How to Lose Belly Fat (for Men)

Two Parts:Slimming Down Tracking Progress and Staying Motivated

Belly fat can be unsightly and hard to get rid of, but it is an issue of more than just aesthetics. Carrying excessive weight in your midsection is extremely dangerous, putting you at a higher risk for diabetes, heart disease, and even certain cancers.Read this article to learn how to lose that stubborn belly fat for good, and improve your physical appearance as well as your overall health.

Part 1 of 2: Slimming Down

1
Create a calorie deficit. The only way to lose belly fat is to lose overall weight by simply reducing the amount of calories you consume on a daily basis. You can do this in two ways: by cutting down on portion sizes and by burning more calories through physical activity.
- Begin keeping track of the amount of calories you consume on a daily basis. Don't forget to include the calories in beverages, cooking oils, salad dressings, and sauces.
- It may be helpful to begin a food journal so that you can better track your intake. Websites like My Fitness Pal and Calorie King are designed to help people find the calorie content of the foods they eat, keep track of their intake, and even connect with other dieters.
- The amount of calories you will need to eat in order to lose weight depends on your age, build, and level of physical activity. In general, though, your goal should be to consume fewer calories than you burn in a given day. You will need to create a calorie deficit of 3,500 in order to lose one pound.^[2]
2
Load up on protein. Dieting doesn't have to mean feeling hungry all the time. Lean proteins like chicken, turkey, fish, and tofu provide you with the energy you need and help keep you full without piling on unnecessary calories.
- Your diet should consist of lean proteins, vegetables, fruits, whole grains, and some dairy. Limit your intake of empty carbohydrates like rice and bread, which provide little in the way of nutrition and do not keep you full for long.
- Reduce your intake of sugar, which tends to be stored in the body as fat if not burned off immediately through physical activity. If you have a sweet tooth, opt for healthy options like honey and dark chocolate.
3
Tackle stress. When we feel stressed, our bodies release the hormone cortisol, which among things, causes the body to store extra fat in the midsection.^[3] People who suffer from chronic stress tend to store extra fat in the midsection, even if they are otherwise slender. Eliminate stressful things, people, and situations from your life, if possible, and learn how to better manage the stress associated with elements of your life that can't be changed (like your job, for example).
- One way to reduce the amount of stress you feel on a daily basis is to better manage your time so that you are not constantly rushing. Organize your time by writing down the tasks you need to complete and checking them off one-by-one as you complete them. If you don't already, use a personal planner to keep track of your obligations for the day/week/month.
- Learning to better manage your finances can also help you deal with stress. Keep track of the amount of money you spend and learn to differentiate between necessities and luxuries.
- Remember that while you can't always control your circumstances, you can control the way you react to your circumstances. Mind/body practices like yoga and meditation help you learn how to relax your mind so that you can better cope with stress, anxiety, and depression.
4
Drink in moderation. There's a reason why they call it a "beer belly;" but beer alone is not the main culprit behind belly fat. All alcohol eventually turns to sugar in the body, and tends to be stored in the midsection. Male drinkers, especially as they get older, are particularly prone to growing "beer bellies."^[4]
- If you do drink, do so in moderation. Opt for wine when possible, as it is better for the heart and midsection.
5
Get physical. Exercise alone will not help you lose weight, but when coupled with a low calorie diet, physical activity can help speed up weight loss by burning calories and speeding up your metabolism. It is especially important to exercise if you work a sedentary desk job.
- Running, hiking, biking, and kickboxing are all examples of calorie-burning cardio exercises. Aim to get at least 30 minutes of aerobic exercise five times a week.
- If you don't want to exercise every day, then find ways to incorporate more movement into your daily routine. Get in the habit of taking the stairs rather than the elevator, parking farther away from your destination, and using a standing desk.
6
Save toning exercises for later. Crunches and planks may help strengthen your core, but there is no use building muscle underneath a layer of fat. Focus on weight loss first, and then begin incorporating abdominal workouts into your routine.

Part 2 of 2: Tracking Progress and Staying Motivated

1
Take measurements. Remember that muscle weighs more than fat, so if you are trying to lose weight while building muscle, the scale can be misleading. Your best bet is track your progress by measuring your waistline.
- Use a tape measure to measure the circumference of your waist at the narrowest point and the widest point (about an inch or two below your belly button). Continue taking measurements as you diet to track your progress.
2
Find an exercise buddy. Having somebody to accompany you on your workouts can make exercise feel like fun rather than arduous work. If you are a competitive person, it may be beneficial to race with your weight-loss buddy to see who can reach their goal weight first.
3
Find ways to keep busy. Dieting can be hard, especially when you have too much free time to think about food. The best way to curb your appetite is to stay busy and indulge in activities that you enjoy more than (or as much as) eating. Make plans with friends, devote more time to your favorite hobbies, and so on.
4
Give yourself time. Usually, the beginning of a diet is the hardest because your body has grown accustomed to a certain lifestyle. Many people believe that it takes 27 days to make or break any new habit, and that includes dieting. Be patient in the beginning stages of your diet and remember that the occasional slip-up is inevitable.
- The more weight you lose, the easier it will be for you to continue dieting, because your stomach will shrink and you will need less food to feel full.