An excess of fat in the belly region is more common in men than women, but just because it's common doesn't mean it's good. A stomach roll or beer belly can place men at a higher risk of developing diabetes, heart disease, high blood pressure, stroke and cancer. Luckily, you can eliminate that stomach roll by adopting a healthier diet and committing to a regular exercise program.
Eat More Protein
To get rid of your stomach roll, you should increase your intake of protein. Generally, you need a gram of protein for each pound of body weight you have. However, many sources of protein are fattening, so stick to those that are lean, such as chicken and fish. This will keep your metabolism working throughout the day and help you burn more calories.
Exercise Regularly
Getting up and moving around on a regular basis can help you to lose your stomach roll and the fat from the rest of your body. Specifically, cardiovascular exercise is essential for burning calories and improve your heart health. To get in better shape, start with a 30-minute routine five times a week, says Harvard Medical School. Any exercise that elevates your heart rate should work, including walking or riding a bike.
Reduce Calories
Cutting back on the number of calories you consume each day makes it easier to burn stored fat with exercise. Otherwise, you'll just be burning off the calories from what you eat and staying at the same weight. According to MayoClinic.com, cut your calories by 500 a day to see a loss of 1 lbs. a week.
Challenge Yourself
To lose your stomach roll and get to a healthy weight, you have to continually challenge yourself when it comes to your workout routine. If you keep doing the same workout, eventually you won't receive benefits from it anymore. Once you become comfortable with your workout's duration or intensity, increase it to maintain its calorie-burning effects.
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