I know that dieting is pretty much out of the question during the hectic holiday season, but a new book entitled, “Flat Belly Cookbook For Dummies,” is chock full of helpful hints on how to at least make that spare tire around your waist a little less obvious.

“No one is claiming the holidays are a time to embark full force on a weight-loss plan, but neither do you want to show up in your cute party dress with a bloated belly,” says Erin Palinski-Wade, coauthor along with Tara Gidus and Kristina LaRue of ‘Flat Belly Cookbook For Dummies.’ “There is a balance between enjoying the season and overindulging—and it begins with a working knowledge of foods and drinks that are and aren’t waistline-friendly.”

According to the press release which announced the book’s debut, some foods and drinks can bloat your belly almost instantly by increasing gas in your digestive tract, causing your abdomen to look distended. This condition can be uncomfortable, but the good news is it’s only temporary.

“When you have an event coming up where you want your midsection to look as slim as possible, such as a holiday cocktail party, it’s usually best to avoid these foods for a few days beforehand,” says Gidus. “Keep reminding yourself how great you’re going to look in that little black dress—for most people, vanity combined with a short-term deadline is more powerful than textbooks full of information on how to achieve long-term health!”

In Flat Belly Cookbook For Dummies®, Palinski-Wade, Gidus, and LaRue (all of whom are recognized nutrition experts) share everything you need to know to shed fat and tone your midsection.

However, if you have time for only a crash course before facing off with an array of tempting holiday choices, read on to learn about six of the biggest belly bloaters and where they’re found:

Belly Bloater # 1: Sugar alcohols. Sugar alcohols are sugar substitutes that are only partially digested in your body. Because of this, they provide fewer calories per gram than regular sugar. They can also cause uncomfortable gastrointestinal side effects such as bloat, gas, and diarrhea, all of which can cause your belly to look and feel distended—and which can put a major cramp in your holiday style.

Belly Bloater # 2: High-sodium foods. Salt may not stand out as a belly bloater because it’s calorie free. But excess sodium causes your body to hold onto water weight, which leaves you feeling bloated and makes it hard to have a flat, toned midsection.

Belly Bloater # 3: Refined carbohydrates. Refined carbs are everywhere you look—they’re found in white rice, white pasta, sugary cereals, enriched-flour crackers, and much more. These grains have been processed and stripped of the outermost and innermost layers of grain, leaving all the carbohydrates and calories, but little of the protein, fiber, and nutrients. While this type of processing allows grains to be digested rapidly, they provide little in the way of fullness after eating. In addition, their rapid digestion leads to spikes in blood sugar and insulin levels, causing additional fat storage right where you want it least—your belly!

Belly Bloater # 4: Processed meats. Meats such as bacon, sausage, and hot dogs are high in sodium and saturated fats. Because sodium causes your body to retain excess water, this alone can bloat your belly. But combine that with a high intake of inflammation-promoting saturated fat, and you have a recipe for excess belly fat.

Belly Bloater # 5: Carbonated beverages. Carbonation is mostly just water, and it’s typically calorie free, so it seems innocent enough—especially when you’re not even consuming it in a soda!—but it can really bloat your belly.

Belly Bloater # 6: Soda. Although this popular beverage is a staple in most restaurants and homes (and at most holiday parties), it’s a big belly bloater. For one thing, soda contains gas-producing carbonation. Even more potent is its main ingredient, sugar, making it a rich source of empty calories that don’t provide any fullness. And finally, soda sparks a spike in blood sugar, which is followed by an insulin spike, leading to excessive belly fat storage.

“When it comes to staying healthy over the holidays, forewarned is forearmed,” concludes Gidus. “Before walking into a situation where you know there will be food, review your goals and strategies.”