How to Reduce Pot Belly Considerably with some Food Items & Exercises

In the current scenario, due to hectic & busy schedule, improper diet, inadequate sleep, and irregular exercise people are becoming unhealthy, and pot belly has become a common problem for the human beings.

Most of the people are facing lots of health issues such as – abdominal obesity, metabolic syndrome, diabetes, heart problem, etc. The stomach is the area which gains the fat quickly that is why pot belly is the standard issue. Moreover, in the current scenario, we have more sitting job which is also the reason behind increasing fat in the middle part of our body.

If you want to reduce pot belly, then there are lots of options available which will assist you to lose your extra fat. Additionally, you will become able to get pear-shaped body instead of an apple shape. And today we will be watching some of those exclusive things that can be done to get going.

Let’s see some more facts and notable things that will give you more information on belly fat. A controlled diet & proper exercise should be followed together to reduce the fat as well as to remain fit & healthy. If you want to get a well-shaped body swiftly and efficiently, then food and exercise are the most appropriate things on which you need to focus. Diet control and training should be followed together as they cannot show the best result alone.

There are various food items which can control your pot belly. At the same time, regular exercise is also necessary. A person should eat the meal which should be full of nutrients rather than fat. Additionally, removing fast food & junk food from the meals is also necessary.

Green vegetables, sprouts, healthy fruits are enough to deliver craving physique. Reducing a pot belly is not a big deal, but it can only be achieved by eating the right meal and exercising regularly.

If you are confused what to eat & what exercise should be done by you to minimize the fat then you need not worry as here is a list of useful food items & practices to reduce pot belly.


Here we have gathered the list of food that you can quickly find & are very much useful in reducing pot belly. By taking these fat lowering foods, you will be able to minimize pot belly within few weeks.

How to reduce pot belly with Food items

1. Tomato

Tomato is one of the most unusual food items which not only enhances the taste of your food but also assist you to reduce your pot belly. At the same time, it also opposes oxidation. It reduces the water spread around your lower abdomen. You will surely amaze to know that a medium size tomato contains only 5 gram carbohydrate, 22 calories, and 1 gram of protein.

tomato-to reduce pot belly

Not only this, but it is an excellent source of vitamins A, C, K, and potassium. Moreover, it has high water content and low calories. Tomatoes also prevent heart diseases, high blood pressure & strokes and additionally assist in reducing the belly fat too.

You can enjoy the health & fitness benefits of this vegetable in cooked as well as raw form. So eat a tomato on a regular basis to reduce your belly fat.

2. Watermelon

Watermelon is one of the best foods that are delicious as well as healthy too. It is full of nutrients which also contains an abundant amount of vitamins and minerals & have a few calories. Watermelon contains a dense amount of water and should be taken before the meal to reduce the fat as it is sufficient to fill an enormous amount of your hunger so that you will eat less & be able to cut calories from your meal.

watermelon for belly fat

It contains folate, magnesium and vitamins B1, B6 and C. It also assists to feel energize and hydrated. According to a study, it has found that drinking two glasses of watermelon juice daily for seven weeks will reduce the fat around the belly. So to lessen your pot belly, it is highly recommended to drink its juice on a regular basis. Its juice also reduces the risk of heart-related diseases.

3. Papaya

Papaya is a fruit which is especially recommended by the doctors & dietician to improve the digestion system. In this fruit, there is an enzyme called Papain which assists in quickly digest the food & helps to reduce the pot belly.

papaya food for reducing stomach size

It contains various active compounds that can flatten your stomach. Adding papaya on a daily salad will assist you not only to reduce your belly but also for getting a shiny skin.

4. Green Tea

Green tea is a well-known remedy for burning fat which is also widely used by people all around the world. It increases the speed of the metabolism and targets your gut functioning.

green tea an essential method to reduce mid section size

The scientists found that green tea has the ingredients which are capable of fighting cancer, prevents heart diseases, lowers cholesterol & combat diabetes too. Its powder contains a compound called EGCG( Epigallocatechin gallate). It is an antioxidant of fat cells in the body. So it will fully assist you to accomplish your dream of slim physique. To reduce your pot belly, you need to drink green tea at least four times a day. It will not only enable you to flatten your pot belly but will also boost your immune system & will assist you to fight against many nasty diseases.

