Losing your gut naturally may seem like an impossible task, but it’s an inevitability once you’ve made a few notable adjustments to your training, diet, and overall lifestyle. But be warned that increased action is required!
Training
Abs
As enthusiasts of muscle-building, we’re kind of all obsessed with getting bigger exclusively. That means we tend to forget about the illusion of bodybuilding. More specifically, we fail to realize that being leaner (or at least having a flatter stomach) assists with making your muscles appear bigger than they actually are… sometimes to a point that we feel it’s eventually too late (to lose our gut, that is).
The remedy, though, can be found by combining two natural methods. Firstly, you need to work your abs regularly — and that includes your upper, lower, and side abs (i.e., your obliques). But be careful… the goal is to get them tight rather than big; this translates to higher reps, and bodyweight training only (meaning, no attaching weights to your ankles). Fixed-position exercises (such as regular and side planks) do a good job at targeting general abdominal and oblique muscles as well. They’re difficult to perform if held long enough (and there are variations to increase the difficulty level for each), yet they’re also effective in this regard.
As a side note, regularly (i.e., on a weekly [and not daily] basis) working your lower back will have a positive effect on keeping your mid-section in check, too. It essentially helps counteract postural issues resulting from sitting for long periods of time (like most of us who work in the office and/or on a computer currently do).
Cardio
A considerable investment into aerobic exercise (or cardio [i.e., cardiovascular training]) must be made to lose your gut. Especially if you’re sedentary most of the time, adding two to three cardio workouts of at least 20 minutes to your weekly training regimen will work wonders. But remember, don’t let your existing shape dictate what’s possible. We’ll provide a tip on achieving a complementary body structure in a moment. Now, for the sake of this point (and a smaller gut), focus on fat loss (i.e., getting leaner) through aerobic exercise as an additional tool for getting rid of that unwanted belly. There’s no right way to do this, but if you have a considerable amount of weight in your midsection, you might want to steer clear of high-impact exercises, such as running or jogging.
Diet
Diet is a big one. I’d say it’s (i.e., your previous diet[s], that is) the primary reason why you have a gut in the first place. Over-eating is definitely a problem, but it’s not only that; it’s the way you’ve been eating that we need to adjust. We all know that a high-protein (plus low-fat/carb) nutritional program generally works well for both fat loss and muscle gain, but this can be offset by the introduction of two very destructive factors. They are late-night snacks and too high a frequency of meals.
Evening Snacks, etc
Given you’re not training any time post-supper, the only nutritional intake (let alone snacking) following that last (larger) meal should derive from a pure protein shake. The premise is not to go to bed on a full stomach (which has an effect of lengthening & enlarging the intestinal walls [leading to a more bloated look, coined informally within the bodybuilding community as Palumboism… named after former bodybuilder Dave Palumbo]). But if you do train late, and since you need to feed your muscles post-workout, eat light thereafter. This means some almonds (or a protein shake), some yogurt, and a small portion of fruits, for example. Optionally, you can also have a good quality (i.e., healthy) meal replacement shake.
Over-eating
Eating too often and/or too much (including protein-centric foods) puts your stomach at a disadvantage, reducing its potential for properly metabolizing whatever it is that you’re eating. Within the fitness industry, resetting your metabolism through fasting (particularly intermittent fasting) is a popular concept. While I don’t believe it should be taken to extreme levels, there is truth in that idea. Eating smaller meals (and, maybe, less often), at least on non-training days, should be considered beyond a certain age… because age, too, is a factor, although one we cannot explicitly control.
Lifestyle
As cliché as it may sound, certain lifestyle choices (or changes, rather) need to be made to lose your gut. As mentioned, training your lower back (and upper back [along with other muscle groups], for that matter) can be a solution so far as postural alignment & symmetry is concerned. A concave or convex back (from sitting for increased lengths of time), which contributes to the appearance of a distended belly, requires further assistance occasionally. One method is walking whenever possible. Another is lying down during relaxation/rest periods (as opposed to sitting while listening to music, for example). Basically, anything that gets you out of that chair will work. Reminder: Just be careful not to lie down directly after a meal.