Men who carry extra weight on their bellies are at a much higher risk of developing serious health problems. Belly fat is linked to heart disease, stroke, diabetes and sleep apnea. Although heredity may play a small role in where your fat is carried, for most men belly fat is from an unhealthy or sedentary lifestyle. You can lose belly fat and prevent disease by making lifestyle changes at home, like eating healthier and exercising more.
Step 1
Eat more fruits, vegetables and whole grains. In addition to having nutrients that are necessary for a well balanced diet, fruits and vegetables contain a high water and fiber content. Foods with high water and fiber content make you feel fuller for longer. If you feel full you're less likely to indulge in unhealthy snacks.
Step 2
Eat lean proteins. Cut fatty unhealthy meats from your diet. Instead, eat healthier lean proteins. Good examples of lean proteins include fish, lean chicken, beans, seeds and nuts. These proteins contain less fat and calories that can help you lose belly fat.
Step 3
Cut out sugary drinks. Soda and juice drinks contain plenty of sugar and unnecessary calories. The average can of soda contains a surprising 150 calories. This causes weight gain if you drink soda regularly. Drink water instead to lose belly fat, as it contains no calories.
Step 4
Perform aerobic exercise. Anything that increases your heart rate is considered aerobic exercise. Find ways around the house to get your heart rate up, such as using a workout video, jumping rope or dancing. Aerobic exercise burns calories and helps you shed pounds all over, including belly fat.
Step 5
Do strength training exercise. Strength training builds muscle; muscle helps you burn more calories. By burning calories you lose belly fat. Do strength training at home using your body weight. Push-ups and chin-ups are examples of exercises that use body weight as resistance.
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