5. Olive Oil

In olive oil, there is an acid called Oleic acid that enables you to destroy the extra fat from your body. In olive oil, there is a monounsaturated fatty acid that keeps your blood sugar level balanced.

olive-oil-to-lessen fat in abdomen area

You can cook your food in olive oil to remain healthy and helps to get a slim physique too.

6. Almond

It is strange to know that although almond has many calories, still it does not allow the belly to increase in size. There is Vitamin E in it which is believed to be good for the skin. At the same time, from fibre point of view also almond is an excellent food item.


Due to much fiber in almond, it keeps your digestive system balanced. Moreover, it can also assist you to control untimely hunger impulse, so it is an excellent food item in reducing your belly fat. You can use almonds as snacks too.

It has two fat burning ingredients they are – polyunsaturated & monounsaturated fats. Both these ingredients help to reduce your hunger. Additionally, it increases your thirst for water & the water taken by you gets absorbed by fibers which enable you to feel fuller for long hours.

If you don’t like raw almonds, then you can add honey, salt or any other ingredients to make them yummier. You can eat them anytime, and one more thing is that you do not need to do any preparation before eating them.

7. Banana

Most of the people say that banana adds to the fat, but the truth is that it contains potassium which reduces the water content so enhances the need for water in our body.


Moreover, it has abundant of fiber which controls the urge of hunger and makes you feel satisfied for a more extended period. You can enjoy its nutritious & yummy snacks without even worrying about gaining fat. It is same as Apple; it contains pectin fiber which is known to inhibit colon cancer. At the same time, it also provides vitamin A, C, E, B6, potassium, and magnesium. Bananas contain between 75 to 135 calories only.

8. Apple

Apple is highly fibrous and low-calorie fruit. It contains fibers such as fermentable, pectin and viscous which are highly beneficial for health to reduce the fat. Not only this but also chewing an apple daily helps to lessen the problem of tooth decay as it produces the saliva in the mouth.


Moreover, the soluble fiber in apple assists in maintaining lower cholesterol level in the body. Another compound, Phenolic found in apple skin prevents cholesterol. Additionally, it also contains an antioxidant known as Quercetin that boosts your immune system and also keeps your skin shiny & wrinkles free.

So if you are questioning as to how to reduce pot belly fat then eat this delicious fruit on a daily basis.  &You can reduce your weight with taste. The apple cider keeps your stomach clean. It increases your digestive powers and defeats the bacteria found in your intestine. At the same time, it retains the water content balanced in the stomach.

 9. Oats

Starting your breakfast with oats is a superb way to start a day. But do you know that it is also a fantastic way of reducing your belly size too?


Through oats, your stomach becomes filled, and you will be able to receive much energy throughout the day. It will assist you to remain fit & to reduce the cholesterol level.

10. Celery

Celery has approximately negligible calorie food value, contains only eight calories. Moreover, it is the high content of vitamin C & calcium.


Drinking fresh celery juice before a meal helps you to lose your weight. It contains Apigenin which is an active compound that lowers the risk of ovarian cancer.

How to reduce pot belly fast with easy exercises

1. Crunches

Crunches are the best-known exercises which will assist you in burning your stomach fat very easily and quickly. It may be possible that you face a bit of problem in the beginning, however after few days practice you can comfortably do this exercise on a daily basis. If you want efficient & quick results, then it is a highly recommended option.


For doing this exercise, first you need to lie down flat on the floor, and then just bend your knees in V-shape & then put your palms on the sides of the ear but do not interlock them behind your head. Then you need to slowly lift your head and try to raise your chest just a little above from the ground. Repeat this process in sets of 5 or 10 and do it as many times as you can.

2. Stomach Twisting

It is an exercise that is specially introduced to reduce the belly fat. For doing this exercise, first, you need to stand on a flat floor and keep your legs close to each other. Then you need to raise your both arms towards the front and then stick your eyesight to your hand nails.


