How to Lose Belly Fat (for Men)

Belly fat looks very unsightly and difficult to remove, but the problem is not simply about appearance. Being overweight is very dangerous, especially in men. A large waist size increases the risk of many chronic diseases, including diabetes, cardiovascular disease, sleep apnea, and even certain cancers (such as colon or rectal cancer). ^{[1] X Source of Research} Making changes to your diet and lifestyle can help you lose belly fat (and its associated risks), lose weight, and lead a healthier lifestyle.

Table of Contents

Lifestyle changes to reduce belly fat

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Talk to your doctor. Talk to your doctor before starting any new diet or exercise. Your doctor will decide if the new regimen is safe and right for you.

Often, excess belly fat is associated with many chronic health problems such as diabetes or cardiovascular disease. ^{[2] X Trusted Source National Heart, Lung, and Blood Institute Go to the source} Therefore, it’s important to talk to your doctor about a new diet and exercise regimen to ensure your health.

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Eat less carbohydrates. Research shows that foods high in carbohydrates or carbs can increase belly fat and waist size. Reducing the consumption of these foods in your diet will help you lose weight and reduce belly fat. ^{[3] X Research Sources} The diet should consist mostly of lean protein, vegetables, fruits, and low-fat dairy.

Limit your consumption of “empty” carbohydrates like bread, rice, crackers or pasta. These foods are not unhealthy (especially if made from whole grains) but are not considered nutritious foods.
If you eat carb-rich foods, you should choose 100% whole grains. Whole grains are richer in fiber, more nutritious and relatively healthy. ^{[4] X Research Source} Besides, you need to pay attention to the portion size – one serving of pasta or rice equals 1/2 cup or 125 ml.
Whole grains include brown rice, 100% whole grain bread and pasta, barley and quinoa.

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Protein booster. Protein-rich foods can help men lose weight, lose belly fat, and maintain lean muscle mass. ^{[5] X Trusted Source PubMed Central Go to the source} Getting enough protein also helps you feel fuller for longer.

For weight loss, protein-rich foods should make up about 20-25% of calories per day. For example, if you eat 1600 calories per day, you need to add 80-100 g of protein; If you eat 1200 calories per day, you need to add 60-75 g of protein. ^{[6] X Research Sources}
Lean proteins include: lentils, skinless chicken, turkey, eggs, low-fat dairy, seafood, pork, lean beef and tofu. These foods provide the energy you need and help you feel full without consuming too many calories.

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Reduce your calorie intake. Reducing your daily calorie intake will help you lose weight. There are many ways to help reduce calories. You can try cutting back on portion sizes, burning more calories through physical activity, and switching to a high-protein, low-fat, and low-carbohydrate diet.

Start tracking your daily calorie intake. Keep track of calories in drinks, cooking oils, salad dressings and other sauces.
Keep a food diary to keep track of your calorie intake. Online food diaries or mobile apps are designed to help you know the calories in your food, track your calorie intake, and even connect with others on a weight loss regimen.
The amount of calories you need to add to lose weight depends on your age, body size, and activity level. To lose 0.5-1 kg in a week, you need to cut about 500 calories per day. This weight loss rate is safe and suitable for most men. ^{[7] X Trusted Source Mayo Clinic Go to Source}

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Reduce sugar consumption. Research shows that consuming sugar can increase belly fat over time. Men who ate less sugar had smaller waist sizes. ^{[8] X Research Sources}

Limit or stop consuming foods such as: soft drinks, candy, cookies, cakes and other sweets, foods made with white flour (such as white bread or white pasta).
If you have a sweet tooth, try eating a piece of fruit or your favorite sweet, but in very small portions.

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Do not drink alcoholic beverages. This is why men with fat belly are called “beer belly”. On the other hand, beer is not the only drink that increases belly fat. Research shows that all types of alcohol increase belly fat in men. ^{[9] X Trusted Source Mayo Clinic Go to Source}

It is recommended that men drink no more than 2 servings of alcoholic beverages per day; ^{[10] X Trusted Source Mayo Clinic Go to the source} however, if you want to lose belly fat, you should quit drinking alcohol.

Physical activity to reduce belly fat

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Start exercising. Exercise combined with a low-calorie diet will aid and speed up weight loss by burning calories and boosting metabolism. ^{[11] X Trusted Source Mayo Clinic Go to the source} The combination of regular cardio exercise will help you lose weight and also reduce belly fat.

Jogging, climbing, cycling, and swimming are all cardio exercises that help burn calories. You should do cardio-pulmonary strengthening exercises for at least 30 minutes, 5 times per week for the best results. ^{[12] X Trusted Source Health.gov Go to Source}
If you don’t want to exercise every day, you need to find ways to increase activity in your daily activities. For example, get into the habit of taking the stairs instead of the elevator, parking far away from your destination, using a standing desk.
Exercise is even more important for desk-bound and sedentary employees.

