Whether you're striving for a beach-ready body or simply want a better overall appearance, a flat stomach might be high on your list of priorities. Although losing weight through diet and exercise can help shrink a tummy bulge, changing your eating habits can reduce bloating and distention, leading to a flatter stomach.
Meal Size and Frequency
Eating small meals at frequent intervals can help you maintain a flat midsection. According to Johns Hopkins Medicine, large meals can result in a bloated stomach because of the large volume of food you consume. Eating four to six small meals instead of the standard breakfast, lunch and dinner can have a favorable impact on your waistline.
Water Intake
Becoming dehydrated from inadequate fluid intake can lead to bloating and water retention, making a potentially flat stomach appear larger, HealthGuidance says. Stay fully hydrated by drinking noncarbonated water throughout the day and consuming fresh, water-rich fruits and vegetables. Increase your water intake on hot days, after exercising or while engaging in other sweat-inducing activities.
Foods That Trigger Bloating
Certain foods can cause bloating in many people, according to the Mayo Clinic. Cauliflower, broccoli, baked beans, Brussels sprouts, cabbage, apples, peaches, lettuce, pears and hard candy can all trigger unflattering stomach distention, and carbonated beverages can also make your abdomen more bloated than usual. Some individuals also experience gas and stomach distention from ingredients in chewing gum. To achieve a flat stomach, try limiting these foods and drinks and replacing them with other healthful fruits, vegetables, whole grains and healthy fats.
Salt Intake
Consuming excess salt can cause your body to retain water, resulting in a puffier-appearing midsection. To help flatten your stomach, reduce your sodium intake by limiting your consumption of processed foods, using herbs and spices to cook instead of adding salt to foods, removing the salt shaker from your table and choosing reduced-sodium versions of canned goods and soups.
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