The stomach always seems to be one of those areas where fat congregates. Of course, once it sets in, it tends to stick around. Because of this, getting rid of the gut fat will require time, determination and hard work. Don't fall victim to fad diets or the newest gimmick advertised on late-night infomercials. If you put in the effort, you'll not only look better and feel more confident, but more importantly you'll also benefit from a healthier lifestyle.
Diet
Step 1
Cut down on your calorie intake. The best thing you can do is to simply go through your kitchen and remove high-carb and calorie foods, such as sweets, chips, bread, white rice and potatoes. By removing the temptation, you'll be more prone to choose a healthier snack.
Step 2
Eat a balanced diet. Do not starve yourself. To provide your body with the necessary energy to work out, you must provide it sufficient fuel. Eat breakfast, lunch and dinner. The meals should be high in protein and fiber. Fish, beef and poultry are excellent sources of protein, while vegetables and fruit provide the necessary fiber. For snacks, try different fruits and vegetables, as well as nuts.
Step 3
Drink plenty of water. Your body must remain properly hydrated so you can continue to work out. Avoid soda and sugary juice drinks.
Step 4
Limit the amount of alcohol you drink. You don't need to cut out alcohol entirely. A few drinks on a Friday night will not cause your waistline to expand. However, drinking every night or drinking for the sole purpose of getting drunk will not help in your effort to lose the gut.
Exercise
Step 1
Devise a strength-training routine that focuses mostly on lifting weights, as this will help build muscle and burn fat at the same time. You may use any weights or equipment you like, such as dumbbells, bench press, row machine and overhead press. Aim for five sets with five reps each.
Step 2
Alternate the equipment and workout. If you worked with a bench press one day, try the row machine the next day. Altogether, you should be working out at least three days a week, for at least 45 minutes each day. As you grow stronger, add weight to your lifts.
Step 3
Add some cardiovascular or aerobic exercises to your workout schedule. Set aside 15 minutes after each lifting routine to go bicycling, jogging or swimming. Again, as you become more and more fit, increase the time you commit to doing cardio. In the end, you should be aiming for about 30 minutes of aerobic or cardio exercise every day for three to four days a week.
Tips and Warnings
- Measure your waistline every two weeks after you've started eating correctly and working out. Noting your progress will help motivate you to continue.
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