Weight gain is dangerous for your health, putting you at risk of heart disease, type 2 diabetes, cancer and high blood pressure. It can also be troubling to look down at your feet and instead of seeing your toes you see a protruding belly. To flatten your pot belly you need to focus on losing body fat and reaching a healthier weight. This can be achieved with a variety of cardio exercise, strength-training and improved nutrition.
High Intensity Interval Training
High intensity interval training, or HIIT, is a form of cardio exercise that helps you burn calories while also increasing your metabolism for hours after your workout. HIIT takes 15 to 25 minutes to complete and should be used every other day because you work at your hardest intensity instead of at a moderate pace like standard cardio exercise. According to the American Council on Exercise, higher-intensity exercise helps you burn the most calories and the most body fat. To complete HIIT, choose a cardio exercise that you can perform at a slow pace and a fast pace, such as cycling or running. Alternate 30 to 90 seconds intervals of a slow pace with a fast pace.
Cardio Exercise
On the days you aren't performing HIIT, you need to engage your body in cardio exercise to continue burning calories. Alternate the type of exercise you perform and gradually increase your intensity to optimize your workout. If you perform the same exercise at the same intensity, you will hit a weight loss plateau. Try to complete 30 to 45 minutes per session. If you are new to fitness, start with as much time as you can complete and gradually build on your sessions.
Strength Training
Although your belly is the problem area, it is important to train your entire body with strength training. Strength training builds muscle tissue and helps to improve your overall body composition. Muscle tissues burn more calories than body fat, so the more muscle tissue you have the easier it will be to flatten your pot belly. Complete at least two days of 30 minutes of strength training per week. Include your legs, arms, chest, shoulders, back and stomach. Choose exercises and weights that challenge your muscles with eight to 10 repetitions.
Nutrition
Weight control depends on the number of calories you take in compared to the number of calories you burn you each day. To flatten your pot belly you will need to cut back your calories, fat and sugar intake. Analyze your current diet to determine whether it is full of antioxidant, vitamin and mineral-rich foods or if you are consuming processed, high-fat and added sugar products. Eat four to six smaller meals through the day that are made up of vegetables, fruit, low-fat protein, low-fat dairy and whole-grain breads.
