How to Lose Belly Fat (for Men)

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Belly fat can make you self-conscious and be hard to get rid of, but it is an issue of more than just appearance. Carrying excessive weight in your midsection is risky, especially for men. A larger waist circumference (or the measurement around your midsection) puts you at a higher risk for a variety of chronic diseases including diabetes, heart disease, sleep apnea, and even certain cancers (like colon or rectal cancer). [1] You can reduce the amount of belly fat and the risks it poses by losing weight. Make a few dietary and lifestyle changes to help lose weight and support a healthy lifestyle .

Part 1
Part 1 of 3:

Modifying Your Diet to Lose Belly Fat

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  1. Speak to your doctor prior to starting any new diet or physical activity plan. They will be able to tell you if your plan is safe and appropriate for you. [2]
    • Typically, excess belly fat is associated with many chronic health conditions like diabetes or heart disease . [3] This makes it even more important to inform your doctor of your plan and make sure it's safe for your specific health conditions.
  2. Studies have shown that carbohydrate-rich foods can cause an increase in belly fat and waist circumference. Reduce the amount of these foods in your diet to help you lose weight and decrease the amount of belly fat. [4] Your diet should consist of mostly lean proteins, vegetables, fruits, and low-fat dairy. [5]
    • Limit your intake of empty carbohydrates like bread, rice, crackers, or pasta. These foods aren't necessarily unhealthy, especially if they're whole grain foods, but they are not considered nutrient-dense foods.
    • If you're going to eat a carbohydrate-rich food, choose 100% whole grains. These foods are higher in fiber and some nutrients and are considered a healthier choice. [6] Pay attention to portions; one portion of pasta or rice should be half a cup or 50 grams.
    • Whole grain foods include brown rice, 100% whole wheat bread and pasta, barley, or quinoa.
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  3. Protein-based foods can help men lose weight, reduce belly fat, and maintain lean muscle mass. [7] Consuming adequate amounts of protein will also help keep you feeling satisfied longer.
    • To lose fat , protein should make up about 20–25% of your daily calories. [8] For instance, if you're eating 1,600 calories a day, you need 80 to 100 grams of protein; if you're eating 1,200 calories a day, you need 60 to 75 grams of protein per day.
    • Lean proteins include lentils, skinless chicken, turkey, eggs, low-fat dairy, seafood, pork, lean beef, and tofu. These provide you with the energy you need and help keep you full without piling on unnecessary calories. [9]
  4. Create a calorie deficit . Lower your total daily calories to help you lose weight. You can do this in several ways. Try cutting down on portion sizes, burning more calories through physical activity, and changing the composition of your diet to higher protein, lower fat, and lower carbohydrates. [10]
    • 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.
    • Begin a food journal so that you can track your intake. Online food journals or smartphone apps 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. To lose 1 to 2 pounds a week, cut out about 500 to 1,000 calories per day. [11] This rate of weight loss is safe and appropriate for most men.
    EXPERT TIP

    Laila Ajani

    Fitness Trainer
    Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
    Laila Ajani
    Fitness Trainer

    Consume fewer calories than you burn. To lose weight, you should control your daily calorie intake to achieve a calorie deficit. For individuals with low activity levels, maintaining a calorie deficit can be achieved by consuming no more than 1,200-1,500 calories for females and 1,400-1,600 calories for males.

  5. Studies have shown that consumption of sugar can lead to increased belly fat over time. [12] Men who eat less sugar have a smaller waist circumference. [13]
    • Items to limit or discontinue eating include sweetened beverages, candy, cookies, cakes and other sweets, and foods made with white flour (like white bread or plain pasta).
    • If you are craving sweets, try eating a piece of fruit or having a very small serving of your favorite sweet.
  6. There's a reason why they call it a “beer belly.” But beer is not the only drink that causes increased belly fat. Studies have shown that all types of alcohol can lead to belly fat in males. [14]
    • It's recommended to have no more than two alcoholic beverages daily for men. [15] However, if you want to reduce belly fat, it's recommended to discontinue drinking altogether.
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Part 2
Part 2 of 3:

Including Physical Activity to Reduce Belly Fat

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  1. Start exercising . Exercise combined with a low-calorie diet will support and speed up weight loss by burning calories and increasing your metabolism. Including regular cardiovascular activity can help you lose weight and decrease your belly fat. [16]
    • Running , hiking , biking, and swimming are all examples of calorie-burning cardio exercises. Aim to get at least 30 minutes of aerobic exercise five times a week for a modest benefit. [17]
    • 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.
    • It is especially important to exercise if you work a sedentary desk job.
  2. Include regular strength training . As you age, it may be harder to reduce the amount of belly fat. This is partially due to the natural decrease in lean muscle mass as you age, but also because you begin to store more fat around your midsection. [18] Maintaining lean muscle mass can help prevent this.
    • Include at least two days of 20–30 minutes of strength or resistance training each week. [19]
    • Strength training exercises include free weights, weight classes, weight machines, or yoga .
  3. “Spot-training,” or focusing only on exercises like crunches and planks, may help strengthen your core, but does not reduce belly fat. Toning and strength training exercises build lean muscle mass , but don't decrease fat stored around your midsection. [20]
    • Focus on overall weight loss. Modify your diet and include appropriate amounts of cardio. Then begin incorporating abdominal workouts into your routine to tone your midsection.
  4. Having somebody to accompany you on your workouts can make exercise feel more enjoyable. Studies have shown you're more likely to keep a scheduled workout and workout more often if you're going with a friend. [21]
    • If you are a competitive person, it may be fun to race with your weight-loss buddy to see who can reach their goal weight first.
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Part 3
Part 3 of 3:

Tracking Progress and Staying Motivated

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  1. Weigh yourself . To get rid of or reduce belly fat, you'll need to reduce your weight. To help keep track of your weight loss, weigh yourself regularly. [22]
    • It's best to weigh yourself about one to two times a week. In addition, try to weigh yourself on the same day of the week, at the same time and wearing the same clothes. [23]
    • Keep track of your weight in a journal. Seeing your progress can be motivating to help you stay on track. It can also show you any trends where you're gaining weight as well.
  2. In addition to weight loss, one of the best ways to measure your progress of losing belly fat is to track your waist circumference. This is the measurement around the smallest part of your waist. As you decrease belly fat, your waist circumference will decrease. [24]
    • Use a tape measure to measure the circumference of your waist. Find the top of your hip bone and your lowest rib, then wrap the tape around your belly between these two points. Continue taking measurements as you diet to track your progress. [25]
    • A high waist circumference or a measurement over 37 inches (94 cm) indicates you have a large quantity of belly fat and are at risk for chronic diseases. [26]
    • 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 to track your progress by measuring your waistline and weight together.
  3. Dieting can be hard, especially when you find yourself constantly thinking about food or eating out of boredom. The best way to curb your appetite is to stay busy and indulge in activities that you enjoy. [27]
    • Making a list of other activities to engage in can help decrease excess snacking or boredom eating. [28] Have this list handy when the desire to eat strikes.
    • Ideas to try include taking a walk , reading a book , cleaning out a junk drawer, talking to a friend or family member on the phone, or doing household chores.
    • If you're feeling hungry and it's close to a planned meal or snack time, have your meal and then move on with other activities. Do not continue to eat or snack.
  4. Manage stress . When we have chronic stress in our lives, our bodies release the hormone cortisol, which causes the body to store extra fat in the midsection. [29] In addition, chronically elevated cortisol levels can increase hunger levels. [30]
    • Try to eliminate and manage stressful things, people, and situations in your life. Learn how to better manage the stress associated with elements of your life that can't be changed (like your job, for example). Meeting with a life coach or therapist can provide additional ways to manage stress.
    • Remember that while you can't always control your circumstances, you can control the way you react. Mind and 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.
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How Can I Shrink My Stomach Without Exercising?


