Having a waist circumference greater than 40 inches can increase a man's risk of developing certain chronic diseases, according to the health information website of the Mayo Clinic. No magic formula for the reduction of belly fat exists. But a combination of smart diet practices and increased physical activity will help you lose fat all over, including at the belly.
Step 1
Reduce your calorie intake. Aim to make healthier choices like switching to low-fat dairy, cutting out soda and choosing grilled over fried foods. Cut back on portion sizes--eat just a palm-sized serving of meat or chicken at meals, a ½-cup serving of starch and fill the rest of your plate with fresh vegetables.
Step 2
Eat more whole grains. Skip white bagels, rice and baked goods and choose those made with 100 percent whole grains instead. A study published in the American Journal of Clinical Nutrition in 2008 found that dieters who replaced their intake of refined grains with whole grains not only lost weight but also reduced the amount of body fat at their abdominal region when compared to those who continued to eat refined grains.
Step 3
Moderate alcohol intake. Stick to, at the most, two drinks per day. Alcohol adds calories and causes weight gain at the abdomen.
Step 4
Focus on unsaturated fats. Limit your intake of fatty cuts of meat, butter, whole milk and snack products, which all contain saturated and/or trans fats. Get the necessary amount of fat in your diet--less than 30 percent of your total calories--from foods like plant oils--such as olive or canola oil--salmon, avocados, nuts or nut butter and seeds. When eight overweight men replaced their usual intake of saturated fats with unsaturated fats, they lost weight and fat without significant calorie reductions, reports a study in a 2003 issue of the British Journal of Nutrition.
Step 5
Participate in regular physical activity to help you burn calories and trim belly fat. Fit in the equivalent of 20 miles of jogging per week--or about 45 to 60 minutes of moderate intensity cardiovascular work most days of the week. A study in a 2005 issue of the Journal of Applied Physiology reported that doing higher amounts of exercise than prescribed by the Centers for Disease Control and Prevention, or CDC, results in belly fat loss, while sticking to the CDC-recommended 30 minutes, five days per week simply curbs additional gains.
Tips and Warnings
- Performing abdominal exercises strengthens the muscles of the abdomen, but will not result in a loss of belly fat.
- Before embarking on a weight loss regimen, consult your doctor.
References
- MayoClinic.com: Belly Fat in Men
- American Journal of Clinical Nutrition: The Effects of a Whole Grain--Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women with Metabolic Syndrome
- British Journal of Nutrition: Substitution of Saturated with Monounsaturated Fat in a 4-Week Diet Affects Body Weight and Composition of Overweight and Obese men.
- Journal of Applied Physiology: Inactivity, Exercise and Visceral Fat
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