Being inactive and eating a high-calorie or high-fat diet can lead to fat building up on your stomach. Getting a gut is much easier than losing a gut for most people, especially if you don't belong to a health club and your only option is to work out at home. Fortunately, getting rid of your gut at home isn't a fruitless effort. By losing calories in your diet, participating in exercise and improving your muscular mass, you can get rid of your gut.
Step 1
Eliminate temptations and set yourself up for success. Get rid of any tempting junk food, such as cookies, ice cream, cakes and candy. Stock your kitchen with fruits, vegetables, whole grains, lean protein and low-fat dairy products. Prepare your grocery list with these items ahead of time and only take enough money to buy what's on your list.
Step 2
Reduce or stop your alcohol consumption. Although beer, wine and liquor may be low fat, they are high in calories and sugar. Both calories and sugar lead to fat accumulation.
Step 3
Decrease your daily calorie intake by 250 to 500 calories a day. Read the nutrition label on food packaging to find out how many calories each item contains. Eat smaller portions more frequently, avoid items with more than 400 calories and replace a high-calorie food, such as pizza, with a lower-calorie food, such as a grilled chicken salad.
Step 4
Perform a minimum of 30 minutes of cardio exercise five days a week. At home you can use an aerobics DVD, go for a run, ride your bike, swim or go for a walk. Work at a moderately intense pace and alternate between at least two activities to avoid hitting a weight loss plateau.
Step 5
Perform strength-training activities with free weights and your body weight to build muscle tissue and improve your metabolism. At home, you can replace dumbbells with cans of soup or water bottles. Perform exercises such as pushups, bicep curls and triceps extensions for your upper body. Squats, lunges and wall sits are beneficial for your lower body. Work out at least twice a week doing a total of eight to 12 repetitions of eight to 10 exercises.
Step 6
Perform abdominal exercises every other day. Choose a variety of exercises that target the front and sides of your stomach, such as crunches, reverse crunches, flutter kicks, side bends and the mason twist. Complete as many repetitions as you can for eight to 10 exercises.
Things You'll Need
- 2 dumbbells or soup cans
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