Skip to main content

Melt Your Pot Belly With These 5 Diet & Exercise Tips

Pot belly fat is something all of us who have ever lost weight battled at one point or another. If you want to get rid of your pot belly, you need a multi-pronged approach. On the one hand, exercise alone is generally not enough to see major weight loss transformations. On the other hand, if you follow a diet without adding any exercise, you miss out on the massive benefits of physical activity on weight loss, physical appearance, and general health. A healthy combination of exercise and diet generally leads to more success than just focusing on diet alone.

If you're ready to kick off your diet and exercise program to get rid of your pot belly, you're in luck. The following is a list of my top exercise and diet tips to help get rid of stubborn pot belly fat. Keep reading to learn more, and next, don't miss Melt Lower Belly Fat With These Bodyweight Exercises.


Find an eating pattern that reduces your caloric intake.

reduced calories dial concept

No one diet works for everyone. However, the common denominator between all successful diets is that adherents eat fewer calories than they burn each day, on average, over time. You need to consume roughly 500 fewer calories than you burn to lose a pound of fat per week. Whether you follow a low-carb diet, plant-based diet, or just overall reduce your intake, you need to maintain this caloric deficit to burn belly fat.

RELATED: 5 Best Foods To Eat Every Day To Burn Belly Fat, Dietitian Says


Perform HIIT.

fit man doing kettlebell workout

High-intensity interval training, also known as HIIT, is a style of training using brief higher-intensity periods followed by lower-intensity periods of exercise. HIIT burns a lot more calories, takes less time, and gives an overall metabolic boost compared to steady-state cardio.

To perform HIIT, select a training modality such as bodyweight calisthenics, a track, a rowing machine, or other equipment that allows you to go hard and then easy for cycles of 10 to 30 seconds. From there, choose an interval ratio. I usually use 1:1 work:rest time. For example, 20 seconds hard, 20 seconds easy/rest. Perform five to six rounds of the 20-on, 20-off cycle, and then rest for a minute. Work up to three rounds.


Incorporate more physical activity into your day.

middle-aged man walking dog around neighborhood

Being physically active is not limited to your workouts. Consider incorporating lower-intensity physical activity into your day. This can include walks, going to the park with a furry friend or your kids, or even just taking the stairs instead of the elevator. Any additional physical activity you get in your day increases your calorie expenditure.

RELATED: The 1-Month Weight Loss Challenge for a Slimmer You


Get enough sleep.

mature couple sleeping peacefully, habits that slow aging

Consistently missing sleep harms virtually every system in your body. I have trained clients who worked late hours and did not regularly sleep. The progress detriment was very obvious. From raising resting cortisol levels to increasing hunger cravings, lack of sleep is an absolute wrecking-ball for losing pot belly fat.


Lift weights.

man lifting weights, dumbbell bench press, to get rid of pot belly fat

If possible, incorporate weight training or other resistance training into your routine. This can be part of your HIIT training or done separately. Training to build muscle in particular can actually help your weight loss.

While you won't build as much muscle on a caloric deficit, novice lifters can still see substantial increases in muscle mass with a basic weight training program while they are also losing weight. Furthermore, the added muscle helps you look better and even increases your daily calorie expenditure due to its energy requirements.

The post Melt Your Pot Belly With These 5 Diet & Exercise Tips appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw