How to Get Rid of a Pot Belly

A protruding tummy can be a frustrating condition to have. Here are some ways to get rid of a pot belly.

There are many reasons for a protruding tummy or “pot belly” other than excess abdominal fat. In some cases, weight loss will help to reduce a pot belly if you happen to store a disproportionate amount of fat in your tummy area. Some people have a prominent belly for other reasons including weak abdominal musculature, poor posture, and abdominal distension due to constipation and digestive problems. If you suffer from the “pot belly” syndrome, there are a variety of things you can do to reduce its prominence:

Improve your Posture

Although is sounds overly simple, becoming more aware of your posture can make a protruding tummy look less pronounced. Throughout the day, be aware of how you’re standing. When you’re waiting in line at the grocery store, practice aligning your shoulders and hips while contracting your stomach muscles inward. Do this repeatedly throughout the day whenever you have a free moment. When you’re walking or standing remind yourself to throw your shoulder muscles back and pull your stomach muscles in. With a bit of practice, it will become second nature. Try this in front of a mirror and see if it reduces the appearance of your pot belly.

Reduce Constipation

Chronic constipation can cause abdominal distension which gives the appearance of a protruding tummy. If you’re not having regular bowel movements, this could be contributing to the appearance of a pot belly. Adding fiber to your diet can help in these situations, although fiber in the form of whole grains and wheat can be a double edged sword. In some people the addition of fiber to the diet can increase abdominal bloating and distension since fiber promotes gas formation. If you have problems with whole grains and wheat products causing flatulence, try adding a psyllium supplement, like Metamucil, which is les likely to promote excessive gas formation. This should give you more frequent bowel movements and you can see if this improves your protruding tummy.

Eliminate Artificial Sweeteners

Some artificial sweeteners can cause abdominal bloating and diarrhea. These include the sugar alcohols such as maltitol. If you use products that contain artificial sweeteners, try eliminating them for a two week period and see if it improves your distended abdomen..

Strengthen your Abdominal Muscles

Some cases of pot belly are caused by weakened abdominal musculature. This can be corrected by exercises that target both the lower and upper abdominal muscles. To find

exercises that target the abdominals, do an internet search or enlist the help of a trainer at your gym. It may take four to six weeks of consistent abdominal strengthening to see real results.

Change your Diet

Sometimes abdominal distension and a protruding tummy are caused by food intolerances. Some foods that promote excessive gas formation or are difficult to digest include beans, certain vegetables such as cabbage, broccoli, cauliflower, and onions, milk products in persons who have a lactose deficiency, and soy products. Try eliminating groups of foods from your diet for a period of two weeks to see if this improves the appearance of your tummy.

Rule out Medical Causes

Abdominal distension can be caused by a variety of medical conditions including gastroparesis, irritable bowel syndrome, inflammatory bowel disease, and even certain types of cancer. If you’re experiencing persistent abdominal distension that’s new for you, get a medical evaluation to rule out a medical etiology.

Aerobic Exercise

If your protruding tummy has more to do with fat storage in the abdominal region, the only way to completely eliminate your protruding tummy is through fat loss from the abdominal region. A good exercise and weight loss program may work wonders towards helping to eliminate abdominal fat. If you happen to carry excessive fat in your abdominal region even at a normal weight, your only option may be liposuction to remove excessive fat deposits. This should always be a last resort after other options have failed.

With some smart lifestyle changes, you can make a difference in the size of your protruding tummy and eliminate the bothersome pot belly syndrome. Why not see if these tips will work for you?

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  1. Thank you you were very helpful Ive always been Skinny and had a flat stomach but now that Im 47 yrs I thought it was my age . Im thin every where else.

  2. Jojo – would love to answer you if only I could understand wtf it is that you are trying to say. Consider writing in english!

  3. I really have a big belly for my size , i have a very nice figure but my stomatch makes me look bad, is there any thing i can do besides exercise to get rid of it fast

  4. Thanks for your write up pls. I have very big tummy and my friends are begining to comments regularly about it and it is really giving me a very big concern. What kind of body exercise do i need to engage in to remove this pot belly thing completely pls.

    Kris Molo

  5. Useful tips from a doctors point of view.Thank you.

  6. Thank you very much, this article is really helpful, I have a question, I am a 29 years old guy, 5′9 tall and weight about 65kg. I am quite skinny, but I am not sure why my tummy is getting bigger and bigger in these couples years, I start to do some sit-up every night before i go to sleep two months ago, but it doesn’t help, Please give me some advices. Thanks

  7. the articles of thi segment is really helped me to be healthier
    jollytj India

  8. i\’m a girl of 22 yrs ,m facing a big problem in wearing clothes bcoz of this gigantic
    belly i have though m figure n all other stuffs are okay my belly is way to out of
    the leaque it doesnt suits my figure at all pliz pliz help me

  9. Can u answer the damn questions. Wont you doctor?

  10. i was operated nn since then my tommy is big pls wat can i do.

  11. i want to learn more exercise, which do u recommend aside sit up?

  12. have a nice but i would like to reduce ma pot belly please help

  13. Interesting reading.

  14. Running 3 miles every other day and doing sit ups in between each running day for 3-6 months in the answer.

    I’ve done it once and then sat on my ass for 3 months. You have to keep doing it till you die.

  15. Actually, i did d sit-up n also reduced the quantity of food i take for about 3wks, but i only ended up looking thinner with an out of proportion belly.Pls i really need to lose the fats in my belly,pls aw else can i go about it

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