If there were a master food to chisel away at that extra padding around your midsection, we’d tell you about it. Unfortunately, weight loss—and changing your body, for that matter—isn’t that simple.

What we can tell you: Foods rich in protein and healthy fats keep you fuller longer and keep you from reaching for the sugary processed carbs that lead to trouble areas, says Molly Kimball, R.D., a sports dietitian at Ochsner’s Elmwood Fitness Center in New Orleans, LA.

To keep your weight in check, aim for a palm-size amount of protein at breakfast, lunch, and dinner (for most guys, that’s about 6-8oz), suggests Kimball. Then incorporate these belly-blasting eats to your diet, stat.