Drinking
- Many men love their drink, but drinking can kill a diet. A low-calorie beer or two each day won't completely derail the cause, but a night at a keg party will because it can pack on a day's worth of calories in a matter of hours.As for liquor, stick with vodka with a lime and a low-calorie mixer such as club soda. Avoid wine, rum and the like as they are packed with sugar.
Frequency Of Meals
- As with any diet, men trying to lose their gut should eat frequently and moderately throughout the day. This helps establish a healthy metabolism, which makes it easier to lose weight. Breakfast should be eaten within an hour of getting up, followed by a mid-morning snack, lunch at noon, another snack around 3 p.m. and dinner about 7 p.m.
- Breakfast
- This is where you kick-start your metabolism and meet some of your fruit, protein and whole-grain needs for the day. An apple or banana with peanut butter goes great with a bowl of oatmeal or three eggs cooked in olive-oil spray.As for drinks, a 20-ounce glass of water is a must. You can also have an eight-ounce orange juice, skim milk or chocolate milk. If you drink coffee, take it black because sugar has empty calories and cream is full of fat.
Mid-Morning Snack
- This is to keep you feeling full and to meet some more of your nutritional needs. Fruits such as grapes, raisins, apples and bananas are a good start, and you can also try a single-serving cup of yogurt (probiotic yogurt is best because it aids digestion and promotes healthy metabolism). A string cheese or peanut butter will leave you satisfied until lunch.
Lunch
- Lunch is all about protein: Go for a turkey sandwich with guacamole, a tuna steak or tuna melt sandwich or a couple of thick peanut butter sandwiches will do the trick. Top it off with a dozen or so cut baby carrots or another piece of fruit.
Mid-Afternoon Snack
- Raw almonds are a great mid-afternoon snack, but don't eat more than 25. Light popcorn or even just an eight-ounce chocolate milk also will suffice.
Dinner
- There are two main things to shoot for with dinner: Protein (a lean pork chop, steak or chicken breast), and a vegetable, such as steamed broccoli, peas, carrots or an occasional baked potato. You can even finish it off with a beer if you like.
Exeercise, Portion Control and Timing
- A sensible diet will help you lose weight, but a good workout plan including weight training will turn your body into a fat-burning machine. Healthy weight loss is steady and gradual, and any balanced diet takes a few weeks to show its effects, so stick with it. If you're shedding your belly, portion control is key. The trick is to stay just full enough with nutritious foods that are helping you burn fat, so avoid junk food, sugary sodas and all the other empty calories that will stand in the way of your other good work.
Eating Out
- Eating out is a danger to any diet, but it's a reality of life. Many restaurants have diet-friendly options clearly marked on their menus, but if not, here are a few suggestions: If you're at a diner or breakfast place, choose an omelet with lots of vegetables and minimal cheese. If you're out to fast food, skip the fries and order a burger without fatty condiments such as thousand-island dressing or mayonnaise. And if you're at a steakhouse, go for a lean tenderloin and a salad with vinegar and oil.