Belly fat poses health risks, according to MayoClinic.com, especially if your belly circumference is more than 35 inches. When you carry too much fatty tissue around your midsection, your risk for heart disease, certain cancers, diabetes and hormonal problems increases with every additional inch. Even if you're happy with the rest of your body, you'll have to make changes to the entire thing to make changes to your pot belly. The idea that you can spot reduce is a myth, according to the American Council on Exercise.
Step 1
Look to your diet to determine how you got your pot belly in the first place. If it's because of too many beers, too much fast food or a killer sweet tooth, work on each problem. Also, make widespread changes to your whole diet. Start replacing meals high in calories and saturated fats with foods primarily made up of fruits, vegetables, whole grains and lean proteins, according to the American Heart Association.
Step 2
Increase your fluid intake and decrease your salt intake, recommends MayoClinic.com. Dehydration and too much sodium can cause you to retain water in your midsection, which contributes to your pot belly. Drink six to eight glasses of water per day and replace processed foods with fresh foods. Fresh foods, like fruits and vegetables, contain less salt but also contain additional water.
Step 3
Get moving. The American College of Sports Medicine, together with the American Heart Association, indicates that you need at least 30 minutes of exercise, five days per week. If you can't get in 30 minutes at one time, do three different 10-minute bursts each day. Choose activities you enjoy to minimize the boring factor often associated with exercise and to help you stick with it.
Step 4
Strength train to burn additional calories and to increase your strength and metabolism, but don't rely on muscle work alone to reduce your stomach, warns MayoClinic.com. It's a common misconception that sit-ups will flatten your stomach. These types of exercises strengthen your ab muscles, but they do little to move the fat on top of the muscle.
Step 5
Identify times in your life when you are most sedentary or most likely to make bad food choices and develop plans to combat those problems. For example, pack healthy snacks to avoid vending machine temptations. Choose restaurants with healthy food options. Watch your favorite shows while you are on the treadmill. Find lower-calorie versions of your favorite high-calorie foods.
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