According to MayoClinic.com, men are more likely to accumulate fat around the waist than women. This weight gain is often a result of a man’s overall lifestyle. Inactivity, poor eating habits and overconsumption of alcohol are just some factors that cause excess abdominal fat. Men carrying a lot of fat around their midsections have higher risks of developing serious diseases, such as diabetes, heart disease and cancer. To lose weight in the stomach area, men must make dietary and lifestyle changes that cause weight to shed throughout the body.
Step 1
Create a daily caloric deficit, which is the difference between the amount of calories you consume and the amount of calories you burn. It takes a 3,500 calorie deficit to lose one pound of body fat. If your body needs 1500 calories every day and you burn 2000 calories daily, you have a caloric deficit of 500 daily calories, which allows you to lose 1 pound each week. Create this calorie deficit by eating low-calorie foods and by increasing your physical activity.
Step 2
Perform cardiovascular exercises. Aerobic training will burn off both visceral fat – the fat stored deep within the abdominal cavity – and subcutaneous fat – the fat you can feel and grab. Perform between 30 and 60 minutes of moderate to high-intensity aerobic activity daily. Jog, swim, walk briskly or roller blade at least five days each week to shed both visceral and subcutaneous fat.
Step 3
Change your diet. Increase your intake of fruits, vegetables, lean proteins and whole grains. Avoid refined, sugar-laden and fatty foods, such as processed luncheon meats, sugar-filled cereals and white bread. These foods have little to no nutritional value, and they can decrease your metabolism, making it difficult for you to shed pounds. Alcohol is high in calories, so you should avoid it or drastically limit your consumption. Pay attention to portion sizes as well. Even if you eat a healthy diet, overeating can cause your waistline to expand.
Step 4
Drink water before meals. Water hydrates the body and causes organs to function more efficiently, which increases energy and stamina during workouts. It also decreases the appetite, allowing you to cut back on the amount of calories you consume daily. According to CNN Health, drinking water before each meal fills the stomach, making individuals less hungry and less likely to overeat. Carry a water bottle with you throughout the day, and drink 16 ounces of water within one hour of each meal.
Tips and Warnings
- Consult your physician before starting a new diet and exercise regime.
- You cannot burn fat from your abdomen by solely performing abdominal workouts. To lose weight around your midsection, aerobic activity is necessary.
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