Several dietary strategies can help you firm and flatten your stomach. Some key habits are to limit gas-producing foods that contribute to bloating, eat a diet that encourages intestinal regularity and create a caloric deficit to shed excess body fat.
Banish Bloating
Step 1
Eliminate problem foods. Lactose, the sugar found naturally in milk products, causes gas and intestinal cramping in people who are lactose intolerant. If you think you might have lactose intolerance, try avoiding milk and dairy products for 3 days to see if the problem disappears. Other foods that may increase bloating and stomach distension include carbonated drinks and soda that release gas in the digestive system. Chewing gum also increases the likelihood of swallowing air, which can add to intestinal gas. Sorbitol and other sugar alcohols used to sweeten sugarless cough drops or gum can also be culprits. Lastly, cruciferous vegetables such as broccoli, cauliflower, and cabbage can increase belly bloating when they are digested by microbes in the intestine. Monitor your diet to identify any problem foods which increase gas or bloating for you, since everyone's digestive system is a little different.
Step 2
Reduce sodium intake. Sodium in foods may be naturally-occurring but the majority of sodium intake comes from salt, which may be added in processing or at the table. Consuming a lot of sodium makes the body retain water, which can distend the abdomen and create a feeling of puffiness. Remove the salt shaker from your table, cook with less salt and choose unprocessed foods more than items coming from packages, boxes and bags.
Step 3
Drink more water. Not only is water sodium-free and calorie-free, but staying well-hydrated helps remove excess sodium from the body. A high fluid intake also encourages intestinal regularity that aid in keeping your belly flat. If you experience occasional constipation, increase your intake of water and gradually add more fiber-rich food to your diet.
Healthy Diet
Step 1
Create a calorie deficit and consume fewer calories than you burn. Crash dieting is unsafe and rarely produces lasting results. Instead, aim to create a moderate deficit of 500 calories each day. This will result in fat losses of approximately 1 lb per week. You can achieve this deficit by increasing the amount of calories you burn by 250 calories a day and reducing the amount you eat by 250.
Step 2
Incorporate fresh fruits and vegetables into each meal and snack. These foods are naturally high in fiber, low in sodium, and can help fill you up. Sticking to a reduced calorie meal plan is easier when you choose ample produce which keeps you full between meals. Fruits and vegetables are less expensive and contain more nutrients than processed items such as fiber-enriched granola bars or beverage mixes.
Step 3
Include lean protein and healthy fats. Lean proteins include skinless poultry, low fat dairy foods, seafood, tofu and well-trimmed cuts of beef and pork. Higher protein diets aid fat loss by encouraging muscle mass retention. Protein also helps satisfy your appetite and is needed to maintain connective tissue and the immune system. Healthy fats are also critical to health, so don't skip them while planning a fat-loss diet. Healthy fats include olives and olive oil, nuts and nut butters, fatty fish and avocado.
Tips and Warnings
- Be sure to include resistance training and core strengthening exercises along with dietary strategies. Developing strong core muscles helps to reduce the appearance of loose skin and can improve posture, which immediately helps reduce the appearance of belly pooch.
- While occasional constipation or bloating is normal, check with your doctor if you experience symptoms frequently, if they occur suddenly or increase in severity.
Things You'll Need
- Water bottle
- High fiber cereal
- Whole grains
- Fresh fruit and vegetables
- Calcium-rich dairy foods
- Lean protein sources
- Healthy fats
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