If you have gained weight recently then chances are that the weight has settled around your waistline.
This excess belly fat can be annoying and not only can it be unsightly and make putting on your favourite clothes difficult but it can also have an impact on your health too.
Too much belly fat, in particular visceral fat (the fat that surrounds your organs) can increase your risk of developing heart disease, type 2 diabetes as well as certain types of cancer.
So if you wish to reduce your pot belly, read on to discover how.
#1: Cut back on your sugar intake
If your current diet contains a lot of sugar then you should consider cutting back on it, especially if belly fat is a concern of yours.
Consuming too much sugar will cause your liver to flood with fructose that will then be converted into fat.
For a start you should cut back on those sugary soft drinks and energy drinks. Also make sure to cut back on the amount of added sugar you put in your tea and coffee.
You should drink more water instead. Remember that it contains no sugar and zero calories, so you can drink it without causing any weight gain or fat storage.
The food you eat may also contain sugar, so please check the food labels the next time you are at the supermarket to see just how much sugar the foods contain. You will likely be surprised.
#2: Eat more protein-rich foods
As well as cutting your sugar intake, you should also start eating more protein-rich foods.
This means that the following foods should be added to your current diet:
- Plant proteins
- Lean red meat
Protein is good for building and repairing muscle, so will help to increase your RMR (Resting Metabolic Rate). This means that you will be able to burn off more calories than normal even when you are at rest.
Be careful of processed protein sources such as bacon, sausages etc as these often contain added salt and fat that you should be trying to avoid.
#3: Cut back on refined carbohydrates
While some diets will advocate cutting carbs from your diet entirely, this is a mistake as your body needs carbs to function.
For instance without carbs your energy levels will drop.
What I suggest though if you wish to reduce your pot belly would be to cut back on refined carbohydrates. Examples of refined carbs include white bread and white pasta.
Instead swap them for unrefined carbohydrates such as whole meal and grains.
#4: Get regular resistance exercises
You may think that whatever you do exercise wise will be helpful for your weight loss efforts. And while it is true, it is also true that there are certain types of exercise that are more beneficial than others.
For example, many people will spend their entire time at the gym on a cardio machine such as the treadmill or elliptical machine, but this may not be the best use of your time.
While you will be burning off calories by using these machines, once you stop working out so will your calorie burning.
What I will suggest would be to do some resistance exercises or weight training alongside a little cardio.
The reason for this is because it will help to build muscle, which we have already discussed will help burn extra calories. Research has also shown that you can continue to burn calories up to 24 hours post-workout.
With this information at hand, you should be able to lose that pot belly and the excess weight, which will help improve your overall health.
Just remember you are not going to reach your goal overnight. It may take a while, but if you remain determined and are willing to put in the effort then success is certainly achievable.