A big gut, also known as a "beer belly," can develop from a variety of unhealthy habits. A poor diet, lack of exercise, excessive alcohol consumption, stress, slow metabolism and the aging process are all factors that contribute to a large stomach. If you want to work off a big gut, however, you have to develop some self-discipline. Cleaning up your diet and adding plenty of cardio and resistance exercise are keys to losing that extra fat around your midsection.
Step 1
Engage in full-body resistance training two or three days per week. Aim to complete compound exercises, or those that work multiple muscle groups simultaneously. Chest presses, lat pulldowns, leg presses, squats and torso twists are a few exercises that work several muscles at once. This can increase your resting metabolism, helping you burn fat around your gut, even while at rest.
Step 2
Add aerobic exercise into your workout regimen. Resistance training is good for body shaping and metabolism, but cardio burns the calories to help you shed that belly fat. Running, jumping rope, dancing, elliptical training and swimming are some of the best cardio workouts to trim off fat. Aim for at least 60 minutes per session, four or five days a week.
Step 3
Lose your gut by reducing stress levels. When you are stressed, your body produces a hormone called cortisol, which promotes fat storage around your stomach. Some of the most effective ways to relieve stress include deep breathing, meditation, stretching exercises, and sitting in a steam room or sauna.
Step 4
Choose low-glycemic carbs, which take a while to digest and stabilize your insulin levels. Insulin is a hormone that increases glucose uptake in fat cells and is generally created from consumption of simple carbs and sugars. Low-glycemic carbs, however, promote better energy levels without the excess insulin. Whole wheat pasta, slow cooked oatmeal, millet, quinoa, fruits and vegetables are some of the best sources of low-glycemic carbs.
Step 5
Eat more lean proteins, such as salmon, turkey, eggs, tofu and chicken breast, to lose that gut. According to Mackie Shilstone, author of "The Fat-Burning Bible," your body has to expend more energy to digest protein, creating a thermic effect. Not only does it burn more calories during digestion, but it also keeps you feeling satiated longer and decreases the likelihood that you will gorge on junk food or empty calories.
References
- The Facts About Fitness; Cortisol and Abdominal Fat; Christian Finn
- "The Abs Diet"; David Zinczenko; 2005
- "The Fat-Burning Bible"; Mackie Shilstone; 2005
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