How to Reduce Men's Stomach Size

Spot reducing is a myth, according to the American Council on Exercise. You can't target fat on a particular area of your body by exercising that one spot. Fat is gained and lost throughout the body. However, men have a tendency to accumulate fat, and find it hard to lose fat, in the abdominal region, whereas the butt, hips and thighs tend to be more problematic for women. Reducing your stomach as a guy can be accomplished through a combination of changes in your diet, aerobic exercise and strength training.

A man and woman are exercising together. (Image: Jupiterimages/Stockbyte/Getty Images)

Step 1

Focus on eating plant-based foods, such as fruits, vegetables and whole grains. These foods are high in water, fiber and nutrition but low in calories. Limit your sugar, meat and dairy intake.

Step 2

Burn calories by engaging in an hour or more of aerobic exercise, most days of the week. The more calories you burn the more your body will tap in to the fat stores throughout your body, including your abdomen.

Step 3

Do total-body strength training. Work out all of your major muscle groups. As your lean muscle mass increases your metabolism increases. This means that your body will burn more calories at rest than when you have less muscle mass.

Step 4

Strength train your abdominal muscles. Even though you can't spot reduce your stomach through abdominal exercises, you can tone and tighten the underlying muscle. Do abdominal exercises that focus on your transverse abdominis, rectus abdominis and obliques.


Gradually make these changes and incorporate exercise and diet change into your lifestyle, as you will need to continue them over your lifetime.


Always consult your doctor before beginning a weight-loss plan.

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