Want a flat tummy without hitting the gym? Here’s how to do it

A flat tummy does not have to equal a six pack, ladies. Even if you've been neglecting the gym of late, there are certain diet and routine changes you can make to reduce bloating and make you feel lighter all over.

Diet has just as much to do with our body's shape as exercise does. So if you're eyeing up that crop top and skirt combo for your next night out, give these simple tips a go and banish the bloat for good.

1. Avoid salty foods
Eating too many salty foods leads to an excess of water weight and bloating in the body. Even if you're not lacing every meal with salt, it's important to check ingredients lists on packaged foods, sauces and ready meals to make sure they're not overloaded with sodium.

2. Skip tea and coffee on an empty stomach…
…Or completely, if possible. Alcohol, coffee, tea and certain fruit juices are all "high acid" drinks which can cause irritation and bloating, especially if you're drinking them on an empty stomach. So be sure to fill up on breakfast before downing that morning Americano.

3. Watch your fruit and veg intake
Yes, a diet packed with fresh produce is essential if you're on a health kick, but did you know that certain foods are more likely to cause bloating than others? Broccoli, onions, peppers, citrus fruits, beans, peas, lentils and cauliflower are all gas-creators, so avoid them before a big night out.

4. Chew your food properly
Us Irish have a tendency to inhale our food as if the plate is about to be stolen away from us. Eating more mindfully and slowly not only means you'll be more in control of your food intake, but it also aids our digestive system. If you're not chewing your food properly, your body has to work harder to break it down, which can cause gastric irritation.

5. Keep processed carbs to a minimum
Unless you're training hard at the gym or running long distances, your body doesn't need large amounts of carbs for energy. Sugar from carbohydrates is stored as glycogen, and each 1g of glycogen is stored with a further 3g of water. The result? Bloating… and weight gain.