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How to Reduce Belly Bulge

by
author image Lau Hanly
Lau Hanly runs Fierce For Life, a nutrition and fitness company that helps young women start with healthy eating and smart training without overwhelming them. She has a certificate of nutrition, and provide individual coaching, standard fitness and nutrition programs, and group training.
How to Reduce Belly Bulge
Combining good exercise and nutrition habits is the best way to reduce belly bulge. Photo Credit Manuel Faba Ortega/iStock/Getty Images

Reducing belly bulge comes down to a combination of dietary and exercise strategies. Eating lots of junk food, drinking alcohol -- particularly beer -- and living a sedentary lifestyle inevitably leads to belly bulge. Even if you're active and try to be healthy, there are a number of key points you might be missing to reduce the fat around your abdomen. Keep in mind that spot reduction is a myth, and that making healthy lifestyle changes will reduce your overall body fat, not just your belly fat.

Step 1

Eat a healthy variety of foods, including a large selection of vegetables. Each meal should have a serve of protein, such as lean meats, eggs or fish; a small serving of carbohydrates such as whole grains, potato, fruits; and a small serving of fats, which could include nuts, dairy, coconut or olive oil. Additionally, each meal should include a liberal serving of fibrous vegetables, including broccoli, asparagus, celery, avocado, tomato, snow peas, spinach and beans. The fiber can help to reduce bloating in your belly and improve your digestion.

Step 2

Drink plenty of water. For most people, 2 to 3 liters a day will ensure that your body is functioning at an optimal level and not holding onto excessive levels of stress hormones. Stress hormones, such as cortisol, are released in response to physical, mental and emotional stress. This causes your body to store fat in the abdominal region, causing the "spare tire" effect. Keeping hydrated has the added benefit of improving your digestion, meaning that your body's nutritional needs are met more effectively. You will also feel fuller for longer after meals if you include a glass or two of water when you eat, reducing your chances of snacking on fattening foods.

Step 3

Exercise regularly. There's no getting around it -- if you want to lose fat, you've got to get moving. If you've been very sedentary for a long time, start with walking. Once you've done a couple of walks a week for around a month, look into joining a gym. Have a trainer show you around and teach you how to use the machines, and how to lift weights. Adding resistance training, such as weightlifting or bodyweight circuits, to your exercise routine will help you reduce your belly fat and tighten your core muscles for a flat abdomen. If a gym membership doesn't suit you, you can use bodyweight exercise routines, running, swimming, cycling or team sports to get in regular exercise.

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