How To Get Rid Of Stomach Pouch

Ladies! If that growing belly pooch is making you conscious instead of confident, ditch it. Elevate your vibe, body, and spirit by being the carefree and fearless woman that you are. Here are 7 ways you can whittle away the loose belly fat. Read on!

What Causes Lower Belly Pooch?

Poor Diet

No surprise! Poor diet is the number one reason more than 59% of adults in the US have belly fat (1).

Consuming too many processed foods (salami, sausage, wafers, pizza, burger, etc.) and not enough vegetables and fruits affects your body functions. This leads to slow metabolism and chronic inflammation in the body. Chronic inflammation, in turn, induces fat accumulation in the belly region (2), (3).

Too Much Alcohol

There goes your weekend out the window! Kidding. Limited alcohol consumption is fine. Things go downhill when you consume more than 60 mL of alcohol every day.

Alcohol causes dehydration (4). Dehydration causes inflammation and inflammation-induced weight gain. Alcohol also gets stored as fat in the body if you don't drink enough water and workout regularly.

Lack Of Exercise

Exercising is the best way to shed fat and feel great. Leading a comfortable, sedentary life might seem easy, but it's not recommended.

To keep your body healthy and active, you have to exercise every day. Your circulation, metabolism, digestion, sleep, and brain function will improve 10 fold. The ultimate result – reduced stress and chronic inflammation.

Stress

With practice, you can be calm and think of a real solution instead of getting stressed about issues. Stress increases the chances of accumulating fat in the lower belly region. The trigger is the same – inflammation.

Pregnancy

You just gave birth to a squishy and cute life. Congratulations! But the hormonal and physical adjustments your body went through are now showing up in various forms. One of those signs is belly pooch.

Genetics

You can toss away jeans but not your genes. If you are stuck with genes that add to your belly fat problem, we feel you.

Various issues like obesity, anxiety, depression, stress, diabetes, heart disease, hormonal ups and downs, etc. are hereditary. You cannot do much about it. But, don't let that bog you down. You can counteract the effect of your genes and get rid of that tummy pooch. How? Scroll down to find out.

Main Idea: A sedentary lifestyle, stress, genetics, and pregnancy might cause lower belly pooch.

How To Get Rid Of Belly Pooch Fast

1. A Good Diet Always Rewards

Nutritious and filling foods are best for losing that belly pooch. Add leafy greens and other veggies to your diet. Consume low-GI fruits like cantaloupes, grapefruits, and berries.

Consume lean protein like fish, chicken breast, and ground turkey. Include plant proteins like lentils, beans, nuts, seeds, and soy.

Don't ignore healthy fats like avocado, olive oil, ghee, avocado oil, seeds, and nuts.

The best way to consume these foods is to have them raw, boiled, or sautéed.

2. Eliminate High-Calorie Foods

Refined sugar, refined flour, fried foods, frozen foods, canned foods, and fast foods are high in calories.

Some of these may not be high in calories, but the amount of salt, preservatives, and additives they contain make them potentially dangerous for your health.

Start by reducing the consumption of these foods. Gradually, eliminate them from the diet.

3. Tone Up With HIIT

The best workout you can ever do. Draining yet highly effective, HIIT is a great way to shed fat and get a toned body.

It is anaerobic exercise, and you will do small bouts of high-intensity exercises at equal intervals. Sprints, jump squats, Russian twists, leg in and out, flutter kicks, and crunches are good to tone your belly region.

4. Practice The Tupler Technique

The Tupler technique helps new mommies to rejoin the stretched connective tissues in the belly region. You have to wear a splint for six weeks and avoid vigorous exercises. After your abdominal muscles heal, you may start exercising.

5. Minimize Stress Levels

Do what you like in your free time. Make time for yourself, even if it is 20 minutes a day. Read a book, dance, paint, cook, skate, put on makeup, sing, walk, play, and meditate. De-stress as much as possible. Unwind every day and not just on the weekends.

6. Avoid Gas-Producing Foods

Certain foods may cause bloating. Avoid those. Most fast foods, sodas, cabbage, radish, cauliflower, etc. may cause bloating.

7. Avoid Being Constantly Seated

Sitting is the new smoking. Be at work, home, or while commuting, we sit more than we stand or walk. It is one of the reasons many of us have lower belly fat. Walk every hour to keep your circulation healthy and metabolism active.

Main Idea: A good diet, exercise, de-stressing, and leading a better lifestyle can help you get rid of the belly pooch.

What can you do to whittle away the tummy flab? First, follow this diet chart.

Sample Diet Chart To Get Rid Of Belly Pooch

Early morning (7:00 a.m.) – 1 cup water with 2 teaspoons fenugreek seeds soaked overnight
Breakfast (8:00 a.m.) – Oatmeal with 4 almonds, 2 dates, and strawberry/blueberry
Snack (10:30 a.m.) – 1 cup green tea + 1 digestive biscuit
Lunch (12:30 p.m.) – ½ cup brown rice + 3 oz chicken/fish (or 1 cup dahl) + ½ cup sautéed veggies.
Snack (3:30 p.m.) – 1 cup green tea + 10 in-shell (unsalted) pistachios
Dinner (6:30 p.m.) – 1 cup mushroom clear soup or Kidney bean chili

Next, do these exercises.

Exercises To Reduce Belly Pooch

Check out Joannah Soh demonstrate lower belly fat reducing exercises. Do these at home every day, and you will see results in 3-4 weeks.

Main Idea: Diet and exercise are a MUST to lose belly flab.

Conclusion

Belly fat is stubborn. It might take time to go away completely. But if you stick to the 7 ways mentioned in this post, you will see results sooner than you expect. So, go ahead and elevate your vibe and be the best version of YOU. Take care!

References

"Indicator Details: Percentage with Abdominal Obesity by Survey Year" Centers for Disease Control and Prevention.
"Relation of Abdominal Fat Depots to Systemic Markers of Inflammation in Type 2 Diabetes" Diabetes care, National Institutes of Health.
"Obesity and inflammation: the linking mechanism and the complications" Archives of medical science : AMS, National Institutes of Health.
"The alcohol Hangover" Annals of Internal Medicine.

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Charushila is a senior content writer with expertise in nutrition and fitness. She is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.After completing her master's in biotechnology, Charushila became the youngest guest lecturer in a reputed institute in Bhopal, India. A penchant for human psychology and behavior prompted her to publish a review article on Bipolar Disorder in 2015 to help increase awareness. She loves photography, observing nature, listening to Noam Chomsky, and reading Murakami, and Satyajit Ray.

Alexandra Dusenberry is registered dietitian nutritionist and certified personal trainer based in San Diego, California. She works with clients around the world to help them reach their health and fitness goals. She believes that food is medicine and proper nutrition is healing and essential for wellbeing and quality of life. Alexandra enjoys hitting the gym, spending time at local cafes,... more