The American Heart Association warns that men with a waist circumference over 40 inches are at increased risk for a number of health conditions. A large belly indicates that you may have a lot of visceral fat, a particularly dangerous type that surrounds internal organs and causes the body to become more vulnerable to stroke, some forms of cancer, type 2 diabetes, metabolic syndrome, insulin resistance, high cholesterol and sleep apnea. The Mayo Clinic recognizes that genetics sometimes play a role in a man's tendency to put weight on at the abdomen but notes that lifestyle choices usually exacerbate this tendency.
Step 1
Follow standard dietary advice for losing weight. Reduce the amount of calories you eat in a day by limiting portion sizes and focusing on healthy foods that include more lean proteins, healthy carbohydrates and good fats.
Step 2
Limit saturated fats like butter, fatty cuts of meat and palm or coconut oil. Steer clear of man-made trans fats found in fried foods like buffalo wings, French fries and packaged baked goods. Instead, eat more monounsaturated fats. Snack on a handful of nuts or corn tortillas and guacamole instead of more fat-heavy foods.
Step 3
Eat foods that have healthy carbohydrates. Look for breads, pasta, bagels and cereals with whole grain as the first ingredient. Ask for whole wheat buns and brown rice in restaurants. Replacing refined grains like white flour and rice with whole grains helps discourage belly fat accumulation, as noted by lead researcher Heather Katcher in a study published in the American Journal of Clinical Nutrition. Healthy carbohydrates also means more vegetables.
Step 4
Limit alcohol to two drinks per day. The Mayo Clinic notes that too much of any alcohol will contribute to a beer belly.
Step 5
Exercise regularly. Participate in an aerobic exercise program that raises your heart rate and makes you sweat for more than 30 minutes five times per week. This amount exceeds American College of Sports Medicine Guidelines for basic health, but as shown by the Journal of Applied Physiology, those who exercised the equivalent of 20 miles of jogging per week experienced the greatest fat loss overall and fat loss at the abdomen than did participants exercising less or not at all. Strive for continuous, nonstop exercise---cycling, running, swimming---rather than stop-and-start games like basketball or softball.
Tips and Warnings
- Wine may not contribute to belly fat like other alcohols. However, it does contribute calories, and if you are trying to lose weight limiting your consumption will help. If you eat out often, learn to eat less than you are served. Restaurant portion sizes are inflated and will provide too many calories. Consider boiling whole wheat pasta with red sauce rather than ordering a pizza a few nights a week as a healthier alternative.
- Consult a physician before beginning a rigorous exercise program.
References
- Mayo Clinic: Belly Fat in Men-Why Weight Loss Matters
- American Heart Association: Metabolic Syndrome
- Journal of Applied Physiology: Inactivity, Exercise and Visceral Fat
- British Journal of Nutrition: Substitution of Saturated With Monounsaturated Fat in a 4-week Diet Affects Body Weight and Composition of Overweight and Obese Men
- American Journal of Clinical Nutrition: The Effects of a Whole Grain--Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women With Metabolic Syndrome
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