Weight Loss For Men: How Does A Man Lose Belly Fat
You go to the gym at least twice a week. You only have a few beers and eat fast food here and there. You think youre eating reasonable portion sizes, but you just cant lose the beer belly. At Medical Transformation Center in Louisville, KY, we are passionate about helping our clients lead happier, healthier lives. Today, we explain weight loss for men to help you lose belly fat.
Weight loss for men is the same as weight loss for women. You must consume fewer calories than your body needs to maintain its current weight. At the end of the day, there are only two things you have to consider. First, you must consider how many calories you consume in a given period. Second, you must consider how many calories you burn in a given period.
Stop Eating Sugar And Cut Carbohydrates
Plenty of studies show exactly how sugar is directly turned into belly fat .
This comes through the process of sugar turning into fructose which is then turned into fat. Doing a sugar detox is one of the quickest ways to shed a few pounds quickly.
But sugar is not the only type of carbohydrate you should cut out. Its also beneficial to minimize all carbohydrate intake. This sort of carbohydrate detox has been shown to be the fastest way to lose weight quickly, safely, and effectively.
This is one of the core principles behind our 21-Day Fat Loss Challenge and why it works so well to help our clients lose 7-10 pounds in their first WEEK with the diet!
Its also been proven to be more effective than low-fat diets. When the body is cut off from sugars and carbohydrates, weight loss and a drop in belly fat will occur simultaneously.
Put Your Devices Away
I hate to admit it, but I do sleep with my phone in my room. However, I also put it on do not disturb and avoid looking at it after 10:00pm. Just telling myself Its on Do Not Disturb so I wont be using it either helps me stay off the device.
You may want to detox from having your phone or device in your room for one full week, this will get you out of the habit of grabbing it out of boredom.
Inadequate sleep can lead to weight gain, including belly fat accumulation. More sleep means more belly fat loss.
More tips for a flat stomach below
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Flavour Up Lemon Juice To Redcue Belly Fat
While in the morning, you ought to have plain lemon juice with warm water, you may have an alternate glass of lemon juice later in the day following including certain fat blazing fixings. You may have it after lunch or at night. Theres no damage in the event that you drink this twice in a day!
Method to Prepare:
- Have this lemon squeeze a few times commonplace.
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:
- Oatmeal
- Barley
- Farro
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.
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Week : Track & Boost Neat
Reducing calories is the primary way to kickstart fat loss. But being active should not be overlooked as it will speed up the process. To ensure you’re being active enough, we’ll track something called NEAT starting in week 3. NEAT is something we’ll work on boosting to help you burn more calories. Any activity you perform outside your scheduled workouts is referred to as NEAT .
It may not seem like it, but daily living activities like:
- Walking
- Washing dishes
- Gardening
… All increase how many calories you burn a day. And, thus, can make a big difference when it comes to fat loss. For example, taking 10,000 steps a data can burn well over 500 calories, which equates to roughly 1 lb of fat loss per week.
In addition, research shows that having low levels of NEAT can make it more difficult to control your calorie intake. More specifically, studies show that in individuals with very low NEAT levels, hunger levels are not well-regulated – and they’re more likely to overeat as a result. But, once activity levels are increased, your body seems to start doing a better job of regulating your hunger levels. And the calories you consume.
Drink Water Especially Before Meals
It is often claimed that drinking water can help with weight loss and thats true.
Drinking water can boost metabolism by 2430% over a period of 11.5 hours, helping you burn off a few more calories .
One study showed that drinking a half-liter of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didnt drink the water (
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Eat Less Refined Carbs
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (
If youre going to eat carbs, make sure to eat them with their natural fiber.
How Long Does It Take To Lose Belly Fat
As mentioned, anyone wondering how to lose belly fat fast isn’t alone, but this isn’t always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat the same goes for all body fat actually.
It’s not about trying to lose belly fat in a week or get rid of belly fat fast it’s about sticking to a pace that keeps you trucking on. For most people, the best way to lose belly fat looks like an 80/20 split of healthy habits and ones that are, perhaps, more fun than functional.
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S For Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise — like jogging or walking. You’d need to do that for 20 minutes a day, 4 days a week.
Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesnt have to be in the gym, Hairston says.
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Continued
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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Consider The 80/20 Guideline For Nutrition Vs Exercise
It’s not possible to reduce fat from specific spots in your body, but you can reduce lower belly fat by reducing your overall percentage of body fat, explains Nick Hounslow an LA-based ISSA certified personal trainer.
“This is done by following a diet of whole or minimally processed foods that contain protein, healthy fats, and micronutrients, he says. “You’ll want to make sure that you’re eating fewer calories than you are burning in a day.”
Be careful not to overdo it and cut too many calories or do so too quicklya slow and steady weight loss is optimal for long-term success, he says.
“As a nutritionist, I tell my clients that you can work your core all you want but if your nutrition isnt 80% you will not see any results,” says Stephanie Rofkahr, nutritionist and certified personal trainer. Here, Rofkahr is speaking to the concept that is generally accepted by the fitness and nutrition community: weight loss is 80% proper nutrition and 20% exercise.
