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Potbelly in men: How to Prevent and reduce it

Potbelly in men
| May 10, 2022

Potbelly, also known as visceral fat is one of the most common body shapes in men. It is a body shape many find unattractive. While some people are born with it, others can develop it over time due to poor diet and lack of exercise.

Potbelly can be present in both men and women, but it is more common in men. In this article, we will explain what causes potbelly in men and how to prevent it. See our previous article on how to reduce belly fat to see how to reduce belly fatespecially for women.

Potbelly is a common concern for lots of men because it does not help that potbelly makes you look older than you are. It gives off an impression of being overweight even when you are not, which can lead to low self-esteem and confidence issues.

Well, not to worry, we got your back! 

We reached out to our nutritionist and fitness training experts here at Qilo to give us some tips on how to prevent and reduce potbelly, and we are going to be sharing these insights with you right now. So let’s get started!

Definition of potbelly

To give a definition, a potbelly is an accumulation of excess fat in the abdominal area. The word potbelly comes from the German word “pott”, which means large container.

A potbelly can be caused by several things such as a change in diet, eating habits, and lifestyle factors such as smoking or drinking too much alcohol.

There are several reasons why you may have a protruding belly, all of which we will address in this article.

Types of potbelly

There are different types of potbellies; 

Beer Belly

This is the most common type of potbelly. It is caused by fat deposition around the waist area, giving it a rounded appearance. This type of potbelly is most common in men who drink excessively and do not exercise regularly. It can also occur in women who take large amounts of alcohol or eat a large number of sugar foods (such as desserts).

Apple Shaped Belly

This is another type of potbelly. It is called apple-shaped or visceral adiposity. In this type of potbelly, fat builds up in the abdominal cavity between organs like the liver and kidneys instead of around the waistline like with a beer belly. 

Those who suffer from this condition usually have higher blood sugar levels because their bodies are not able to process sugars properly due to impaired insulin function.

Pregnant Belly

Finally, there are pregnant bellies seen only in women. When women become pregnant their bodies produce hormones known as relaxin that cause ligaments surrounding joints such as the hips and pelvis to loosen up so they can move easily when carrying heavy babies inside them. However, this hormone also affects internal organs causing stretch marks on thighs, calves, buttocks, lower back/lower abdomen, chest/breasts, arms, upper back, neck, face, and head.

Causes of potbelly in men

There is a lot of confusion about the causes of potbelly in men. Some people think it is caused by eating too much but that is not entirely true.

Potbelly in men can be caused by several things, including:

– Low levels of testosterone

– Inadequate exercise

– Stressful lifestyle habits

– Drinking alcohol regularly (more than 2 drinks per day)

– Poor diet from unhealthy foods and beverages

– Gastrointestinal problems such as irritable bowel syndrome (IBS)

– Genetics – If your family has had this problem for generations then it could be genetic and you might inherit it from them without knowing.

If you are looking to reduce pot belly, you should try avoiding these things as much as possible. If you are not sure what they are or how to avoid them, read on!

How to prevent potbelly in men

You’re sitting there, thinking that you’ve got your fitness life all figured out, and everything is going on fine, then BOOM—you get hit with a potbelly. 

Although potbelly is a very common condition that affects many men, it’s also one that can be prevented and reduced. Here are five tips to help you prevent or reduce potbelly.

1. Eat small meals throughout the day. This will keep your blood sugar levels stable and prevent insulin spikes, which can lead to fat storage in the body (and, ultimately, a potbelly).

2. Don’t overeat! If you eat too much at once, your body will store excess calories as fat instead of using them for energy right away.

3. Eat more fiber! Fiber helps you feel full longer and helps prevent constipation—which can cause bloating and discomfort in your belly area.

4. Cut back on alcohol consumption: Alcohol has no nutritional value at all it’s a diuretic that increases water loss from your body and contributes to dehydration (another factor that can contribute to bloat). If you do choose to drink alcohol in moderation (about one drink per day), make sure it’s not more than 5% alcohol by volume.

5. Cut out processed foods: Processed foods are full of preservatives, sodium, and other ingredients that aren’t good for your body. By cutting processed foods out of your diet, you’ll automatically start eating healthier and losing weight—and that includes losing the extra pounds around your middle!

6. Exercise regularly: The best way to burn off excess fat and calories is through exercise! Exercising regularly will help tone up those muscles which will help reduce the appearance of that stubborn belly fat once and for all!

