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?
