By:   Nicolette M. Pace, MS, RD, CDE, CDN, CFCS

There are special occasions in all our lives when it's important to look our absolute best – a high school reunion, your best friend's wedding, an anniversary. As the date approaches, it's normal to freak and decide you need to drop a few pounds. While a starvation diet and hours on a treadmill can work, that strategy can also leave you so tired and listless that you may not have the energy to make it through the big night.

On the other hand, the right slim-down program can not only lead to a more svelte midsection – it can also increase your energy, focus, attitude, and it can help to correct bad habits that led to your weight gain in the first place.

Even if you have your daily calorie intake under control, tummy bulge or bloating can be a nightmare when it comes to fitting into your favorite dress or skinny jeans. Bloating can be caused by any number of factors: digestive sluggishness; eating too much of certain foods and not enough of others; devouring overly large meals; poor fluid or electrolyte balance.

Consider these tips:

Look to Fiber for Digestive Fitness
Getting the right amount of fiber in your diet is the key to staying regular, which will reduce bloating and make you feel better. There are basically two types of fiber: One will stimulate your digestive system to move, and the other is gel-like and attracts water. Both are great and provide your body with natural, healthy cleansing. You will find that most foods are a combination of fibers. Adding a cereal to your daily menu that has at least 5 grams of fiber in it is a great way to get started. But be careful not to overdo fiber, especially if your system is not used to it. In excess (60g or so daily), fiber has been shown to block some nutrient absorption.

Introduce Probiotics: Feed them with Prebiotics
Yogurt and other fermented dairy products contain friendly bacteria (probiotics) to help with our system's equilibrium. They also help improve nutrient absorption and boost the immune system. Prebiotics are the foods that bacteria thrive on. Fruits are generally their favorite meal and help to support a healthy colony. Strawberries and creamy yogurt anyone?

What About Fat? What About Sugar?
Both can contribute to mid-section bulging. Outside of the usual churning and mixing that occurs in the stomach, fats are not really digested there, so they contribute to bloated feelings and distend the stomach. A high fat meal will lead to stomach swelling and reflux, both of which increases discomfort. Reflux can also be dangerous your health if stomach contents leak into your throat. High sugar diets have been also shown in research to lead to greater mid-section fat than calories from other foods.