1. Stop drinking soda or soft drinks: Whatever you call it depending on where you’re from. Stop drinking it. It’s not good for you, and it makes you bloated and stretches out your stomach and adds fat to your tummy.
2. Avoid Constipation: Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. To avoid this, eat a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week. If you’re eating a low-fiber diet, gradually bump up the fiber level, making sure you also drink plenty of fluids for better tolerance.
3. Avoid Salty Foods & Foods High in Sodium: Sodium makes you retain water, puffing up your belly. Most of us eat more than twice as much sodium as we should—topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC.
Stop salting your food at the table, and check for sodium on the labels of packaged foods, which provide about three-quarters of the daily intake for most women.
4. Stop drinking so much alcohol: This is probably one of the main reasons why so many people who are still young, are struggling with keeping their stomachs flat. And that’s why we see so many young women who are still in their early 20’s with really large stomachs. We don’t completely digest these low-cal sweeteners. Bacteria in the large intestine ferment them, causing gas and even diarrhea.
5. Stop eating large meals, Eat Smaller Meals More Often: Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals. Eating more frequently can also help control blood sugar and manage hunger. So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs.