Carrying excess fat around your middle can increase your risk of heart disease, stroke, hypertension, diabetes, high cholesterol, certain cancers and sleep apnea. Men are more likely to gain weight on their abdomens than women, and having a waist size of over 40 inches increases your risk, according to MayoClinic.com. Though you can't spot-reduce particular areas of your body, diet and exercise can go a long way in helping you drop the flab around your stomach and improve your overall health.
Step 1
Reduce your caloric intake through proper portion control. While men typically require more calories than women, the same portion control per meal principle applies to both genders: use your open palm size as a measure for protein portions and your fist size for carbohydrates, fruits and vegetables.
Step 2
Choose more healthful foods that contain less fat and fewer calories, such as whole grains, poultry, fish, vegetables, fruits and low-fat dairy. Drink alcohol in moderation, and give wine a try in place of beer or hard liquor.
Step 3
Eat smaller meals more frequently throughout the day, and don't skip breakfast. While advertisements and restaurant menus would have you believe that it's manly to eat huge meals, eating less more frequently prevents you from feeling famished while keeping your metabolism going all day.
Step 4
Add strength training to your fitness routine. Men have the hormones to pack on muscle easier than women, and muscle mass gives your metabolism a boost.
Step 5
Get at least 150 minutes of moderate cardiovascular activity each week. Choose activities you enjoy, like biking, playing soccer or rollerblading, and recruit a few friends to join you for extra motivation.
Tips and Warnings
- While situps strengthen your stomach muscles, the only way to reduce your abdominal fat is to reduce your total body fat through diet and exercise.
- Talk to your doctor before starting any new diet or exercise plan.
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