How to reduce potbelly in men

To reduce your potbelly, you should:

Maintain a healthy weight

Maintaining a healthy weight is important for preventing potbelly. If you have a higher body mass index (BMI), then you are more likely to have a potbelly. A BMI above 25 may increase your risk of developing potbelly, but this isn’t always the case.

You can reduce your risk by eating a balanced diet and exercising regularly. Health experts recommend 150 minutes of moderate exercise per week, such as brisk walking or cycling for at least 30 minutes five days a week.

We know that obesity increases the likelihood of developing many health conditions including diabetes, heart disease, and cancer, so it’s important to ensure that you’re not carrying excess weight if possible for your body to function at its best.

Stay physically active

You can stay physically active in many ways, including:

  • Swimming or running
  • Going to the gym or doing weight training
  • Playing sports you enjoy (such as tennis, soccer, or basketball)
  • Gardening at home, and
  • Other simple at-home exercises

While exercise is important for overall health, it is also important not to overdo it. Many people start an exercise program by trying to do too much too soon and end up injuring themselves. So set yourself realistic goals and take things slowly when starting a new exercise program. If you haven’t been exercising regularly before now, start with just 5 minutes of light walking each day (or whatever amount of time you can commit). Then gradually increase your level of activity until eventually, you reach 45 minutes of moderate-intensity physical activity on most days of the week – which should be enough to help prevent potbelly!

You should exercise at least 150 minutes per week to lose weight and prevent fat from accumulating in the abdomen. It is recommended that you engage in resistance training 3 or 4 times a week to strengthen muscles around the tummy area, which can help improve posture as well as burn calories throughout the day even when you are not exercising.”

Balance calorie input with calories output

The best way to reduce your love handles is to make sure you’re not taking in more calories than you are burning. If you spend all day sitting at your desk, then go crazy at happy hour at night, it’s only a matter of time before those excess calories start showing up as fat around your middle.

Proper training and nutrition will help prevent this from happening.

Eat foods rich in fiber

Fiber-rich foods include:

  • Whole grains. You may have heard that fiber is great for weight loss, but it’s not a miracle food. You can get too much of a good thing! If you eat too much fiber at once or don’t drink enough water, your body has to work extra hard to process the excess fiber. That extra work can lead to bloating and gas.
  • Beans and legumes (like lentils). These foods are packed with nutrients and fill you up without adding too many calories to your daily intake—which makes them perfect for weight loss!

Control your alcohol intake

Alcohol is a major cause of potbelly, especially beer.

This does not mean that you cannot drink alcohol at all. However, it is important to know how much you consume and for how long before going to sleep.

If your goal is to reduce your potbelly and stay in shape, then consider limiting your intake of beer or any other kind of beverage containing alcohol. It can also help if you choose healthier options such as wine instead of hard liquor.

Cut down on unhealthy fats

To prevent and reduce potbelly, you should cut down on unhealthy fats. This means you should limit saturated animal fats, such as meat and dairy products. Eating too much of these foods can be detrimental to your health because they contain large amounts of saturated fat which can lead to heart disease. Instead, choose healthier options that are high in unsaturated fats such as nuts or fish oils containing omega-3 fatty acids. The latter may even help you lose belly fat!

Eat a healthy diet. You should eat plenty of vegetables, fruits, and whole grains while limiting sugar and processed foods.

Manage stress and anxiety

Stress and anxiety can be difficult to manage, but it’s important to try. Stress causes the body to release cortisol, which leads to increased appetite and sugar cravings. When you’re stressed out and looking for comfort, chances are you’ll reach for something sweet—and that’s exactly what leads to weight gain around the middle.

To reduce your stress, try incorporating these techniques into your daily life:

  • Yoga is a great way to help yourself relax physically and mentally.
  • Meditation calms the mind by focusing on one thing at a time like breathing or counting; this technique has been shown as effective in reducing stress levels by 67%.

Keep yourself healthy

If you’re worried about getting a potbelly or reducing one, you can try the different preventive measures and management tips in this article. In all try to;

  • Exercise regularly.
  • Eat healthy foods.
  • Maintain a healthy weight.
  • Get enough sleep.
  • Manage stress levels by meditating or doing yoga, for example.
  • Don’t smoke or drink excessively (if you consume alcohol).

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