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How to Eat Right & Lose the Gut for Men

Jul 10, 2011 | By Solomon Branch
How to Eat Right & Lose the Gut for Men
Photo Credit Creatas Images/Creatas/Getty Images

Eating the right foods can go a long way in helping you lose that extra fat around the abdomen -- and avoiding certain foods is equally important. Losing your gut isn't just a matter of vanity or helping your clothes fit better. Increased abdominal fat can lead to diabetes and high blood pressure, which is common in men as they tend to gain their fat around the abdomen. Losing abdominal fat requires adopting an overall weight loss program, so your belly-fighting regimen should also include cardiovascular exercise and strength training to help burn calories and build metabolism-boosting muscle. While exercising your abdominal region exclusively to reduce fat won't work, you should include a workout for the abdominal muscles -- such as situps or crunches -- to help shape and tone the belly. Consult your doctor before you begin a weight loss and exercise regimen.

Step 1

Eat healthful foods and avoid the unhealthy, fat-inducing ones. The U.S. Department of Agriculture recommends consuming lean red meats, poultry, fish, nuts and eggs, along with fresh fruits and vegetables, low-fat dairy products and whole grains to help maintain and lose weight. This can include meals such as a lean cut of beef with a salad and whole-grain roll, or eggs with sliced tomatoes and whole-grain toast. Avoid eating too many foods that are high in added sugar, salt, fat and cholesterol, which can easily pack on the pounds. Avoid too much alcohol, particularly beer, as it can easily accumulate belly fat if consumed in excess.

Step 2

Monitor your calories. To lose 1 lb. of fat, you need to expend 3,500 more calories than you consume. Start creating a calorie deficit by cutting 500 calories a day from your diet, which will lead to a 3,500 caloric deficit in one week, even before exercise is considered. If, however, you consume more calories than you are expending, dropping the calories won't make a difference. For example, if you consume 2,800 calories a day but only expend 2,000, cutting 500 calories won't make a difference other than you will gain less weight. To help keep track of your calories, write down both your daily calories expended and consumed in a journal.

Step 3

Eat in moderation and consume several meals a day. To give time for proper digestion and to aid proper metabolism, eat at least three meals a day, spreading them apart by three to four hours. When your metabolism is functioning properly, you will lose weight more easily and have less digestive problems. Alternatively, you can eat five to six small meals a day, spreading the meals two to three hours apart.

Step 4

Perform cardio exercise to burn fat and boost your metabolism. The American Council on Exercise recommends performing some form of exercise, such as running, jogging or biking, for 45 minutes, five to six days a week to lose weight. Start by walking for 15 to 20 minutes at a time if you are just starting to exercise -- and gradually working your way up to a pace that consistently increases your heartbeat and makes you sweat. To lose your belly fat, you need to lose weight in your entire body and cardio is the most effective way to burn calories to help accomplish that goal.

Step 5

Include strength training to build and tone muscles. Strength training should be performed at least twice a week on non-consecutive days. In addition to situps and crunches for the abdominal muscles, work the other major muscle groups, including the chest, shoulders, arms, back and legs. For example, perform bench presses to work the chest, working with a weight that you can lift eight to 12 times without losing proper form. Use dumbbells to perform arm curls to build the biceps, lifting the weights slowly, maintaining proper form throughout the movement. To perform crunches, start by lying on your back and put your hands behind your head. Flex your abdominal muscles and move your chest toward your hip, stopping when the middle of your back is off the floor, then slowly return to your starting position. In the beginning, perform each exercise for at least one set of eight to 12 repetitions. Once you have built more strength and endurance, increase the number of sets to three. When you can do that without straining, increase the amount of resistance or weight.

Step 6

Consult your doctor before you begin your weight loss regimen. A doctor may prescribe a special very-low-calorie diet if he deems it necessary. Unless prescribed by a doctor, avoid eating too few calories. Men should consume no fewer than 1,500 calories a day, according to MedlinePlus. Avoid extreme exercise programs, such as exercising three to four hours a day, which can easily lead to burnout and giving up your exercise regimen.

Tips and Warnings

  • Men, in general, have a harder time losing abdominal fat than women. Genetics and family traits also play a role, so if you come from a family that has pear- or apple-shaped bodies, it might be more difficult for you to lose belly fat.

References

Article reviewed by RandyS Last updated on: Jul 10, 2011

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