There’s no shortage of strategies for achieving the flatter stomach you’re after when you’ve hit 40. But many weight-loss plans can be completely overwhelming, which sets you up for failure rather than success.

Most diets just ask too much of you, too soon. They’re so challenging and restrictive, they’ll frustrate you into quitting before you see results. “If you can’t follow a diet long-term, then your results won’t last long-term,” says registered dietitian nutritionist Sandy Younan Brikho, MDA, RDN, owner of The Dish on Nutrition.

Brikho says one of the biggest mistakes dieters make is trying to make too many big lifestyle changes at the same time, which can be overwhelming especially when you are already so busy. “The biggest recommendation I can make is to focus on only one small change you want to make, master that by making it into a new habit, and then pick your next small change,” she says. “That’s the secret to getting long-term results that last.”

In other words, as you face the New Year, don’t bite off more than you can chew. Choose one of the following eating habits recommended by dietitians and make it stick before going back to the buffet. (And wash these tips down with Drinking Habits to Avoid for a Lean Belly After 40.)

Many weight-loss experts recommend eating five or six small meals and snacks daily. The idea is to keep your hunger at bay to avoid overeating. But jumping to six meals a day can be difficult if you currently eat just twice. “I recommend starting small, adding a snack and then gradually another meal,” says Brikho. “Success comes easier because you are making small changes over time. Eating more frequently throughout the day will increase your metabolism, which will help you lose weight and eventually get a flatter belly.”

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These starches are called “resistant” because they pass through your small intestine undigested. They are fermented by beneficial bacteria living in your gut. “The by-products from this fermentation process help improve the insulin response and decrease fat storage around the waist,” says registered dietitian and gut health expert Kara Landau, RD, founder of Uplift Food.

Some types of resistant starches include legumes and lentils, raw bananas and potatoes, seeds, nuts, and grains. “Consuming foods high in resistant starch on a daily basis will help you see results in a short period of time and is as simple as enjoying overnight oats in the morning, snacking on cashew nuts or adding legumes and lentils to salads or soups for a light evening meal,” says Landau.

Often what you add to your diet is more important than what you subtract when your goal is a flatter belly. Colorado-based nutritionist Janet Coleman, RD, a dietitian for The Consumer Mag, recommends adding these three low-calorie foods to your diet every day.

1. Cucumber is rich in water content and low in calories. “Use it as a substitute for bread or rice with your meals,” Coleman says.

2. Berries are high in antioxidants that help fight free radical damage while improving the health of cells. “Berries contain vitamins B6, C, and E, which provide anti-aging benefits, prevent heart disease and boost cognitive function,” she says.

3. Leafy Greens like spinach, kale, and lettuce contain plenty of fiber that helps get rid of excess water from the body thus reducing the bloating effect on our bodies, says Colman. A meta-analysis of studies published in the journal Nutrients showed that increased consumption of fruits like berries and vegetables, including green leafy ones, was associated with long-term weight loss.

At every meal, cover half of your plate with vegetables. This simple habit “will help increase your fullness, prevent overeating, encourage portion control, and help you get the nutrients you need,” says Brikho. Try it. “In doing so, you won’t be tempted to overeat high-calorie foods and you’ll lose weight.”

“As we age, body fat, especially in the belly area, tends to increase as our lean muscle mass and bone mineral density decreases,” says registered dietitian Mehak Naeem, RDN, a registered dietitian nutritionist for the Candida Diet. “The best eating habit to adopt in your 40s is eating more plant-based as they are a good source of micronutrients, proteins, and healthy fats,” Naeem says. “Try to consume fat from plant and marine sources, limiting animal sources.”

It’s a habit every dietitian endorses. The previous habit of eating lots of plants will help you hit the recommended daily intake of 25 to 30 grams, which few Americans reach, according to a recent analysis of dietary questionnaires from more than 14,600 U.S. adults. Data from the National Health and Nutrition Examination Survey between 2013 and 2018 showed that only 5% of men and 9% of women are meeting that daily requirement for dietary fiber.

