There are plenty of reasons why your efforts to flatten your stomach may be falling flat -- starting with these mistakes in what, how, or when you eat.

I'll Work It Off
If you're eating and drinking more calories than you're burning off, you're heading in the wrong direction. And though you may be confident that you can make up for it in the gym, think twice.

Exercise is not enough. “There’s a mythology about the role of exercise in weight loss,” Brett White, MD, a family medicine physician at Oregon Health and Science University in Portland says. “Even if they get a bike or a treadmill, they still have to change their diet. Exercise is critical for cardiovascular health but realistically, to lose weight, it starts with what we put in our mouths.”

Eating Whenever
Not only do you have to watch what you eat, you have to pay attention to when you eat.

Eating on the run rather than according to your body’s natural rhythm may contribute to weight gain. By eating at odd hours, you may be throwing off the brain signals that tell you when you are hungry and when you are satisfied, and that just might lead to eating more than you should.

Man-Sized Meals
Controlling portion size is key to controlling the size of your gut. This is a lot easier to do if you stick to good timing practices, because you are less likely to overdo it if you don’t let yourself get too hungry to begin with. Your three meals should be no more than 700 calories each.

You also want to move away from processed foods. They may be quick to prepare, but they can contribute to weight gain because they are often higher in fat and sugar than are whole foods.

Stress-Related Eating
Stress, which may put you at risk of diseases such as heart disease and depression, can also contribute to weight gain. When you are feeling anxious, you are more likely to turn to sweet, fatty foods like candy and cookies.

Overlooking Liquid Calories
Before you reach for another soda or pour yourself a cup of juice, take a look at the nutrition label. An 8-ounce serving of each is 100 calories or more. The better option when thirst strikes is to down a glass of water. And if you drink milk, opt for the skim or low-fat varieties.

It’s even more important to go easy on alcohol. Aside from the obvious health reasons to avoid excess drinking, alcohol is not easy on your midsection.

This answer should not be considered medical advice...This answer should not be considered medical advice and should not take the place of a doctor’s visit. Please see the bottom of the page for more information or visit our Terms and Conditions.