Carrying excess weight is unhealthy, but carrying excess weight in the stomach poses additional risks for men. Belly fat increases your chances of serious health problem more than fat carried on other parts of the body, according to the Mayo Clinic. The added weight increases your risk of high cholesterol, high triglycerides, diabetes, sleep apnea, heart disease, stroke and certain cancers. An important component to reduce these risks is to shed the excess pounds. However, it's impossible to spot reduce, so you'll need to make lifestyle changes like in any other form of weight loss.
Step 1
Trim down your portion sizes, suggests the Mayo Clinic. This helps reduce your caloric intake, which can produce a caloric deficit. It takes a deficit of 3,500 calories to lose 1 lb. of fat, according to the National Institutes of Health.
Step 2
Swap high-fat foods with fruits, vegetables, legumes, whole grains and lean cuts of meat, which are generally low in fat and calories. Like cutting down portion sizes, the healthier foods reduce your caloric intake, which can produce a caloric deficit and help shed belly fat.
Step 3
Limit calorie-containing beverages. Drinking calories increases your caloric intake and can cause weight gain, so limit or eliminate soda, juice, sports drinks, beer, wine and similar beverages to help you lose belly fat.
Step 4
Burn additional calories with aerobic exercise. The National Institutes of Health suggests getting at least 30 minutes of exercise a day, three days a week, so start walking, jogging, biking, swimming and playing racquetball, tennis, soccer, basketball or another sport.
Step 5
Lift weights as part of your workout routine. Loss of muscle can lower the amount of calories your body burns each day, according to the Mayo Clinic. By lifting weights, you maintain and even build muscle mass, which can boost your caloric burn and help shed belly fat.
Step 6
Focus on your core. Even though there's no way to spot reduce belly fat, you can improve the tone of your midsection by focusing on exercises that work your abdominals and back. Crunches, twists, planks and similar activities can build lean muscles to improve the appearance on your abs when you drop the excess pounds.
Tips and Warnings
- To determine if you're carrying too much belly fat, the Mayo Clinic recommends measuring your waistline. Any measurement greater than 40 inches increases your risk of high cholesterol, diabetes, heart disease, stroke and other complications.
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