Dietary Changes and Exercises to Lose Belly Fat

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  • Question
    How can I shrink my stomach without exercising?
    Laura Flinn
    NASM Certified Personal Trainer
    Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.
    Laura Flinn
    NASM Certified Personal Trainer
    Expert Answer
    You can definitely shrink your stomach size without exercising by losing body fat. To do this, eat a balanced and nutritious diet. This is really the only way to do it safely. Consume a lot of fresh fruits and vegetables. Get at least 25 g of fiber a day, and eat lean protein and healthy fats. Limiting sugar and simple carbs also plays a huge role in shrinking your stomach. Over time, your stomach should get smaller.
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  • Question
    What foods should I eat to lose belly fat?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Eat more vegetables, and whole natural foods, whole grains, fruit and lean proteins. Avoid all processed foods, alcohol, and sugar.
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  • Question
    What is the best way for a man to lose belly fat?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Eat less, exercise more. Belly fat is lost at the same rate as fat from anywhere on your body; men are no different in this respect. There is some evidence that sugar calories, such as from alcohol or sweets or simple carbohydrates (breads, pastas, etc), pile on abdominal fat so try cutting these foods from your diet.
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      • Drinking plenty of water can help you lose weight by keeping you full in between meals. If you struggle with portion control, then drink two full glasses of water before each meal.
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      • Cook dinner at home rather than eating out whenever possible, as most restaurants use so much butter, oil, and salt in their foods that even the “healthiest” options (like salads) are calorie-ridden. If you do order out, ask for dressings/sauces on the side in order to cut down on calories.
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      • If you work or are in school, bring your lunch with you rather than buying it. Not only will this save you money, it will make dieting easier by allowing you to control your portion sizes.
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      References

      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685
      2. ↑ https://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program
      3. ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831
      5. ↑ Laura Flinn. NASM Certified Personal Trainer. Expert Interview. 18 November 2019.
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
      7. ↑ http://www.ncbi.nlm.nih.gov/pubmed/23592676
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5347101/
      9. ↑ Laura Flinn. NASM Certified Personal Trainer. Expert Interview. 18 November 2019.
      1. ↑ https://health.clevelandclinic.org/calorie-deficit
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
      3. ↑ https://www.rush.edu/news/losing-belly-fat
      4. ↑ Laura Flinn. NASM Certified Personal Trainer. Expert Interview. 18 November 2019.
      5. ↑ https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685?pg=2
      6. ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685?pg=2
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541
      8. ↑ https://www.health.harvard.edu/heart-health/how-much-cardio-should-you-do
      9. ↑ https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685
      10. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
      11. ↑ https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html
      12. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-with-a-friend
      13. ↑ https://pubmed.ncbi.nlm.nih.gov/16242064/
      14. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890563/
      15. ↑ https://www.heartfoundation.org.au/bundles/your-heart/healthy-body-weight
      16. ↑ https://www.heartfoundation.org.au/bundles/your-heart/healthy-body-weight
      17. ↑ https://www.heartfoundation.org.au/bundles/your-heart/healthy-body-weight
      18. ↑ https://www.psychologytoday.com/intl/blog/shrink/201206/i-am-bored-therefore-i-eat
      19. ↑ https://www.psychologytoday.com/intl/blog/shrink/201206/i-am-bored-therefore-i-eat
      20. ↑ https://pubmed.ncbi.nlm.nih.gov/27345309/
      21. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/

      About This Article

      Article Summary X

      If you want to lose belly fat, try gradually introducing 5 30-minute sessions of cardio exercise like running or hiking to your weekly routine. Alternatively, change your routine to increase your movement,, which you can easily do by taking the stairs instead of the elevator, for example. You should also combine your cardio with at least 2 sessions of strength training per week, such as yoga or weight training. Additionally, cut down on carbs, and replace them with lean proteins, fruits, vegetables, and low-calorie dairy products. For tips on how to track your progress and how to stay motivated with your exercise routine, keep reading!

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