The biggest problem areas on women are the hips and thighs when it comes to weight gain. For men, the biggest problem tends to be the gut or "love handles." But when it comes to the stomach, neither sex is exempt. If you are a man or woman and you have developed a gut over the years, there is a way to get rid of it quickly.
Step 1
Restructure your diet. If you want to lose the gut, you need to lose empty calories. Avoid cakes, cookies, fast food, deep fried foods, high-fat dairy products, commercial baked goods and white flour products. They are low in fiber and nutrient value. Have your diet consist of lean meats, low-fat dairy products, fruits, vegetables, whole grains, beans and fish.
Step 2
Sacrifice some of your total caloric intake. In order to lose a pound of weight, you need to create a 3,500-calorie deficit. Reduce your daily caloric intake by 500 calories to lose a pound of weight a week. Being that there is no such thing as spot reduction, this weight loss will take place all over your whole body, including your gut.
Step 3
Drink healthier drinks and eliminate alcohol. Alcohol is high in calories and causes your blood sugar to rise quickly when you drink. This causes fast weight gain. Also avoid any other beverage that has sugar or calories like soda, processed fruit drinks or high-calorie lattes. Drink water instead as it has no calories and it also helps keep you hydrated. According to the Institute of Medicine, women should get approximately 2.7 total liters of water a day and men should get around 3.7 liters.
Step 4
Eat more frequently. If you eat a meal then wait several hours to eat again, you hold on to stored fat for energy and your metabolism slows down. This means that your gut will not get any smaller. To give your metabolism a boost, eat a small, balanced meal every two to three hours throughout the day, starting as soon as you get up. An example of a balanced meal would be baked salmon with couscous and steamed Brussels sprouts.
Step 5
Do cardio training. Cardiovascular training is a must if you want to burn your gut fat. Perform cardiovascular training three times a week on alternating days for 45 to 60 minutes. Examples of things you can do include running, biking, swimming, stair climbing, rowing, elliptical training or attend cardio classes.
Step 6
Work out with weights. Weight training can help you build muscle, which can further increase your metabolism. Do exercises that hit all of your major muscle groups, including your abs. Examples include bench presses, military presses, lat pulldowns, triceps extensions, dumbbell curls, lunges and crunches. Perform 12 to 15 reps and three to four sets. Do weight training three days a week, alternating with the days you do cardio.
Tips and Warnings
- Do not eat late at night when your metabolism naturally is slower.
- Get your doctor's permission before you engage in any hard exercise routines.
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