Unwanted extra weight hovering around your midsection does not look attractive and can pose a health problem. Losing excessive fat around your midsection requires diligence and hard work in terms of exercise and diet. Contrary to what some believe, you can lose your gut without taking the time to visit a gym.
Step 1
Consume more protein in your diet to burn calories during the process of digestion. You burn 25 percent to 30 percent of the calories in each gram of protein during digestion, Men's Fitness states, compared with 6 to 8 percent of the calories in carbohydrates. Save 41 calories every time you choose 50 g of protein instead of carbs.
Step 2
Burn more calories than you consume each day to avoid excess calories stored in your body as fat.
Step 3
Run, walk, dance or play aerobic sports to get your heart rate up and burn calories as part of a cardiovascular exercise regimen.
Step 4
Avoid high-fructose corn syrup, a concentrated sugar that will add to your gut. The Straight Health website notes that sugar gets digested quickly, and quick digestion leads to some energy being stored as fat.
Step 5
Snack more often to keep from overeating at meals and to force your body to process food continually throughout the day, which will get your metabolism going.
Tips and Warnings
- Add a protein supplement to your diet to increase your protein intake. Drink more water to make you feel full.
- Avoid starving yourself to reduce the amount of calories you consume, which throw your metabolism out of its rhythm.
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