber than bran flakes and 8 times more omega-3s than Atlantic farmed salmon, chia seeds are also packed with calcium, one of the minerals that you need plenty of when you want to lose weight.

More: 10 Lazy Ways to Stay Thin

Canola Oil

Probably the healthiest cooking oil, canola has a high content of omega-3 fatty acids, and it helps lower insulin levels. That means a lot less fat storage in the belly area, so consider it one of the best waist trimming foods. Canola oil also has a very low saturated fats levels, making it a very healthy choice. Its high content of alpha-linolenic acid also makes it a great option to fight inflammation, which means less bloating.

Slimming Foods To Eat

Red Peppers

When it comes to vegetables, red peppers are definitely one of the best foods for a smaller waist. They have a high content of lycopene and beta carotene. Both these antioxidants have been linked to less abdominal fat and smaller waists. Another benefit of red peppers is vitamin C, so when you have to pick a color at the supermarket, always go for red.

Kale

One of the best natural weight loss foods, kale has plenty of health benefits, but you should eat it regularly for it’s high content of vitamin K. The anti-inflammatory properties of kale make it the right choice to fight bloating and keep your waistline slim. Whether you eat it raw or cooked, kale also plenty of iron and potassium and only provides 33 calories for one cup of chopped leaves.

Yogurt

The probiotics in yogurt promote a healthy digestion and Greek yogurt seems to have the most powerful effect on weight loss. Don’t miss out on one of the most beneficial foods for a smaller waist, and replace sour cream completely with this healthy yogurt. High in protein, unflavored and unsweetened Greek yogurt is a great base for chia seeds.

See also: 10 Best Teas for Weight Loss

Lentils and Beans

Getting plenty of protein from plant sources means less belly fat. You don’t have to go vegetarian to get rid of deep abdominal fat, simply replace meat with beans and lentils a few times a week. They’re also rich in fiber, so they’ll improve your digestion, while also keeping your satisfied for longer.

Eggs

Protein is key for many foods for a smaller waist and eggs provide plenty of it, with much less fat than meat. Starting your day with a breakfast that includes eggs can also give you more energy and help keep hunger pangs away, so you don’t snack on any waistline increasing junk before noon.

Good Foods For Weight Loss

Watermelon

While you might think that the sugar in watermelon isn’t a good idea for your waist, the high water content more than makes up for it. If water weight is one of the obstacles in your quest for a slimmer waistline, watermelon is your friend as a natural diuretic that also provides vitamins and minerals to keep your metabolism going.

Berries

High in fiber and antioxidants, berries are also among the right foods for a smaller waist. Fresh or frozen is the best way to go, since most varieties of canned berries include extra sugar you don’t want. They’ll help you stay full for longer and are a great replacement for decadent desserts.