How to Trim Fat From the Stomach for Men

Trimming fat off your stomach will make your clothing fit better, increase your self-esteem and lower your risk of heart disease, type 2 diabetes, sleep apnea, insulin resistance and high blood pressure. According to the Mayo Clinic website, men are more likely than women to gain fat in the stomach area, and men with a waist circumference greater than 40 inches need to reduce it, in order to promote overall health.

Instructions

• 1

  Avoid alcohol; it has many calories and no nutritional value. Drink one glass of red or white wine on special occasions, if you must drink.

• 2

  Go running, biking or swimming for 45 minutes, three days a week. Cardiovascular exercise will increase your metabolism and burn fat from your entire body, including your stomach.

• 3

  Perform compound exercises that train multiple muscles at the same time. Do dead lifts, bench presses, squats, bent-over rows, shoulder presses and barbell curls. Use challenging weights to build more muscle tissue, which in turn will increase your metabolism and fat burn.

• 4

  Watch your diet; avoid carbohydrates, bad fats, sugar and sodium. Eat smaller portions frequently throughout the day. Consume vegetables, fruits, soups and salads.

• 5

  Get seven to nine hours of sleep nightly to allow your body sufficient time to restore itself. According to the Centers for Disease Control and Prevention (CDC), lack of sleep is associated with cardiovascular disease, diabetes, obesity, and depression.

• 6

  Aim to lead a stress-free life. The University of New Mexico website states that increased stress levels trigger cortisol release, which is linked to fat gain -- especially around the middle.