Avoid Sugar And Sugar
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health .
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver .
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages .
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
Is Putting On Weight Just Part Of Getting Older
Its true that as we get older, we need less calories to keep our body working well. Changes to our hormones during this time mean that we start to lose muscle and gain fat. This makes it harder to keep to a healthy weight but thats not to say its impossible. In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.
Although you cant escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle habits, choices and behaviours and how active you are.
Build Muscle To Burn More Fat
Toning along with cardiovascular work will speed up and improve the process, but don’t think that you only need to work on your abs. This is another misconception. The truth is that when you work all the larger muscle groups, adding more mass to your muscles, you rev up your metabolism to heights it has never before reached.
Large Muscle Groups To Concentrate On:
- Front and back of thighs
Your muscles need extra calories to maintain themselves, so more of the food you eat will be feeding your muscles instead of your trouble spots. Your conditioned heart is more effective at burning calories as well, so you have the golden combination there.
As the fat comes off your body, it will come off your belly. Your body fat is like one organ, located throughout your body, and you can’t take it off just one spot unless you have liposuction done.
Always work your abs at the end of your workout. There’s a good reason for this. You are indirectly using them for all the other exercises you do.
The abs are important stabilizer muscles that keep your form in check. If you do abs first, you will tire them out, and your whole workout will be less than optimal. Work down from the largest to the smallest muscles.
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Burn More Calories Than You Eat
Losing belly fat really does boil down to burning more calories than you eat. If you cut 500 calories every day for one week then you would lose one pound of fat.
Counting calories every day can be quite tedious, so an easier approach would be to cut your meal, entrée or sandwich in half at lunch, for example, and save the other half for dinner.
Plus, eating foods that are high in fiber such as fruits, vegetables, oats, whole-grain breads can slow down digestion and help you stay full longer. Aim for 25 grams of fiber per day.
Have a look at our healthy fat burning foods list !
Increase Overall Activity Levels
The work you do in the gym is obviously going to burn calories, but what you do outside of the gym is important too .
If you have a sedentary job then it is important that you make use of any spare time you have. You should also take steps to increase your activity levels while at work.
Even standing at your desk instead of sitting all day can make a big difference to your calorie burn.
Fluid Intake When Cutting
If you are still drinking soft drinks and alcohol then please stop immediately. Neither are that good for a cutting diet .
What you need to be drinking is plain tap water, or bottled water if you prefer.
Your muscle is made up of approximately 70% water, and it is essential for transporting the various nutrients your body needs for cellular activity .
If you are not drinking enough water then your ability to transport these essential nutrients will be compromised.
This can result in poor performance, likely due to a build up of waste materials.
I would recommend consuming a glass of water both before, during and after each meal to ensure you are hydrated sufficiently.
If you are training in particularly hot weather then you should consume more to replace any lost fluids.
How To Lose Belly Fat For Men
Losing belly fat is a big deal for men. Genetics, aging, stress, and lifestyle factors can contribute to a hefty frame, obesity, type 2 diabetes, and a beer belly. Exercising helps strengthen core muscles, burn fat, and increase metabolic activity. Eating foods that help shrink fat cells, boost energy levels, and discourage overeating is beneficial too.
To successfully manage your weight, lose a beer gut, and tone your body requires commitment and a combination of multiple solutions. If you want to know how to lose belly fat for men and why fat triggers specific health issues, read on.
There is no one-size-fits-all solution for losing belly fat as a man. Everyone has different factors that contribute to their excess weight on the abdomen and variations in body type. Understanding your ideal healthy weight and fat level is critical to your success. Check with your physician to understand your target body mass index and steps to flatten a stubborn beer gut.
Here are seven great ways to reduce belly fat that are helpful for men.
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How Do I Know If My Belly Fat Is A Problem
An easy way to assess if there may be a problem is to measure your waist. Experts suggest that for women a waist measurement more than 80cm and for men more than 94cm suggests there may be an issue. These guidelines are adjusted for ethnicity with South Asian, Chinese and Japanese men recommended to have a waist circumference no more than 90cm. If your measurements exceed these guidelines and you are concerned, refer to your GP for further guidance.
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Including Physical Activity To Reduce Belly Fat
Swap Ketchup For Salsa
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar up to four grams per tablespoon and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
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Add Some Acidic Foods
Don’t buy your tickets to Bonnaroo just yet the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.
Prioritize Getting Good Sleep
Just as a bad nights sleep can ruin your whole day, a track record of bad sleep can mess with a lot of other aspects of your lifeand one of those might just be belly fat.
A study in Sleep found routinely logging less than five hours of sleep a night to be associated with a significant increase in both visceral and subcutaneous fat accumulation among adults younger than 40Hairston KG, Bryer-Ash M, Norris JM, Haffner S, Bowden DW, Wagenknecht LE. Sleep duration and five-year abdominal fat accumulation in a minority cohort: the IRAS family study. Sleep. 2010 33:289-295. .
Poor sleep has been linked to the accumulation of body fat, as well as insulin resistance, says Dr. Kroll. Better sleep hygiene and stress reduction can help with fat loss.
Have trouble getting consistent sleep? Check out these expert sleep tips from the Forbes Health Advisory Board.
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How To Lose Belly Fat Quickly With Diet Plans
Here at Lose Weight By Eating we look to food to cure, and it is with food that I will show you how to burn belly fat fast by adding a few nutritional items to your diet.
Below I will share tips on how to lose stomach fat, if you are looking for a diet plan to help you lose stomach weight a Belly Fat Weight Loss plan if you will. Check out the three below.
Create A Calorie Deficit
If you want to target belly fat, combining diet and exercise can help create a calorie deficit. Exercise burns more calories throughout the day and increases metabolism. Adding a healthy, low-calorie eating plan can give you more bang for your buck, helping you lose weight everywhereincluding your belly.
This was the conclusion from one study, in which participants either dieted, exercised, or did both. The group that dieted and exercised reduced their body mass the most while also “significantly” reducing their abdominal fat.
Even small changes to your diet can make a difference when trying to lose weight, so don’t feel like you have to follow a strict regimen or cut out entire food groups. For instance, you could cook healthy meals at home more often and eat out less.
Not a fan of exercise? You may just not have found something you enjoy. Start simple and easy with walking, swimming, stretching, yoga, or basic strength training. Or think outside the box and consider climbing, boxing, basketball, or jumping rope.
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Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Add Interval Workouts To The Mix
Intervals workouts like HIIT help get your heart rate up fast and burn more calories, per Matheny. Try working your way through intervals that combine cardio with strength training for maximum benefits, like battle ropes alongside pull-ups, push-ups, jumping jacks, burpees, and planks.
What about sit-ups and crunches? These workouts will only train your abdominal muscles , but not burn visceral fat, which is stored deep inside the belly and wraps around your organs. When people talk about belly fat, visceral fat is usually what they’re referring to. To get to that layer, you’ll need to lower your overall body fat by making changes to your diet and performing moderate-intensity physical activity.
You can still do abdominal exercises if that’s your jam. Just know that you’ll need to work out your whole body if you want to lose belly fat.
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