After that, without moving your lower back, you need to turn the upper back and both your hands towards the left. Stay in that particular position for a few seconds and then slowly come back to the original ones. Repeat the same by going towards the right side. You can repeat this exercise for 12 times on each side.

Doing this exercise repeatedly will inevitably reduce your belly size by an inch or two in just two to three weeks.

3. Fit ball

For doing this exercise, you need to grab a big inflated ball. You can do various types of training by using this big ball, such as – reverse curl with the ball, back extension, roll like a ball, etc.


These exercises not only assist you to reduce your belly fat but also help you to remove the fat from the different parts of your body. So, let’s do something funny, creative & entertaining with the ball.

4. Air Cycling

Air cycling is one of the most efficient exercises as compared to other stubborn belly fat reducing workouts. It not only burns your stomach fat but also tightens your tummy muscles too.


To start this exercise, first lay down flat on the floor and then keep your both the hands tightly stuck to the ground. Then slowly lift both the legs up and start doing cycling slowly in the air. Continue this exercise for 2 minutes, but before doing this exercise, you need to do a few warm-up exercises.

5. Hover

For doing this exercise, you need to bend your elbows close to your waist then lift your entire body into a plank position. Your whole body should remain in a straight line & parallel to the floor.


At the same time, it should rest on your forearms and toes. You need to use your abdominal and back strength to maintain this position & then slowly return to the starting position.

6. Squatting Dips

It is a very prominent exercise that gets traditionally followed worldwide. To do this exercise you need to stand straight with legs parted a bit and then you need to sit down in a squatting position & stand up erect again.


This exercise puts stress on tummy muscles and also tightens them up. Initially, you can do only 20 squatting dips, and after that, you can increase the number.

7. Mountain Climbers

Mountain climbing exercise assists you to lose your weight effectively. To perform mountain climbers correctly, you need to start in a plank position, with your hands.


It should directly remain under your shoulders. Then you need to bring your knee alternatively towards your nose by contracting your abdominal muscles to support the movement.

8. Arm Lifts

This exercise is simple & you can do it efficiently. For this, you need to stand straight on the floor and then raise your arms upwards by which your tummy muscles will get tight.


You need to repeat them on a regular basis but don’t overdo this exercise as it can create severe pain.

9. Inverted U

It is a great exercise which will assist you in breaking down your tummy fat that is present in your belly region of the body. For doing this exercise, you need to stand straight on flat feet and then stretch a bit with arms in the air.


Then you need to bend backwards till your fingertips touch the ground, and your body turns up into inverted U shape.

10. Kicks

Front kicking exercise will assist you not only to decrease down your body fats but also to build up your abs and leg muscles. For doing this exercise, you need to stand straight in the position of a Thai Kick Boxer and then need to kick frontwards on the punching bag which is hanging from the roof.


You need to repeat the kicking exercise with your both legs as many times as possible, and you can witness the drastic change in the shape of your stomach in few weeks.


From the above list of food items & exercises, it is concluded that for getting developed physique it is not necessary to get the services of trainers or to purchase health reducing supplements or to follow a strict dietary plan.

You can also become fit & healthy from home remedies. This list assists to know that the home products & simple exercises for which no trainer is required, the solutions will quickly help you to reduce your weight & also contribute to remaining healthy by decreasing the chances of diseases and by strengthening the immunity system.

The food lists given here are readily available items, so you can only use it in a daily routine & can get a pear-shaped body. Moreover, these food items are tasteful & delicious so losing weight is not like a punishment, but it is an enjoyable way to become slim.

Now you can wear your favorite dress for the party & surely you will get fit inside it. So, you can rock the party with your reduced pot belly & increased confidence.



14 Responses

      1. You should probably also add a piece on what not to eat. It always helps the potbellied man to be satisfied with the regime.

    1. Just found this article. I’m 61 and just now learning to take better care of myself. Thank you for the great info. I also like that it’s easy to read and not over my head.

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