Why The Spare Tire Happens And What It Means For Men
While often termed differently, muffin top, belly fat and spare tire are all essentially the same thing excess abdominal fat. No matter what its called, it can be a frustration for many men. One of the most difficult areas to slim, the abdomen contains two types of fat which each require different tactics to tone the area. We asked Brent Wilson, a registered dietitian at INTEGRIS, Health to share his advice on how the spare tire affects men and what can be done to get rid of it once and for all.
How To Lose Lower Belly Fat In Men Bottom Line:
This is one of the most common belly fat types in men.
How to get rid of this type of belly fat?
Eat high fiber foods like apples, green vegetables, whole grain bread.
Drink more water.
What exercises to do?
Plank, cardio workouts, and weightlifting.
When it comes to supplementation, a natural supplement like PhenQ can help you speed up the process.
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Carefully Consider Your Carbs
While dietary fat has gotten a bad rap over the years, its more likely that carbohydrates are the culprit of a growing waistline.
Theres a general misunderstanding among people who have cholesterol problems that its simply through consumption of fat, says internist Spencer Kroll, M.D., who specializes in cholesterol and lipid diseases in his private medical practice in Marlboro, New Jersey. The overconsumption of carbohydrates and processed foods are the primary contributors to the accumulation of abdominal fat. Ive spent years trying to change peoples ideas that its not just about ice cream and heavy cuts of meatits really about carb modification.
You dont necessarily have to follow a low-carb eating style, but it is a good idea to reduce your consumption of simple carbs, such as fruit juice and cookies. Instead, look for carbohydrates that also come with fiber like vegetables, beans, legumes and whole grains. Aim to consume at least 25 to 30 grams of fiber a day, recommends Ward.
You may also want to experiment with your starch intake. While some people do well with potatoes, oats, rice and whole wheat bread, others dont. Starch can be like rocket fuel to drive insulin resistance, says Dr. Kroll. When your body doesnt respond well to insulin, this can lead to pre-diabetes and type 2 diabetes.
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Shut Down Sugar Consumption
Added sugar in candy, cookies and other sweets, as well as soft drinks and fancy coffees, is unhealthy and has negative effects on your metabolic health. When you eat a lot of added sugar , your liver gets overloaded and must turn it into fat â often belly fat. High sugar intake can raise your levels of cortisol, a stress hormone linked to the storage of visceral belly fat, as shown in research published in Obesity in 2014.
Dont Forget To Do Other Fat Loss Exercises
According to the trainers, the fat loss must be done synchronously instead of focusing on the abdominal muscles. Therefore, if your goal is to lose weight in a short For best results, the fat loss must be done in conjunction with abdominal exercises. Therefore, if your goal is to lose weight in a short time, along with running, you should apply these exercises for lower belly fat such as Crunch or Plank
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Including Physical Activity To Reduce Belly Fat
What Are The Best Exercises To Help Reduce Belly Fat
To be frank, spot fat reduction isnt possible. You cant target a specific area of your body to reduce the fat in that specific area. Basically, when youre weight loss plan, youll be losing body fat from all over your body which will include belly fat. You can effectively train different muscle groups and alternating what muscle area you target on different days can be a good idea to reduce belly fat and increase lean muscle.
Cardio
You may have heard that cardio is the only way to get rid of belly fat, unfortunately, its not true. There are a lot of misconceptions and myths out there when it comes to how to lose belly fat. Although cardio is great for your cardiovascular health, fat loss and strength but you shouldnt completely rely on cardio when focusing on reducing belly fat. Adding cardio 4-5 days a week can be a great idea but it totally depends on your other training routine and also on your overall activity level.
High-Intensity Interval Training
This is what we call the boss for fat loss. Adding high-intensity interval training or HIIT 4-5 days a week can be a huge plus for reaching your weight loss goal. Exercises like burpees, lunges, squats, jumping jacks can be great calorie burners and when performed in a correct manner with little rest time in between each it can be a challenging workout with high rewards.
Weight Training
Ab Workout
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Exercise To Lose Belly Fat For Men: Lying Alternate Toe Taps
How they are done:
- Lie on the mat and lift both your legs. Extend your hand up, lift your head and upper back off the floor, and engage your core.
- Curl up and try to touch your left foot with your right hand.
- Than, curl back down.
- Curl up again and try to touch your right foot with your left hand.
You should do 2 sets of 15 reps.
How To Get Rid Of Lower Belly Fat: Diet Tips And Exercises
Many people struggle with lower stomach fat. Getting rid of stubborn lower belly fat is a common weight loss goal for men and women alike. Lower belly pooch also commonly referred to as tummy pooch is hard to shed. In fact, the difficulty to lose lower stomach fat can vary with body types. Certain body fats hold onto fat around the lower stomach longer than any other part of the body.
Lower abs fat is truly a challenge to face, and the worst part about it is that no matter how many exercises you perform, you cannot spot any reduction. This can be extremely annoying for people who have lost weight in other body parts but still struggle with exercises to get rid of lower belly fat. Nonetheless, losing lower belly fat is neither impossible nor hopeless.
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Sculpt Nation Burn Evolved is a high-quality, potent fat burner that can help you achieve your fitness goals. It contains a blend of ingredients that are designed to help boost metabolism, burn fat, and suppress appetite. The formula also includes caffeine to give you an energy boost and help you stay focused on your goals.
