You’ve probably heard the saying “Abs are made in the kitchen.” Even if you don’t want a six-pack, the saying about having a flat stomach is still true. Specialists say that what you eat and drink can make a big difference in how your stomach looks.
My Crohn’s and Colitis Team member Holly Klamer, MS, RDN, thinks that nutrition is important for metabolism, fat storage, and fat breakdown. So, if you want to lose weight and try to get a flat tummy, it’s essential.
It’s also important to remember that other things may be at play, such as hormone levels, stress, and genetics.
I would caution people not to get caught up in having a flat stomach as much as thinking about a healthy lifestyle that encompasses regular exercise and a balanced eating pattern, says Liz Weinandy, RD at The Ohio State University Wexner Medical Center. Women who have gone through menopause are more likely to gain weight around their middles, and some people have genes that make them more likely to do this.
In light of this, here are a few eating habits you should never engage in if you want to achieve or maintain a flat stomach. Then, from our list of suggested foods, check out The 5 Healthiest Foods to Eat Right Now.
1. Too much use of sugar substitutes.
While it may seem preferable to choose sugar-free sodas, ice creams, yogurts, and treats, the truth is that many of these “diet” foods really include artificial sweeteners that could work against your efforts to lose belly fat.
Susan Bowerman, MS, RD, who works for Herbalife Nutrition as the senior director of Worldwide Nutrition Education and Training, says that they don’t break down in the digestive tract and may cause bloating in some people.
Bowerman advises limiting your use of sugar alcohols, such as xylitol and sorbitol, in particular. If you want to stay away from real sugar, use stevia and monk fruit extract instead (which can also contribute to belly fat).
2. Not drinking enough water.
People often think that drinking a lot of water makes them bloated, but the truth is that it helps them digest their food faster.
Weinandy says that water “helps that fiber move along and can help you avoid constipation.”
Also, if you drink water instead of soda, juice, or other sugary drinks, you’ll cut down on calories and get closer to your goal of a flat stomach.
The U.S. National Academies of Sciences, Engineering, and Medicine say that men should drink about 15.5 cups (3.7 liters) per day, while women should drink about 11.5 cups (2.7 liters).
3. Eating too many carbohydrates
You don’t have to cut out all carbohydrates from your diet to get a flat stomach. As was already said, meals high in fiber can make you feel full and help your digestive system work well. Weinandy does say that some people might do better if they ate less carbs. Instead of cutting them out of your diet completely, for example, you could just eat them for breakfast and lunch, watching how much you eat and putting vegetables, fruits, and lean protein first.
Some research shows that a diet with fewer carbs makes it easier to lose some belly fat, Weinandy says. But a low-carb diet with a lot of saturated fat can hurt your heart by making your LDL cholesterol levels rise to dangerous levels.
Not including breakfast.
People often skip breakfast because they don’t have time or aren’t hungry. But Melissa Joy Dobbins, MS, RDN, host of the Sound Bites podcast, says you should start your day with a nutrient-dense, filling meal that includes a variety of whole grains, fruits or vegetables, and lean protein.
Oatmeal is one of Dobbins’ top suggestions for a flat-belly breakfast. It has a lot of soluble fiber, which slows digestion and makes people feel full before and after meals. In fact, research has shown that oats may help you feel full between meals.
Dobbins says that if you are always late for work, you should make breakfast the night before. She also said that you should try to eat two to three different kinds of food at each meal. Smoothies made with almond butter, banana, and spinach are one example. So are hard-boiled eggs with avocado and whole-wheat wraps. Or try one of these 51 healthy recipes for overnight oats.
