If you’ve been craving some flatter stomach and you’re having trouble reaching your goals, there are two possible culprits that could be getting in the way: poor diet and bloating.
“We know that excess calories from overly large portions of sugary foods and drinks can lead to increased abdominal fatmaking it difficult to achieve a flatter stomach,” says Amber Pankonin, MS, RDregistered dietitian and owner of the Stirlist. “Stomach bloating or bloating can be caused by underlying digestive issues, food intolerances, or not eating enough of a particular nutrient.”
Bonnie Taub-Dix, R.D.registered dietitian and website creator better than dieting She adds that “constipation can also make you feel bloated and may cause you to mistake bloating for stomach fat.”
Whether you’re trying to lose weight around your midsection, or just feel like you can’t achieve a flat stomach due to inflate, These six eating habits may be keeping you from reaching your goals, according to dieticians. Read on and for more tips on healthy eating, check out 57 Healthy Weight Loss Dinner Recipes for Super Busy Weeknights.
If you not eating enough fiber every day, it could cause stomach inflammation. “A lack of fiber in the diet can lead to constipation or other digestive problems,” says Pankonin. “Fiber can improve intestinal motility, making it easier to go to the bathroom and therefore reducing bloating.”
If you’re not sure if you’re eating enough fiber each day, Mayo Clinic suggests that women should aim to eat 21-25 grams of fiber a day, and men should aim for 30-38 grams.
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If you’re skimping on protein, it could cause bloating and be detrimental to achieving a flatter stomach.
“Protein helps maintain fluid balance in the bodysays Pankonin. “If you’re consuming too many simple carbohydrates and not enough protein, this could cause water retention and bloating.”
the Mayo Clinic notes that the recommended dietary intake to prevent protein deficiency for the average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds or 75 kilograms should consume 60 grams of protein per day.
However, this can change based on your age and activity level. As you age, your body requires more protein to prevent muscle loss, which according to the Mayo Clinic begins between the ages of 40 and 50. If that’s you, your protein needs increase to about 1 to 1.2 grams per kilogram.
They also note that if you exercise regularly, you need between 1.1 and 1.5 grams per kilogram. For people who do higher-impact exercises, such as lifting weights, running, or bicycling, they may need 1.2 to 1.7 grams per kilogram.
While you can use a piece of gum to stave off food cravings or avoid over-snacking, you could also be increasing stomach bloating.
“The air is swallowed when chewing gumwhich can lead to bloating and discomfort,” explains Taub-Dix. “Sugar-free gum is often made with sugar alcohols that can actually cause bloating, gastrointestinal discomfort, flatulence and, in some cases, diarrhea.”
Drinking through a straw can cause serious swelling. So if you want a flat stomach, consider ditching the straw the next time you have a drink.
“Every time you suck on your drink through a straw, like blowing air up into a balloon, you’re pumping air into your gut,” says Taub-Dix. “This process gets even worse when you drink carbonated beverages. You’d better bring the glass or bottle to your lips and drink slowly.”
Unfortunately, your seltzer or soda habit can also leave you feeling very bloated.
“Carbonated drinksdiet or otherwise, it literally adds bubbles to your gut, which can make you feel like your abdominal area is expanding,” says Taub-Dix. “Although certain carbonated beverages might be healthy, like sparkling water, if you’re sensitive and regularly feel bloated, maybe still, still water is best for you.
drink too much alcohol it can contribute to excess belly fat, which could prevent you from getting the flat stomach you really want.
“Excessive alcohol intake is associated with weight gain Y a bigger waist because alcohol contains empty calories,” Pankonin says. “It’s also important to consider foods that are often paired with alcohol, such as fried or salty foods, which can often lead to bloating.”
A to study He also noted that alcohol may contribute to overeating by stimulating nerve cells in the brain associated with increased appetite.