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Increase strength training exercises. The older you are, the harder it will be to lose belly fat. This is partly due to the natural loss of lean muscle mass as you age, but it can also be because the body begins to store extra fat around the belly. ^{[13] X Trusted Source Mayo Clinic Go to the source} Maintaining lean muscle mass can help prevent this.

Do strength training exercises at least 2 days per week, 20-30 minutes each day. ^{[14] X Trusted Source Health.gov Go to Source}
Strength training exercises include: freestyle lifting, weight lifting, or yoga.

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Strengthen the whole body exercise. “Abs-focused exercises” like crunches or planks help strengthen the abdominal muscles but do not reduce belly fat. Strength training and tightening exercises will help build lean muscle, but not reduce belly. ^{[15] X Trusted Source Health.gov Go to Source}

Focus on total body weight loss. Adjust your diet and do cardio exercises at an appropriate level. Next, start incorporating abdominal exercises to help tone your abs.

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Find a practice buddy. You will feel more comfortable exercising if you have a partner to practice with. Research shows that having a workout buddy makes it easier to stick to your workout schedule and work out more often. ^{[16] X Research Source}

If you’re competitive, you might find it fun to race with your workout buddy to see who hits your weight loss goal first.

Track your progress and stay motivated

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Weigh body weight. To lose or get rid of belly fat, you need to lose body weight as well. Weighing regularly will help you keep track of how much weight you’ve lost.

Ideally you should weigh about 1-2 times per week. Besides, you also remember to weigh on the same day of the week, at the same time and wear the same clothes. ^{[17] X Trusted Source PubMed Central Go to source}
Keep a weight monitoring diary. You will be more motivated to persevere when you see the weight loss process. Diary also helps you detect if you are gaining weight.

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Measure waist circumference. Tracking waist size is also one of the ways to assess the process of reducing belly fat. This is the measurement around the smallest part of the waist. When you lose belly fat, your waist size will also decrease ^{[18] X Research Source}

Use a tape measure to measure your waist size. Find the highest part of the hip bone and the lowest part of the ribs and then wrap the tape measure around the area between these two points. Continue measuring to monitor belly fat loss. ^{[19] X Research Source}
A waist size greater than 94 cm indicates that you have a lot of belly fat and are at risk for chronic disease. ^{[20] X Research Source}
Keep in mind that muscle weighs more than fat, so if you’re losing weight while gaining muscle, the weighing may not be accurate. The best way to track belly fat loss is to measure your waist size and body weight.

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Make a to-do list instead of eating. Dieting can be a bit difficult, especially when you’re constantly thinking about food or eating to keep from getting bored. The best way to reduce cravings is to keep yourself busy and engage in activities you love. ^{[21] X Research Source}

Make a list of other enjoyable activities that can help you avoid snacking or eating out of boredom. ^{[22] X Research Source} Carry this list with you just in case you get an appetite.
Suggestions for you include: walking, reading, cleaning the trash, chatting with family or friends, doing housework.
If you feel hungry and it’s almost time to eat, you can start the meal and then move on to other activities. Do not continue to eat (both meals and snacks).

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Stress control . When you are under chronic stress, your body releases the hormone cortisp, which causes extra fat to be stored in the abdominal area. ^{[23] X Research Source} In addition, long-term elevated cortisone levels can increase hunger. ^{[24] X Research Source}

Try to remove and control the things/situations/people that stress you out. Learn to better control the stressors in your life that you can’t change (like work, for example). You can see a lifestyle counselor or therapist for guidance on how to manage stress.
Remember, although you can’t control the situation, you can control how you react to it. Mind and body exercises like yoga and meditation will help you learn how to relax your mind so you can easily cope with stress, anxiety, and depression.

Advice

Drinking plenty of water can help you feel full between meals, thereby aiding weight loss. If portion control is difficult, try drinking 2 full glasses of water before meals.
If you go to school or work, you should make your own and bring your lunch instead of buying it from outside. This not only saves money, but also helps you control portion sizes more easily.
Cook dinner at home instead of eating out whenever possible, as most restaurants use a lot of butter, oil and salt in even the “healthiest” dishes (like salad) can also be high in calories. If ordering food out, you should order an accompaniment such as a salad dressing/dipping sauce to cut calories.
Always talk to your doctor before trying to lose weight or change your exercise regimen.

Steps

Lifestyle changes to reduce belly fat

Physical activity to reduce belly fat

Track your progress and stay motivated

Advice

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