The pot belly, also known as pooch, paunch, beer belly and spare tire, refers to an accumulation of excess stomach fat. In your quest to rid yourself of the pot belly, you need to make some changes to the way you currently eat and live your life. Exercise needs to play a starring role, and you need to be vigilant every time you sit down to eat. Although this may seem like a daunting task, you can make it happen by being patient, yet disciplined.
Step 1
Consume foods that are low in sodium, fat and sugar. Avoid all the empty-calorie concoctions like processed cereals, deep fried onion rings, potato chips, sausages, white bread, candy bars, cookies and cupcakes. Have your diet consist only of nutrient-dense foods like fruits, vegetables, seeds, nuts, lean meats, whole grains and beans.
Step 2
Eat small, frequent meals all day long to help boost your metabolism. Prepare meals that contain a portion of protein and complex carbs. Salmon with steamed asparagus and quinoa is an evening meal example. Have your first meal as soon as you wake up, and eat every two to three hours thereafter.
Step 3
Drink water instead of calorie-filled beverages. Calories can cause wight gain even if they are in the form of liquid. Give up sodas, lattes, sweet teas, fruit punch, slushies and alcohol to help reduce your pot belly. Aim for eight to 10 cups of water daily and drink it with your meals to fill up your belly.
Step 4
Perform cardiovascular exercise to burn calories and promote weight loss in your belly. Do anything that will get your heart rate up and cause you to sweat. Running, elliptical training, stair climbing, rowing and jumping rope are examples. Work out for 45 minutes, at a moderate to high intensity, three times a week on alternating days.
Step 5
Lift weights to build muscle which can increase your resting metabolic rate. Do exercises that target all of your major muscle groups, like chest presses, lateral raises, bent-over rows, triceps extensions, biceps curls and lunges. Perform 10 to 12 reps, three to four sets and work out three days a week on the alternating days of your cardio.
Step 6
Execute a series of ab exercises that work the lower, oblique and upper regions of your stomach. Hanging knee raises, leg lifts, bicycle kicks, V-ups and medicine ball crunches are examples. Do 15 to 20 reps, three to four sets and work your abs right after your cardio sessions.
Things You'll Need
- Free weights
- Medicine ball
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