How to Lose Male Belly Fat

Carrying extra belly fat, also known as central obesity or abdominal obesity, puts you at higher risk for heart disease, stroke, sleep apnea, type 2 diabetes, insulin resistance and some types of cancer, according to the Mayo Clinic. Men are more likely to accumulate belly fat than women. A waist size over 40 inches puts most men at increased risk of disease. Doing sit-ups won't help you lose belly fat, according to the Mayo Clinic. However, monitoring your diet and exercise can help you lose excess belly fat and improve your health.

Instructions

• 1

  Talk to your doctor about your weight and whether you have abdominal obesity. In addition, discuss your diet and whether you are healthy enough to exercise.

• 2

  Reduce your caloric intake by eating smaller portion sizes and replacing high-calorie foods, such as fried foods, chips and desserts, with low-calorie foods, such as lean meat, vegetable-based soups and popcorn. Eat fruits and vegetables at every meal. Plan your meals ahead of time and eat slowly. In addition, limit yourself to two alcoholic drinks per day.

• 3

  Exercise for 30 to 60 minutes most days of the week. Find an activity you enjoy, such as walking or bicycling. If possible, incorporate strength training into your exercise routine by lifting weights or doing resistance exercise. Keep in mind that sit-ups and other abdominal exercises won't reduce belly fat faster or more effectively than other strength exercises, although they improve abdominal strength.