You've probably heard the saying "abs are made in the kitchen." Whether your goal is to get a six pack or not, the same goes for a flat stomach. According to experts, what you eat and drink has a huge impact on the shape of your stomach. According to Holly Clamer, MS, RDN, a member of the My Crohn's and Colitis team, your diet plays an important role in your metabolism, fat storage, and fat breakdown. Therefore, it is important to lose weight and flatten your belly.
It is also important to remember that other factors such as heredity, stress and hormone levels can play a role. "I encourage people to not settle for a flat stomach and think about a healthy lifestyle that includes regular activity and healthy eating," says Liz Weinadi of The Ohio State University Wexner Medical Center. "Abdominal weight gain is common in postmenopausal women, and some people are genetically predisposed to having more belly fat." With that in mind, here are some eating habits to avoid in order to get or keep a flat stomach.
- Experts tell you 5 eating habits to avoid if you want to have a flat stomach.
1. Eating too fast.
It's all too easy to skip meals when you're hungry, but experts say taking breaks is good for your stomach. Skipping meals not only makes you more prone to overeating, but can also contribute to bloating by swallowing large amounts of air. "You should spend about 20 minutes on the table," says Bowerman. "This gives your brain time to tell you you're full."
2. Not Drinking Water.
Many people think that drinking a lot of water makes them bloated, but in fact, water helps your body absorb food faster. Vainandi says water "helps fiber flow and helps prevent constipation." Also, substituting soda, juice or other sugary drinks for water can reduce your calorie intake and get you closer to your goal of a flat stomach.
According to the US National Academies of Sciences, Engineering and Medicine, men should drink about 15.5 cups (3.7 liters) and women should drink about 11.5 cups (2.7 liters) per day.
3. Excessive consumption of artificial sweeteners:
You might think sugar-free soda, ice cream, yogurt, and candy are good choices, but many of these "diet" foods contain artificial sweeteners meant to get rid of belly fat. It doesn't break down in the digestive tract and can cause bloating in some people, says Susan Bowerman, senior director of global nutrition education and training for Herbalife Nutrition.
In particular, Bowerman recommends cutting back on sugar alcohols like xylitol and sorbitol. If you want to avoid real sugar, stick with GI-friendly options like stevia and monk fruit extract (which can also affect belly fat).
4. Eat too many carbohydrates:
You don't have to cut all carbs from your diet to get a flat stomach. As mentioned above, high-fiber foods help keep you full and keep your digestive system healthy. However, Vainandi points out that cutting carbs can be beneficial for some people. For example, instead of cutting them out of your diet entirely, consider eating them only for breakfast and lunch, watch your portions, and favor vegetables, fruits, and lean proteins.
Some studies show that a low-carb diet can help you lose belly fat more easily, Vainandi adds. However, following a low-carb diet and eating too much saturated fat can raise dangerous LDL cholesterol levels, which can damage your heart.
5. Skiping breakfast:
Many people skip breakfast because they don't have enough time or they're not hungry, but Melissa Joy Dobbins, MS, RDN, host of the Sound Bites podcast, says it's important to start the day with something nutritious and satisfying. Eat a diet rich in whole grains, fruits or vegetables, and lean protein.
Oatmeal is one of Dobbins' favorite flat breakfasts because it's a great source of soluble fiber, which slows digestion and helps you feel fuller during and after a meal. It has been experimentally proven that oats can give you a feeling of satiety between meals.
If you're often late for work, Dobbins suggests eating breakfast the night before. She also says to try to include two or three different food groups at each meal. Some examples include poached eggs with avocado and whole wheat rolls, smoothies with almond butter, bananas and spinach, and Greek yogurt with seeds and berries. Or try one of these 51 Healthy Overnight Oat Recipes!:
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