pot belly is, simply, excess belly fat. Generally, fat around the stomach area that’s more than one inch thick will appear as a “pot belly”. Weak stomach muscles, when combined with excess belly fat, usually make a pot belly appear more prominent.
What Causes A Pot Belly?
Excess body fat is the result of consuming too many calories, not burning enough calories, or — usually — a combination of the two. Individuals who consume high-fat and high-calorie foods and lead generally sedentary lifestyles are likely to develop excess fat on the body, including around the abdomen, where it may appear as a pot belly. Some individuals are genetically predisposed to storing fat around their midsection. Men are more likely to develop a pot belly, as women tend to store excess fat around the hips and thighs; however, both men and women can develop a pot belly.
How To Treat A Pot Belly Without Surgery
Solution 1: Diet Changes
The first way to address a pot belly, as with any excess weight, is to address your diet. Restrict or eliminate foods that are high in calories but relatively low in nutrients, such as red meat, high-fat cheese or dairy products, and processed foods and snacks such as potato chips and candy Opt for a diet that’s higher in fibre-rich foods and whole grains, and choose high-protein, low-fat foods such as fish, eggs, and lean meats such as chicken. Drink plenty of water, and avoid sugary beverages such as juices and sodas, and alcohol.
Solution 2: Exercise
In order to lose excess weight, it’s important to burn calories. Belly fat can be stubborn, so a fitness regimen that combines strength-training exercises that target the midsection with cardiovascular activity is recommended. Sit-ups or crunches, Russian twists, planks, and mountain climbers are all exercises that target and engage the core (abdominal) muscles. For cardiovascular activity, running, cycling, or hiking will help get your heart pumping, as will the use of exercise machines such as treadmills and stationary bicycles, or elliptical machines, which offer a great, low-impact workout for those who may have back or knee issues.
3.Manage Your Alcohol Intake
Reduce your alcohol intake and you will absolutely reduce your pot belly, I’ve found that our clients who regularly drink alcohol have bigger bellies than those who don’t.
Then of course, alcohol makes you hungry, and your inhibitions melt away, so then you reach for your fourth slice of super supreme pizza. In other words, you end up adding a full meal to that bottle of wine and that gives you a huge calorie load.
4.Watch Your FOOD Portion Size
You may not realize that portion size affects your pot belly in two ways. And portion size is one of those things that take a bit more time and effort to get right.
Consider the short term and longer term scenarios.
In the short term, eating until overfull causes your stomach to expand temporarily and stick out. It’s not rocket science to conclude that simply eating too much at one time will give you a ‘food baby’.