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Dad Bod


HOW TO LOSE BELLY FAT FOR MEN — AND KEEP IT OFF

Belly fat is bad for health. This is how you lose it.

by Julia Savacool
Updated: Feb. 15, 2023
Originally Published: Dec. 18, 2018

Giuseppe Cammarata / EyeEm / Getty

It finally happened. You’ve reached the last notch on your favorite belt. The
sneaky expansion has been going on for months — maybe years — with its roots
deeply entrenched in all those extra helpings you were enjoying with your wife,
back when she was eating for two. Except now she’s no longer pregnant (and,
well, you never were). Her midsection is more or less back to normal. The time
has come to face your own belly fat, for the sake of your health. Excess belly
fat is particularly dangerous, after all, because it increases the risk of heart
disease, diabetes, liver problems, some types of cancer, asthma, dementia, and
sudden death. Fortunately, we have the ultimately guide on how to lose belly fat
for men.



Exercise alone cannot solve your belly fat crisis. On one hand, that’s good,
because it means you don’t have to sign up for an ultramarathon to get your body
where you want it to be. On the other hand, this means shedding belly fat is
going to require a meal plan makeover — or at least an end to late-night
snacking.

It’s not going to happen overnight. But these five steps will steadily guide you
towards your goal.


CALORIES IN VERSUS CALORIES OUT

If you’re pounding the Whopper with cheese at lunch, it’s virtually impossible
to burn off those calories by jogging around the neighborhood after work. Your
BK special has about 760 calories. You’re not going to burn that off unless you
push your kid around the block for 4+ hours. So let’s start with what you eat.

If you are six feet tall, you should figure it takes about 2,400 calories of
food each day to maintain healthy weight. Don’t know how much that is? Educate
yourself. Read nutrition labels. You’ll find that 2,400 calories is by no means
a starvation diet. For instance, you can stay in the green with cereal, milk,
fresh fruit, and one egg for breakfast, a turkey and veggie sandwich (hold the
mayo) for lunch, a handful of nuts or crackers for a snack, and then four ounces
of lean meat, half a cup of rice, and a light beer for dinner.

To lose weight, try cutting 500 calories from that menu. Your choice whether
it’s the cereal or the beer.


EAT BREAKFAST

Skipping breakfast should be an easy way to lose weight, but numerous studies
suggest that eating breakfast actually helps prevent weight gain. One reason may
be that keeping yourself evenly fueled all day long prevents that crazy
end-of-day urge to eat everything in sight. Another reason may be that eating
protein in the morning stokes your metabolism, the mechanism by which energy is
burned and weight is lost. Breakfast doesn’t have to be a sit-down affair: Smear
a little peanut butter on toast and eat your sandwich during your commute, or
pour a handful of nuts and cereal into a ziplock bag for a desk snack once you
get to the office.


TURN UP THE BURN

You may not have time to work out for hours each day, but what you do have time
for is HIIT, or high-intensity interval training. In this type of workout, you
basically sprint, jump rope, do jumping jacks, or whatever type of cardio you
can for 30 to 60 seconds, all-out, followed by an equivalent amount of rest to
recover. Repeat this sweat/rest cycle 6-8 times. It’s a short, compact workout
that gets your heart rate way up, which increases calorie burn — and strengthens
your heart and lungs, to boot.


BUILD A BETTER BELLY



You can’t spot-pick the geographic location of weight loss on your body any more
than you can choose which parts of your head go bald first. In order to lose
excess belly fat, you’ll need to shed from all over.

But you can work on strengthening the muscles in the abdominal area, which will
give your stomach a more toned appearance as the pounds start coming off (and
help you avoid that excess skin situation you’ve seen with buddies who lose a
significant amount of weight). Sit-ups and crunches should form the core of your
gut-busting workout, but also consider planks, which many fitness pros believe
are the best all-around workout for your midsection.

To perform a plank, start on all fours and then drop down until you are propped
on your elbows. Extend your legs behind you, putting your weight on your toes,
until your back is flat and your body forms one long line. Be careful not to
stick your butt in the air or arch your back. Hold this position for 30 to 60
seconds.


GET TO KNOW YOUR BURPEE

Burpees combine aerobic activity with abdominal toning, so you get the biggest
bang for your buck. Here’s how to do it: Get into your plank, but keep your arms
straight. With your hands remaining on the floor, jump your feet towards them so
you’re in a squat position. Spring straight up into the air, then return to the
squat position. Jump your feet back so that you are once more in an extended
plank. Do this 10 times.

more like this
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The Best Butt Workouts For Busy Men

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This 20-Minute Workout Will Test Your Cardio And Leave You Panting
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This article was originally published on Dec. 18, 2018


Feb. 20, 2023
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