Visceral fat is a type of fat that lies deep within the abdominal cavity and can cause a range of health problems, including an increased risk of heart disease, diabetes, metabolic disorders and gallbladder disease. Men with a waist size of more than 40 inches are at the highest risk for these problems, according to MayoClinic.com. Through diet and exercise, you can lose the excess fat and flatten the belly.
Eat High-Fiber Foods
Eat foods rich in fiber to reduce bloating and aid in digestion to give the appearance of a flatter belly, recommends the HealthGuidance website . Foods high in fiber include raspberries, pears, apples, barley, oatmeal, bran, peas, lentils, black beans, artichokes, turnip greens and broccoli.
Add Monounsaturated Fats
According to the authors of the book "Flat Belly Diet for Men," adding a food high in monounsaturated fatty acids at each meal can help you reduce belly fat. For four weeks on the diet, you eat three 400-calorie meals and two 200-calorie snacks. Examples of foods high in monounsaturated fatty acids include dark chocolate, olive oil, nuts and avocado.
Drink Plenty of Water
When you don't drink enough water, your body retains it and gives you a bloated look. Aim for a minimum of six to eight glasses of water daily. Replace high-calorie beverages, such as soda and beer, with water to cut your caloric intake and burn fat anywhere, including the belly.
Ab Exercises
Although you can not spot burn fat, you can build muscle in the abdominals to give the area a leaner and toned appearance. One exercise example to work the core is the plank. To do a plank, lie flat on an exercise mat with your face towards the floor. Push your body off of the mat by lifting your weight with your toes. Hold up your upper body by leaning on your elbows. Keep your back flat and contract your abs. Stay in position for a minimum of 30 seconds and repeat the move three to five more times.
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