Belly fat lies deep within the abdomen and surrounds the organs. This type of fat is more dangerous than fat in other areas of the body due to the increased risk of heart disease, stroke, diabetes, sleep apnea and metabolic syndrome. To determine if you are in danger of having too much belly fat, you should measure your waist. According to MayoClinic.com, men with waist sizes over 40 inches are at a greater risk of the diseases associated with too much belly fat. Speak to your doctor about strategies for men to lose belly fat.
Step 1
Eliminate junk food from your diet. You must reduce calorie intake if you want to lose belly fat. Eat small meals frequently that consist of low-calorie fare, such as fruits, vegetables, lean proteins, fat-free dairy and whole grains.
Step 2
Eliminate alcohol. Get rid of your beer gut by drinking mostly water, black coffee or unsweetened teas. If you do feel the need to imbibe, switch to light beer, which has fewer calories.
Step 3
Participate in cardiovascular activity for 45 to 60 minutes most days of the week. The more you exercise, the more calories you burn. Exercise at a moderate to high intensity activity level for optimal fat-burning results. Activities you can use to lose weight include step aerobics, kickboxing, cycling, brisk walking and swimming.
Step 4
Add weights to your workouts. Use barbells, dumbbells, leg presses, pull down bars and similar resistance exercise equipment to build lean muscle mass. When you build muscle, your body increases its metabolic rate.
Step 5
Work the abs at least three times a week. Although abdominal workouts do not spot-burn fat on men, the exercises will help tone the area to reduce the appearance of excess fat. An example of an abdominal exercise to perform is a "bicycle" workout. Lie flat on your back with your knees lifted in the air and your arms behind your head. Push your legs in and out as though you are pedaling a bicycle. Bring your right elbow to your left knee, then your left elbow to your right knee. Repeat this exercise for a total of two sets of 10 to 12 reps.
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