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The Best Way to Get Rid of Stomach Fat for Men

by
author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
The Best Way to Get Rid of Stomach Fat for Men
Exercise to lose belly fat. Photo Credit Maridav/iStock/Getty Images

Men tend to gain fat in the stomach. This can be dangerous, as stomach fat can lead to medical conditions such as heart disease, high cholesterol and type 2 diabetes. Packing pounds on your middle comes from food choices, consuming excess calories and drinking too much alcohol. Changing your food and drink lifestyle can help you lose the girth, but the best way to get rid of stomach fat is through exercise.

Burn It Off

The Best Way to Get Rid of Stomach Fat for Men
Moderate-intensity physical exercise is the best way to lose belly fat. Photo Credit Maridav/iStock/Getty Images

Moderate-intensity physical exercise is the best way to lose belly fat, according to Harvard Health Publications in "Abdominal Fat and What to Do About It." Get 30 to 60 minutes of cardiovascular exercise daily by engaging in activities such as walking, jogging or cycling. Additionally, engage in at least two strength-training sessions per week, which include eight to 10 different exercises -- such as leg press, leg extension, chest press, lat pull downs, bicep curls and triceps extensions. Mix up your strength-training routine to keep your body from reaching a plateau.

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Eat Healthfully

The Best Way to Get Rid of Stomach Fat for Men
What you eat is important when it comes to belly fat. Photo Credit Reddiplomat/iStock/Getty Images

When it comes to belly fat, what you eat is extremely important. The wrong type of food, such as added sugars, white flour, saturated fats and trans fats pack the pounds right on your mid-section. While nixing the pizza is a good idea, it doesn’t mean you have to live on salad; eating whole-grain breads, oatmeal, brown rice, legumes, fruit, vegetables and lean protein help you knock the pounds off.

Cut Alcohol

The Best Way to Get Rid of Stomach Fat for Men
Alcohol can make you gain weight. Photo Credit Monkey Business Images/Monkey Business/Getty Images

Beer bellies are called that for a reason -- alcohol can make you gain weight. Your body may burn up to 36 percent less fat when there is alcohol in your system. Additionally, alcoholic drinks are generally high in carbohydrates, which can wreak havoc with your blood sugar and leave you ravenous. If you do drink, have a high-protein snack before or while you imbibe to stabilize your blood sugar and cut calorie craving.

Eat Frequently

The Best Way to Get Rid of Stomach Fat for Men
Try to eat smaller meals spread throughout the day. Photo Credit Digital Vision./Digital Vision/Getty Images

The term "diet" can be synonymous with the term "hunger." Dread of being hungry is one reason men do not like to diet. But hunger is not the answer to weight loss. Most people can go only so long on a calorie-restricted diet, and return to overeating, regaining the weight they have lost. Drastic calorie reduction puts your body in starvation mode, which not only leads to hunger, but also leads to calorie-burn slow-down. But you can defeat diet hunger by reducing your food intake slightly and dividing your food allowance into six small meals per day, which keeps you satiated so you can lose weight.

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References

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