Many overweight or obese people hold most of their fat in their bellies, which can be extremely frustrating and dangerous to your health. Many types of foods that are common in the everyday American diet contribute to weight gain and stomach bloating. Avoiding these foods and replacing them with healthier alternatives can help you lose weight and get the flat stomach you desire. Discuss your diet with your doctor, who can give advice specific to your situation.
Simple Carbohydrates
Simple, or refined, carbohydrates are often foods made with white flour, such as processed or pre-made foods. Crackers, taco shells, rolls, white rice, white bread and cereals are common culprits, as are potato chips. These foods often lead to overeating because they do not contain protein, fiber or other ingredients that keep you full throughout the day. Avoid foods made with white flour and replace them with whole grains and whole-wheat products.
Fast Food
Fast food typically contains a bad combination of saturated fat, empty calories and excessive amounts of sodium. Cheeseburgers, French fries and pizza are staples of the modern American diet, but they are a serious hazard to those trying to maintain a healthy weight and keep belly fat at bay. They do not provide much nutritional value and pack on excess weight. These foods can also lead to bloating, which can make your stomach appear fuller and more round.
Dessert
Many people enjoy eating sweet foods such as cakes, candies, cookies, pastries after a meal. However, these kinds of treats are loaded with excess calories and white sugar, a leading contributor to weight gain and belly fat. Sugar causes a sharp spike in insulin levels, which prompts the body to store fat. If you want a flat stomach, avoid white sugar at dessert and instead eat fruit or a small piece of antioxidant-rich dark chocolate.
Soda
Soda, both regular and diet, contains carbonation, which can lead to excessive intake of air. This extra air can often contribute to gas and bloating. Regular soda also contains high-fructose corn syrup, a sweetener believed to contribute to weight gain; a certain culprit in weight gain are the empty calories such beverages pack. Diet soda, meanwhile, contains artificial sweeteners, such as sorbitol, which are known to cause gas and bloating, too.
References
- Harvard Medical School: Abdominal Fat and What To Do About It
- MedlinePlus; Chips, Fries, Soda Most to Blame for Long-Term Weight Gain; June 22, 2011
- WomenFitness.net: Stomach Bloating
- MayoClinic.com; Insulin and Weight Gain: Keep the Pounds Off; Oct. 2, 2009
- MSNBC; Top 10 Belly-Bloating Foods to Avoid; April 27, 2009
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