Food That Causes Belly Fat
Belly fat is the most difficult kind to get rid of and keep the body well-maintained. There are some foods might be to blame to store the fat in the belly. The alcoholic drinks, sugar, soda, chewing gum, foods that are high in sugar, fast food, mayonnaise, fried foods, ice cream that makes you bloat can cause belly fat and stored the stubborn fat in your stomach even you are doing proper exercise. Moreover, it also helps to gain more weights and hard to lose it.
Try to reduce those foods that cause the belly fat. And have a healthy eating plan to your daily routine.
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Great Exercises To Help You Lose Belly Fat:
Keep in mind that in order to lose belly fat, calories need to be burned as well. Try these recommended exercises to lose belly fat fast to really get that weight off.
In this section we will show you how to reduce belly fat with exercise. If youre not currently exercising daily, try to add 10 minutes per day for 7 days .
Drink Plenty Of Water
Hydration is key to weight loss. Did you know that the brain struggles to recognise the difference between being hungry and thirsty? As it turns out, thirst is often mistaken for a sugar craving so rather than heading to the cupboard and grabbing that secret chocolate bar you’ve got hidden at the back, try drinking a glass of water instead.
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Hold Off On Drinking Alcohol
Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your gut. But more importantly for when you’re trying to reduce bloating in 24 hours or less, alcohol inhibits digestion, as well.
“Alcohol inhibits digestion and causes dehydration, causing the digestive tract to slow downwhich results in constipation,” says Rebecca Scritchfield, RDN. When you drink alcohol, your body switches to processing the alcohol out of your system first before digesting any food, which can leave you with a bloated stomach. It may be tough, but avoid the hard stuff while you’re trying detox.
Cut One Serving From Your Menu List
The reason is simple
Any reduction in the portion means a reduction in calorie intake.
You can begin the program for finding how to lose belly fat fast by evaluating the list of foods you consume during the day.
Make sure to write down every item of food you eat, from the main dish to snacks like cookies, chocolate bars, fruit slices, and beverages.
Then, pick one from the list and promise yourself not to consume the food during the day.
Then, pick another name on the next day.
Deleting high-calorie foods like cookies or fried foods is a good thing to do.
This simple trick may work as long as you do it consistently.
Of course, you should not choose a single method of losing belly fats.
The most important point is changing your lifestyle and you can combine as many methods as possible as long as they work for you.
The methods described above have been shown to be effective for healthy eating and a healthy lifestyle.
Again, changing your lifestyle is the long-term key to success in how to lose belly fat fast and keep it off.
LOSE BELLY FAT NOW! Theres NO exercise required Theres NO counting calories Theres NO measly portions Theres NO hunger or cravings Eat the foods you love! Work for EVERYONE at ANY age!
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Reduce Your Stress Levels
Stress and anxiety are very common, and most people experience them at some point in their lives.
Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place (
How much protein you need depends on many factors, such as your age, gender and activity level.
Generally, you should aim to get 2030% of your calories from protein on a daily basis. This can easily be achieved by incorporating a protein source in every meal.
Bottom Line:
High-protein diets may increase your metabolic rate, reduce your appetite and help you retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates.
Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
SUMMARY
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake (
39 ).
In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches from their waists without intentionally changing their diets or exercise routines (
41 ).
Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats youre already eating with coconut oil.
SUMMARY
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Get Outside To Help Lose Belly Fat
According to Hughes, a lack of sunlight can increase levels of belly fat. Indeed, findings presented at the European Society of Endocrinology annual meeting, revealed that, in women, both total and abdominal fat were associated with lower levels of vitamin D.
In addition to sunlight, vitamin D can be obtained from food and supplements. Check out nutritionist Rob Hobsons guide to overcoming a vitamin D deficiency.
If you’re not sure how to make the most of your time outside why not try this month-long walking for weight loss plan or learn to run for 30 minutes comfortably with a four-week running plan.
How To Lose Belly Fat By Eating More:
In my Lose Weight By Eating weight loss plans I show you how to lose stomach fat by eating more.
Here are the three weight loss plans that will show you how to lose stomach fat and keep it off for good.
Lose Weight By Eating an easy diet that leans on comfort food made healthy
Detox Diet Week a one week plan that relies on smoothies and salads
3 Day Detox Diet a simple 3 day guide to fast weight loss
Skipping meals can actually harm your weight loss efforts, so dont skip if youre trying to lose belly fat.
Keep scrolling for more tips on how to lose belly fat fast
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Why You Are Not Losing Belly Fat
Sometimes you may have healthy foods and spent many hours in the gym. You may have done pretty much everything to keep yourself in a right healthy track. But the belly fat is not going in a right way. The fat in your stomach is not reducing as well as not increasing.
On that note, belly fat depends on hormones and lifestyle too. So, if both of them are imbalanced then you will not start to lose belly fat and the result will be remain the same.
Our hormones go up and down for two reasons. One is for food and other reasons is for stress. We talked before about the food that causes the belly fat in our stomach, lets get to know how stress made us fat?
The fat start to be stored around the midsection when we stress. The stress produces more fat in the stress hormones. It affects your digest system and produces cortisol that adds a fatty layer to your belly.
Meanwhile, healthy lifestyle means to deduct smoking and alcohol from your list. Alcohol is a fat. Sooner or later your liver will digest alcohol into sugar and then into fat. So dont push yourself only into healthy eating and change your lifestyle too. Your lifestyle will influence your hormone level that leads the belly fat.
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