Fitness trainer shares 7 worst foods to avoid for a flat stomach: Seed oils, liquid calories, and more

According to Alex, consuming empty calories, or munching throughout the day, derails the efforts to get a toned tummy.

Losing weight and staying in shape is a comprehensive process where exercise and diet go hand in hand. To attain and maintain a flat stomach, some sacrifices in eating habits may be needed.

Consistency is key, and keeping weekends as cheat days can undo the effects of dieting through the weekdays, shares Alex. (Unsplash)

Taking to Instagram on January 12, Alex, a NASM-certified personal trainer, listed out seven food categories that we should ideally avoid to make our resolution of a flat stomach come true in 2026.

1. Seed oils

They’re easy to overeat, and a lot of people notice less bloat when they cut them out. Foods that contain them include:

• Fried foods
• Cheap takeout
• Packaged snacks

2. Added sugar

Foods with added sugar drive cravings, add calories fast, and do not keep us full for long. Examples are:

• Sodas and juices
• Desserts
• Sweetened coffee drinks

3. Excess carbs you didn’t earn

While carbohydrates are not always bad, consuming large volumes on low-activity days can keep fat at the waist. Such meals include:

• Big pasta meals on rest days
• Bread with every meal
• Late-night carb binges

4. Liquid calories

These are essentially empty calories that make us feel hungry right afterwards. They include:

• Alcohol
• Sweetened iced coffee
• Sports drinks

5. ‘Healthy’ snacks all day

Even if the food we eat is healthy, constantly munching lowers the chances of hitting a calorie deficit, which is essential for weight loss. Healthy snacks may include:

• Granola bars
• Trail mix
• Protein snacks between meals

6. Ultra-salty meals at night

Eating meals with high salt content at night ensures water retention by the body, and makes the stomach puffier in the following morning. Such foods include:

• Pizza
• Chips
• Heavy sauces

7. Weekend free-for-alls

Letting go of all inhibitions over the weekend can undo all the benefits received by following a strict diet through the week. Such approaches may include:

• “I’ll restart Monday” eating
• No tracking or structure
• Eating out for every meal

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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