Having a potbelly is more than just an an image problem; it can actually increase your risk for very serious health problems. According to MayoClinic.com, having a large amount of belly fat can increase your risk of stroke, heart disease, high blood pressure, insulin resistance, Type 2 diabetes, sleep apnea, metabolic syndrome and certain types of cancer. To get rid of your pot belly, you will need to focus on reducing overall body fat with increased activity and improved nutrition.
Step 1
Reduce your daily calorie intake. Reduce your portion sizes by 10 to 15 percent during each meal and snack. Eat half of what you are served at restaurants and take the other half home for another meal. Eat more slowly and discontinue eating when you stop feeling hungry.
Step 2
Eat a health-conscious diet that promotes weight loss. MayoClinic.com recommends eating more plant-based foods such as vegetables, fruits and whole grains. The more natural or organic the food is, the better it is for your body. These foods are free of added sugar and are naturally low in calories.
Step 3
Eat less fat in your diet. Choose low-fat and fat-free dairy products when possible. Choose lean protein, which can be found in fish, nuts, beans, skinless poultry and turkey.
Step 4
Limit your alcohol intake. Although alcoholic beverages might not have a lot of fat or calories, they contain added sugar and carbohydrates. Both of these elements contribute to weight gain and a potbelly.
Step 5
Increase your physical activity. According to the Department of Health and Human Services, you should participate in at least 150 minutes of moderate aerobic exercise each week. At a moderate pace you should sweat but still be able to maintain your pace and hold a conversation.
Step 6
Include weekly strength-training sessions into your workouts. Instead of focusing on just your stomach, perform exercises for your entire body to build muscle and help your body burn fat at a faster rate. Perform at least two weekly sessions that include eight to 10 exercises.
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