“Consuming a high fiber diet can help you get a flat stomach in your 40’s and beyond because it keeps you feeling fuller for longer, so you don’t overeat,” says Landau. “It also supports gut health to reduce bloating and keep things moving along the digestive tract.” Read this for more Eating Habits for Good Gut Health.

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If you’re on the path to weight loss, chances are you have specific goals in mind. Maybe you are focusing on toning your arms, building more muscles in your legs, or getting a flatter stomach. Whatever your goals may be, there may be certain foods or drinks that are getting in your way.

That’s why we talked with registered dietitian Cassie Madsen, MS, RD about the drinks that can hinder your attempts at leaning out and losing weight. And according to Madsen, energy drinks are one of the worst drinks to have when you’re trying to get a flatter stomach.

Why energy drinks are so bad for a flat stomach

“Many people are under the impression that they are doing something good for themselves when they crack open an energy drink,” says Madsen, “however, many energy drinks are loaded with added sugar.”

Limiting your sugary beverages when you’re trying to lose weight is important, and according to an article published in Circulation, these types of drinks with added sugar are directly linked to having more belly fat.

Madsen uses Rockstar Energy Drinks as an example. “A 12 ounce can of the Rockstar Punched contains 61 grams of added sugar, which is more than most soda and will definitely get in the way of anyone’s weight loss goals.”

She also notes that on top of adding tons of unnecessary sugar to your diet, the carbonation in these energy drinks can cause “increased gas and bloating, which isn’t helpful if you are aiming for a flat stomach.”

A final thing to consider with choosing energy drinks is that if it is sweetened with high fructose corn syrup, “some people have poor tolerance to excess fructose in the diet which can lead to additional gut symptoms like gas, bloating and distention,” says Madsen.

Substitutes for energy drinks

While these drinks can give you the boost of energy you may be looking for in the moment, it’s better for your weight loss goals to choose another source of caffeine like black coffee or green tea for a flatter stomach.

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When it comes to revamping your eating habits, slimming down is only part of the puzzle for many people. When adopting a new way of eating, many people have another goal in mind: getting a flat stomach.

However, many people discover that not every diet that promotes weight loss is as effective as they might hope for whittling their midsections. If you want to trim down your middle without deprivation or crash diets, read on to discover which easy eating habits can help you flatten your stomach in no time, according to registered dietitians. And for more ways to uncover your abs, check out these 15 Underrated Weight Loss Tips That Actually Work.

While you likely already know that drinking an adequate amount of water is good for your health, experts say it’s essential if you’re trying to achieve a flatter stomach.

“Drink half your body weight in ounces of water every day,” suggests Samantha McKinney, RD, CPT, a registered dietitian and personal trainer at Life Time. “This not only hydrates, detoxifies, and boosts energy, but it also helps you naturally limit your intake of soda pop, sweetened coffee drinks, and other sugary beverages.”

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Increasing your protein intake does more than just keep you full for longer—it can also make it easier to get the flat stomach you’re hoping for by displacing less healthy foods in your diet.

“Consume one gram of protein per pound of ideal body weight throughout your day’s meals and snacks,” recommends McKinney. “Getting enough protein in naturally helps stabilize blood sugar and insulin, as well as helps kill cravings for processed foods since it’s so filling.”

READ MORE: This Is Exactly How Much Protein To Eat A Day For Weight Loss

You may think you’re eating enough veggies as it is, but McKinney says that, in order to get a flat stomach and uncover your abs, you may need to significantly ramp up your vegetable intake. McKinney recommends eating five to seven cups of non-starchy vegetables a day to help reset some

“This provides an array of vitamins, minerals, and phytonutrients. It also delivers hunger-busting fiber that helps balance your hormones and regulate your appetite,” McKinney explains.

RELATED: The #1 Best Vegetable To Eat, According to a Dietitian

While busy days at home or work may have you wolfing down your food, taking more time to savor your meals whenever possible may help you flatten your stomach.

“There are two primary causes of gas and bloating: swallowing air and carbohydrates,” explains Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements. “Eating too quickly can cause you to swallow more air than normal and lead to bloating.”

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