Belly fat can be unsightly and difficult to get rid of, but it’s often more than just an aesthetic issue. Excess weight in the abdominal area can pose a health risk, especially for men. A larger waist (or abdomen) measurement puts you at higher risk for various chronic diseases. These include but are not limited to diabetes, heart disease, sleep apnea, and certain types of cancer (such as colon or rectal cancer). You can reduce the amount of belly fat and the associated risks by losing weight. Make some adjustments to your diet and lifestyle to lose some weight and encourage a healthier lifestyle.
- 1 Adjust your diet to lose belly fat
- 2 Exercise to reduce belly fat
- 3 Track progress and stay motivated
- 4 Summary
Adjust your diet to lose belly fat
Talk to your doctor.
Before starting a new diet or exercise plan, you should always consult your doctor. They will be able to tell you if your plan is safe and appropriate for you. Excessive belly fat is often associated with chronic health problems like diabetes or heart disease. This makes it even more important that you inform your doctor of your plans so that they can evaluate your particular medical condition.
Eat fewer carbs.
Studies have shown that high-carbohydrate diets increase abdominal fat and waist size. Reduce your intake of these foods to lose weight and reduce the amount of belly fat. Your diet should consist primarily of low-fat proteins, vegetables, fruits and low-fat dairy products. Limit your intake of empty carbohydrate products like bread, rice, crackers, or pasta. These foods are not necessarily unhealthy, especially whole grains, but they are not nutrient-dense foods either. When eating high-carb foods, opt for 100% whole grains. These foods are higher in fiber and contain some nutrients. They are generally viewed as the healthier choice. Whole grains include brown rice, 100% whole wheat bread and pasta, barley, or quinoa (Inca rice).
Load up on protein.
Foods high in protein can help men lose weight and belly fat and maintain lean muscle mass. Eating an adequate amount of protein will also help you feel fuller for longer. Men should consume between 50 and 60 grams of protein per day. If you exercise a lot, you might need a little more. Low-fat proteins include chicken, turkey, low-fat dairy, seafood, pork, low-fat beef, and tofu. These foods provide the energy you need and help you feel full without cramming yourself on unnecessary calories.
Create a calorie deficit.
Lower your daily calorie intake to lose weight. You can do this in two ways: by reducing your food portions or by burning calories with exercise. Keep track of how many calories you consume every day. Don’t forget the calories from drinks, cooking oil, salad dressing and sauces. Keep a food journal to record your calorie intake. Online food diaries help people determine the calorie content of the foods they eat, keep track of their calorie intake, and even connect with other dieters. The calories you should consume to lose weight depend entirely on your age, build, and exercise level. To lose 1-2 pounds a week, you should cut about 500 calories daily. This rate of weight loss is safe and appropriate for most men.
Reduce the amount of sugar you eat.
Studies have shown that consuming sugar can lead to an increase in belly fat over time. Men who eat less sugar have a smaller waist size on average. Some things to avoid or limit include: Sweetened drinks, candy, cookies, cakes and other desserts and foods made with white flour (such as white bread or regular pasta). If you have a sweet craving, try a sweet fruit or a very small portion of your favorite candy instead.
Refrain from alcohol.
It’s called “beer belly” for a reason. But beer isn’t the only drink that increases belly fat. Studies have shown that alcohol can lead to belly fat in men. Men should have no more than two alcoholic beverages per day. However, if you want to reduce belly fat, you should avoid alcohol altogether.
Exercise to reduce belly fat
Exercise and a low-calorie diet will support and accelerate your weight loss by burning calories and stimulating your circulation. Regular cardio (endurance) training can help you lose weight and get rid of belly fat. Running, hiking, biking, and swimming are all examples of calorie-burning cardio exercise. Aim to do at least 30 minutes of aerobic exercise weekly to get the most from your workout. If you don’t want to exercise daily, try to get more exercise into your routine. Make a habit of taking the stairs instead of the elevator, parking farther from your destination, and using a standing desk. Exercise is especially important if you have a sedentary desk job.
