How to Get Rid of a Fat Pouch

Fat around the waistline increases as you age and should be reduced to keep health risks at bay. According to "USA Today," men with a waistline wider than 40 inches and women with a waist larger than 35 inches are at an increased risk for high blood pressure, heart disease, stroke and various types of cancer. Reducing your belly pouch takes more than abdominal exercises. You will have to reduce fat from your entire body to start losing fat in your stomach.

Instructions

• 1

  Eat multiple smaller meals daily to keep your metabolism activated. Consume a meal five to six times per day instead of eating three large meals.

• 2

  Fill up on fiber from vegetables and fruits. Get protein in the form of lean meats including chicken and tuna. Avoid high cholesterol by consuming unsaturated fats. Replace full fat products with non-fat or low fat options. Ban sugar as much as possible and read product labels to find out nutritional information.

• 3

  Lower your sodium consumption to avoid bloating and water retention. The American Heart Association recommends a daily consumption of less than 1,500 mg of sodium.

• 4

  Schedule cardiovascular training into three days of the week to burn calories. Complete 45 minutes of heart rate and metabolism increasing exercise such as running, biking, swimming or brisk walking.

• 5

  Increase muscle tissue because muscle consumes a lot of energy resulting in metabolic burn all day long. Follow a whole body strength training routine where you lift weights to tone all body parts. Use dumbbells to perform biceps curls for the front of the upper arms and triceps extensions for the back of your upper arms. Lunge and squat while holding dumbbells so your legs get toned. Work the chest by doing chest presses with dumbbells and do bent-over rows to target the back of the shoulders. Tighten your abdominals for stabilization whenever you lift weights for an added abdominal workout.

• 6

  Target your belly pouch with the stomach vacuum exercise which works the transverse abdominals that act as a corset around your waist. Sit up or stand up and exhale. Suck in your stomach by pretending to pull your bellybutton to your spine. Hold the stomach in tight for as long as you can while breathing normally. Release the tension and repeat the exercise. Try to hold the stomach in for a longer amount of time each time you do the exercise.

• 7

  Perform reverse lunges to tone your lower abdominals. Lie on your back on the floor with your feet extended toward the ceiling and your arms relaxed to the sides of your body. Raise your legs straight up toward the ceiling by lifting your pelvis up in the air. Use your lower stomach muscles to execute this exercise. Avoid using your arms. Exhale on the exertion and lower yourself back down to the beginning position. This exercise can also be done with legs bent at 90 degrees.

• 8

  Wear belly control underwear, also known as shape-wear or body shapers, if you need an instant reduction of your waist.

• 9

  Avoid triggering the release of the stress hormone cortisol by staying calm and relaxed and not allowing stress to get the better of you. According to The Natural Health Website for Women, cortisol is associated with increased stomach fat.