Developing a beer belly is a health concern. Men who develop this issue are at higher risk for stroke, cancer and heart disease, according to MayoClinic.com. Building muscle through strength training sessions and planning regular cardiovascular activity will help you shed midsection fat.
Step 1
Limit alcohol consumption. Consuming too many calories through alcohol can result in midsection fat for men. If you drink alcohol, limit consumption to two drinks or less daily, recommends MayoClinic.com. Select wine when possible, which is a healthy alternative to beer.
Step 2
Increase your activity level. When you increase activity level, your body burns fat cells, including those around the midsection. Healthy men need at least two hours and 30 minutes of aerobic activity weekly, according to the Centers for Disease Control and Prevention.
Step 3
Strengthen the midsection. An abdominal hold is an effective stomach strengthening movement that tones belly fat. Sit on a chair and place your hands on the chair edge, fingers pointed toward the knees. Contract the abdominal muscles and lift the toes towards the ceiling, about 2 to 4 inches. Hold the contraction up to 10 seconds and repeat the movement for about a minute.
Step 4
Reduce calorie intake. Cutting back on calories forces your body to use fat reserves, resulting in beer belly loss. A pound of fat is equal to 3,500 calories. If your goal is to shed a pound a week, reduce calorie intake by 500 calories daily. Beer is high in calories, so cutting consumption of this type of drink will assist in achieving this goal. Men shouldn't consume fewer than 1,500 calories daily.
Step 5
Eat the right foods. Select foods that are low in calories, such as fruits, vegetables and low-fat dairy. Whole grain carbohydrates and lean protein sources are options, too. Consuming foods rich in monounsaturated fats, found in avocados and nuts, also reduce belly fat, according to Men's Health Magazine Senior Editor Matt Bean on CBS News.
Tips and Warnings
- Select higher intensity activities to lose a beer belly quicker. For example, walking burns 228 calories an hour for a 200-lb. man, while playing basketball burns 728 calories an hour, according to MayoClinic.com.
- Discuss your plan to lose belly weight with your doctor. He can recommend healthy lifestyle changes to lose weight. If you have challenges cutting out alcoholic beverages, your doctor can assist with getting help.
References
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
- Centers for Disease Control and Prevention: Exercise for Everyone
- Fitness: Top 10 Ab Exercises
- MayoClinic.com: Exercise for Weight Loss
- CBS News: How To Buckle Down on Belly Fat
- MayoClinic.com: Food Pyramids: Explore These Healthy Diet Options
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