Schedule regular strength training.
With age, it becomes increasingly difficult to reduce the amount of belly fat. This is partly due to the natural decline in lean muscle mass that occurs with age, but also because more and more fat accumulates in your abdominal area. By maintaining your muscle mass, you can prevent this process. Schedule 20 to 30 minutes of strength or resistance training at least twice weekly. Strength training includes dumbbell training, weight lifting, weight machines or yoga.
Plan in full-body exercises.
Selective training or focusing on just one specific exercise – like crunches or planks – will help you strengthen your core but won’t help you lose belly fat. Muscle and strength training will help you build muscle mass but will not help you eliminate fat accumulated on your stomach. Focus on overall weight loss. Adjust your diet and get enough cardio training. Then incorporate abdominal and abdominal exercises into your routine to sculpt your core.
Find a training partner.
Having someone to keep you company while you exercise can make the exercises much more enjoyable. Studies have shown that when you exercise with a friend, you’re more likely to stick to your schedule and exercise more often. If you’re competitive, you might enjoy a weight loss race with a buddy. Try to find out who can reach their weight loss goal first.
Track progress and stay motivated
You need to lose weight to get rid of or reduce belly fat. To keep track of your weight loss, you should weigh yourself regularly. It’s best to weigh yourself once or twice a week. Additionally, try to weigh yourself on the same day of the week, at the same time, and in the same clothes. Record your weight. Making your progress visible can keep you motivated and engaged. It can also show you trends and help identify causes if you start gaining weight again.
Note your measurements.
In addition to weight loss, tracking your waist measurement is one of the best ways to measure your belly fat loss. To do this, measure the thickest part of your stomach. As your belly fat decreases, so will your waist size. Using a tape measure, measure the circumference of your waist at the widest point (about 1 to 2 inches below your belly button). Record this measurement throughout your diet to track your progress. A high waist circumference or a measurement over 94 cm indicates a very high amount of abdominal fat and a high risk of chronic diseases. Remember that muscle weighs more than fat. So if you’re building muscle mass while trying to lose weight, the numbers can be misleading. The best way to keep track of your progress is to track and write down your waist and weight together.
Make a list of things you could do instead of eating.
Dieting can be difficult, especially when you’re constantly thinking about food or eating out of sheer boredom. The best way to keep your appetite under control is to do other things and indulge in activities you enjoy. Making a list of things to keep you busy can prevent you from overeating out of sheer boredom. Keep this list handy in case you get cravings for food. Suggested items on your list: go for a walk, read a book, clean out a cluttered drawer, call a friend or family member, or do household chores. If you’re hungry and it’s about time for a planned meal or snack, eat the meal and then move on to other activities. Don’t just keep eating.
Manage Stress When we suffer from chronic stress in our lives, our body releases the hormone cortisol, causing our body to store extra fat in the abdominal area. In addition, a chronically elevated cortisol level can increase the feeling of hunger. Try to eliminate stressful things, people, and situations from your life. Try to manage the stressful elements in your life that you cannot change (such as your job). Meet with a life coach or therapist to learn additional ways to manage your stress. Remember, while you can’t always control all of your life circumstances, you can still control the way you respond to them. Mind/body exercises like yoga or meditation can help you relax your mind and better cope with stress, anxiety, and depression.
Drinking plenty of water can help you lose weight by making you feel fuller between meals. If you have a problem with smaller food portions, drink two full glasses of water before each meal. If you are at work or school, bring your lunch instead of buying it locally. Not only will this save you money, it will also make your diet easier by giving you control over portion sizes. Cook at home whenever possible instead of eating out, since most restaurants use so much butter, oil, and salt in their dishes that even the “healthiest” choice (like a salad) is loaded with calories. If you go out, ask for the dressings/sauces to be brought extra to save on calories. Always talk to your doctor before starting a new weight loss or exercise plan.