How to Get Rid of Belly Fat for Men

Unlike women, who are prone to store fat around the hips and thighs, men are inclined to store fat in their bellies. In addition to affecting your appearance, this also affects your health, because excess belly fat is linked to an increased risk of hypertension, diabetes and heart disease, says Rush University Medical Center. Eliminating excess fat around the middle can reduce your risk of serious health conditions and improve your appearance. You'll have to change your lifestyle and daily habits to win the battle of the bulge.

Step 1 
Commit to performing regular cardiovascular exercise to promote caloric burn. The U.S. Department of Health and Human Services recommends doing 30 to 60 minutes of moderate cardio on five days of the week. Perform activities that you enjoy doing so you'll stick with your routine. Consider riding a bike, swimming, walking briskly, jogging, playing team sports, or exercising on a stair climber or elliptical machine. Maintain an exercise intensity during which you sweat and increase your heart rate, but can still carry on a conversation.

Step 2
Perform strength-training exercises on at least two days of the week. Avoid just focusing on your abs, also work you legs, arms, back, chest, hips and shoulders, so you stimulate muscle tissue throughout your entire body. This boosts your resting metabolism so you effectively burn fat even when you're relaxing. For each exercise, complete two to three sets and eight to 12 repetitions, using enough weight so the last rep of each set is hard to finish.

Step 3
Improve your dietary choices so you consume fewer calories. Limit the amount of sugar you consume as sugar may contribute to belly fat gains. Replace sugary soda, juices and alcohol with water, and skip diet-sabotaging foods, such as doughnuts, muffins, cookies and candy. Fill up on veggies, satisfy your sweet tooth with fruit, and also include lean protein, whole grain and fat-free or non-fat dairy products in your diet. Read nutritional information on food packaging so you can choose low-calorie, nutritious foods over high-calorie, unhealthy foods.

Step 4
Sleep eight hours every night, because lack of sleep can result in weight gain. According to Harvard School of Public Health, when you lack sleep, you have less energy to exercise and more time to eat. It also affects hormones that regulate hunger, and you might end up with hard-to-control cravings for unhealthy fatty and carbohydrate-rich foods.

Step 5
Consult your doctor if your efforts to lose weight seem unsuccessful. Sometimes low testosterone in men can result in belly fat, because it regulates the body's metabolism of fat, glucose and insulin. Low testosterone levels make it hard to lose weight no matter how little you eat or how much you exercise. Your doctor can test your testosterone levels, make a diagnosis and recommend proper treatment.

Warnings
See your physician before taking on a weight-loss program, particularly if you suffer from an injury or health condition, or if you've been inactive.
Tips
Perform abdominal strengthening exercises, such as planks, crunches and situps, as part of your total-body strength-training routine. Doing just these exercises won't reduce belly fat, but can strengthen, build and tone the muscles underneath the fat.