If it seems like your bulging belly will never subside no matter what you do, don't give up yet. Although many factors, including genetics, hormones, age, previous pregnancies and stress level can present tough obstacles, you can beat the bulge and keep it at bay. A combination of diet, exercise and small lifestyle changes will help you succeed.
Exercise Every Day
You probably already know you need to exercise to keep slim, but some sources would have you believe that three days a week on the treadmill is enough. It's not. Make daily exercise -- running, biking, swimming, aerobics, power yoga or dancing -- a part of your every day schedule and you will see the weight around your midsection come off. Remember, even if it's only 20 minutes, it's better than nothing.
Weight Train
Adding weight training into your workout program will give you a boost that cardio alone can't. That's because the more lean muscle you have the higher your metabolic rate is. People with more lean muscle mass, burn more calories while at rest than people with higher body fat percentages. So, hit the gym at least two days a week for a higher metabolism.
Tone Your Tummy
While it's true that you can't target your tummy when it comes to weight loss, you can tone it so that it is strong and flat. Especially if you have had a baby or any type of abdominal surgery, your muscles may be stretched or separated, which can make them look distended. Focus on exercises that strengthen the transverse abdominis -- the deepest muscle of the abdomen -- by doing leg lifts, reverse crunches and knee hangs.
Cut Out Refined and Processed Foods
Prepackaged processed foods and refined flours are high in sugar and artificial ingredients that cause weight gain. Choose whole foods such as fruits, vegetables, whole grains and legumes instead of white breads, pasta and rice.
Reduce Your Sodium Intake
Too much sodium in your diet can lead to bloating, especially around the midsection. You have likely conditioned your taste buds to desire way more salt than you really need. Try cutting back a small amount each week until you have retrained your palate to go without so much sodium.
Stay Hydrated
Drinking enough water will help avoid some of the bloating caused by a increased intake of fiber in fruits, vegetables and whole grains. Aim to drink at least 64 oz. of fresh, pure water a day.
Get Plenty of Rest
Sleep deficiency can cause you to become run down and make poor food choices that will lead to weight gain. Additionally, your body needs seven to eight hours of sleep a night for all of your organs to function properly, such as your circulatory and lymph system, both of which help to control weight gain.
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