A large belly is a collection of fat around the abdominal area and it is popularly called potbelly. If you’re tired of having those extra pounds hanging over your jeans or getting sick of beer-belly quodlibets from friends and relatives, you may want to take steps to reduce (or even, hopefully, lose already) that unwelcome pudge. Here are some tips on how to lose a big belly.
Steps on how to lose potbelly
Here are a few steps on how to get rid of big belly in a man;
- Limit your consumption of beer and other alcoholic beverages.
- Develop good posture. Stand up straight, walk with your head held high, stand upright and avoid bending.
- Dinner at least 2 to 3 hours before going to bed.
- Add exercise to your daily routine. Take the stairs rather than the elevator.
- Walk as much as you can. Fast walking is considered the best exercise for all age groups.
- Perform abs and stomach exercises to tone your muscles and help reduce the area. This won’t get rid of fat, but it may start to improve your stomach profile.
- Sign up for an appointment with a fitness specialist or personal trainer to set up an exercise program designed specifically for you.
- Improve your eating habits. Minimize fat intake. Eat less. Avoid junk food and fried foods; instead, choose salads, lean proteins, whole grains, and fruit. Drink plenty of liquids (8 to 10 glasses of water a day), while avoiding sweet sodas.
- Talk to a friend or family member about your efforts. Once you tell someone else, you will feel more committed to making a change, and you can check in person that stage reports that your tummy is contracting.
Tips and warnings
Avoid accidental plans; they are harmful to the body and the results are usually temporary.
How to Lose Belly Fat or PotBelly in Men
What causes belly fat in men?
Visceral fat is often referred to as belly fat. This fat grows deep inside the abdomen and poses the greatest health threats. According to doctors at the Mayo Clinic, men who have belly fat have increased the risk of heart disease, stroke, cancer, diabetes, cholesterol, metabolic syndrome, and sleep apnea. The Mayo Clinic estimates a waist circumference larger than 40 inches or 102 centimeters to be unhealthy. Getting rid of belly fat requires a two-part pattern of diet and physical activity.
Find out your basal metabolic rate (BMR) or the number of calories your body needs each day. To calculate your BMR, use the following formula: BMR – 66 – (6.23 x weight in pounds) – (12.7 x height in inches) – (6.8 x age in years). You can also find BMR calculators online.
Add extra calories to your BMR to take into account your activity level. If you are sedentary, multiply your BMR by 1.2. If you are slightly active, multiply your BMR by 1,375. If you are moderately active, multiply your BMR by 1.55. If you are very active, multiply your BMR by 1,725.
Aim to lose one to two pounds a week. This is the number that the mayo Clinic’s doctors agree is realistic and is easier to maintain in the long run. To do this, eat 500 calories less than your daily caloric needs. Losing 500 calories a day will lead to a pound of fat loss of more than 7 days.
Eat a healthy and varied diet with low-fat proteins as well as fruits, vegetables and whole grains. Eating fewer calories can mean you are eating less nutrients so eating a variety of foods will help you get a variety of vitamins and minerals. You can also supplement with daily vitamins for extra support.
Cut off alcoholic beverages and sodas that are loaded with calories but do not offer nutritional value.
Increase your daily physical activity until you burn 500 calories a day. This will lead to an extra pound of fat loss each week.
Change your exercise routine every two to four weeks to keep your body getting used to exercise. Once your body uses an exercise, it becomes more efficient and requires fewer calories to perform the same activity. Changing your exercises helps keep your body to challenge.
Add two days of strength training for your week, in accordance with the American Heart Association’s guidelines. This will help maintain and build muscle.
Choose a variety of strength training exercises that target all your muscle groups: chest, back, legs, arms, and core. Start your strength training slowly, using light weights and longer rest periods. Gradually heavier weights and shorter rest periods.
Tips and warnings
- Spot reduce, or using an exercise like sit-ups, in the hope of losing weight in this only area, cannot work. You may be able to build muscle in this area, but it will still be covered with fat.
How to lose belly fat after childbirth
Steps on how to lose belly fat after childbirth
Wait until your doctor gives you OK to exercise. If you have had a vaginal or cesarean delivery, your body needs time to heal. If you feel up to it, you might be able to do some light walking a few days after giving birth, but wait until your doctor tells you it’s OK to do any type of intense exercise. Pay attention to your body. If it starts to hurt, you’re overdoing it. Start slowly and work your way up.
Use a compression band of the stomach. A compression band of the stomach envelops your tight stomach. It can help you expel blood and compress your stomach muscles to help regain their original shape. It also helps you support your heart, which is important for your baby’s outfit.
Eat healthy foods to maintain your strength. You need energy, and you should look for healthy foods to regain strength. Try to avoid foods that are high in salt, which could lead you to find water, bloating your belly.
Make sure you eat enough if you are breast-feeding. Breastfeeding mothers need an extra 500 calories a day to feed their babies. If you limit your calories so that you don’t get those extra calories, your body won’t release the extra weight in your stomach and anywhere else. Your body’s first priority is to feed the baby. If your body thinks it won’t get enough nutrition to feed the baby, it will hold on to its fat stores.
Drink plenty of water to stay hydrated. Although it is counterintuitive, staying hydrated actually helps to lose water weight. Some of your excess weight and belly is probably due to the weight of the water; by staying hydrated, you will be able to get rid of it.
Tips and warnings
- Enjoy your baby. Don’t worry too much about losing weight during the first few weeks after birth. Your weight gradually comes off throughout the year, but your baby will only be this small for a short time. Make sure you take the time to enjoy your new arrival.
- Exercise before your body is completely healed could cause more damage. Even if you want to get your body, you should wait until the doctor says your body is ready for it.