According to the American Dietetic Association, men gain more weight around the middle than women due increased testosterone levels. This excess belly fat can increase a man's risk of many serious ailments, such as heart disease and diabetes. To stay healthy, men should keep their waist measurement under 40 inches. If your waist measures over 40 inches, a healthy diet plan can help you successfully reduce your belly bulge.
Cutting Calories
No matter what part of the body you're trying to slim down, the same basic rules apply: To lose weight, you have to watch your calories. The amount of calories you should ideally eat depends on your activity level, as well as your weight and height. For most moderately active men, daily caloric intake should fall somewhere between 2,000 to 2,800 calories a day. If you consume more than that, you'll need to reduce portion sizes and replace higher calorie fare with foods lower in calories to successfully lose your belly bulge.
Healthy Eating
The type of food you eat also matters when it comes to losing weight around the middle. The American Heart Association suggests eating less than two grams of trans fats a day, since these fats tend to cause excess stomach fat more than other kinds of fats. Fried food, cheese and red meat also contribute to belly bulge. For men, one key to reducing belly fat is to eat less fatty fare and focus instead on more vegetables, fruits, whole grains and low-fat dairy. Try to eat about two and a half cups of vegetables and two cups of fruit a day, and consume more unsaturated healthy fats like canola oil, olive oil, avocados, seeds and nuts.
Lifestyle Changes
Excess alcohol can result in more visceral fat in the stomach, causing the stereotypical male "beer belly." To battle this, you may have to reduce your alcohol consumption. Your body will most likely burn away a moderate amount of alcohol, though if you consume more than one cocktail a day it can start to show around the middle. Smoking also contributes to more stomach fat, even in people who aren't otherwise overweight.
Exercise
Any successful diet plan to combat belly bulge must also include a sufficient amount of physical activity. Cutting calories and eating healthier fare will get you part of the way, but to burn fat you also have to exercise. Don't think you can just spot burn your gut with daily sit-ups -- to shrink your middle, you need full cardiovascular exercise. Ideally, the Department of Health and Human Services suggests approximately 150 minutes of moderate aerobics per week and strength training to build muscle. Depending on how much fat you want to lose, you may need to increase the amount of weekly exercise in order to meet your goals.
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