Using Supplements To Help Supplement Your Intake
Whey protein can be a great choice to satisfy your daily protein intake easily. As it does not require much effort all you need to do is take a scoop and mix it with water or milk however you prefer. It would help to boost your metabolism which further helps in reducing belly fat. Protein would also help maintain your lean muscle. Whey protein can be a great plus with a healthy flexiblediet, and exercise.
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Exercise To Lose Belly Fat For Men: Crunches
How they are done :
- You first lie down on a mat, flex your knees, and place your feet on the floor.
- Place your hands at the back of your head and lift your head off the floor. Initiate the movement by curling up and trying to reach your knees with your head.
- Go back to the original position. You should make sure you inhale while curling up and exhale while going down.
You should do 2 sets of 12 reps.
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.
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Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
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Youre Scared Of Egg Yolks
Many people avoid egg yolks because they think that yellow part will raise their cholesterol. But it turns out the cholesterol in the foods you eat have virtually no impact on the cholesterol level in your blood. Its sugar and carbs that trigger the production of bad cholesterol in your body! Plus, egg yolks contain choline, which has been shown to fight belly fat. Men who stick with egg white omelets are missing the most important part of the egg, the yolk, which is loaded with healthy fats, vitamins, antioxidants, and amino acids, says Baccellieri. Its also important to note that often when you eat fragmented foods, your body is left craving the restmaking subsequent unhealthy food choices more likely.
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How To Lose Belly Fat For Men Fast: 3 Simple Science
Losing abdominal fat, also known as belly fat, is one of the most common weight loss goals for men. This is due to the fact that many men tend to easily accumulate weight in their bellies.
Abdominal fat is a particularly dangerous type of fat. Our best understanding of science indicates that diseases like type II diabetes and heart disease are closely related to abdominal fat.
For this reason, getting rid of visceral fat is very important for good health.
To measure your abdominal fat, you can use a simple tape measurer. If you take the circumference of your waist, measurements greater than 40 inches for men and 35 inches for women signify a high-risk factor for the aforementioned diseases.
There are various weight loss strategies that can specifically target visceral fat.
In this article, we will review some evidence-based ways to reduce belly fat.
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Dont Forget To Replenish Enough Energy
All foods provide additional energy, but not all foods can be used. If you use the wrong food, you will feel tired and sluggish during exercise. As recommended by the coaches, you should have a light snack about 30-60 minutes before running. You can also use a small cup of coffee because the caffeine in coffee will help you run faster and longer. This will help you get rid of excess fat better.
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Women Are Shaped Like A Pear And Men Like An Apple
Due to their tendency of accumulating abdominal visceral fat , men are more likely to develop an apple-shaped body. The excessive accumulation of abdominal visceral fat is also known as android obesity. In contrast, the pear-shaped is often ascribed to pre-menopausal women because of their tendency of accumulating subcutaneous fat in the thigh and buttock regions . The obesity resulted from the predominant subcutaneous fat accumulation is also known as gynoid obesity.
A common misconception is that beer consumption can specifically lead to belly fat accumulation. This misconception gave rise to the term beer belly. Studies have shown that beer consumption does not specifically increase the belly size but rather increases the overall body weight . Therefore, it is unlikely that beer consumption specifically increases the abdominal visceral fat or is particularly responsible for android obesity.
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ZuBURN is backed by 11 human clinical trials, which show that its ingredients can help speed up your metabolism, cause your body to burn more fat, improve your waist-to-hip ratio, suppress hunger cravings and give you more energy during workouts.
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How To Trim Fat From Stomach For Men
Everyone gains fat here and there, but men are more likely to store it in their stomachs, according to the Cleveland Clinic. Making lifestyle changes, however, such as doing high-intensity exercise, reducing stress and avoiding alcohol, can help trim stomach fat from a man’s midsection.
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The Fat Around Your Waist
The fat around your belly may make you feel less confident. However, it may also be dangerous to your health.
There are two types of fat that can accumulate around your midsection. These are known as âsubcutaneous fatâ and âvisceral fat.â The type of fat you have makes a difference in your overall health and wellbeing.
Subcutaneous fat is located below your skin and above your muscles. When you pinch your belly, subcutaneous fat is what youâre squeezing. Subcutaneous fat does not put you at direct risk of disease or other health issues.
Visceral fat is located deeper inside your body, filling the space around your abdominal organs. According to Harvard Health Publishing, visceral fat increases your risk of digestive problems, cardiovascular disease and Type 2 diabetes.
While all fat carries some health risk and raises the risk of inflammation, visceral fat releases even more inflammatory markers than subcutaneous fat. An April 2013 study in Archives of Medical Science states that visceral fat gives off higher amounts of IL-6 and PAI-1 . These chemicals are both linked to inflammation, which raises the risk of certain diseases.
However, a study published in May 2017 in the International Journal of Obesity concluded that diet and exercise have an effect on both subcutaneous and visceral fat. Losing one type is linked to losing the other, and you lose more visceral fat than subcutaneous fat when youâre exercising.
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The Coolest Treatment For Reducing Mens Belly Fat: Coolsculpting
As the coolest treatment for reducing mens belly fat, CoolSculpting is gaining popularity. If youre having trouble removing stubborn fat around your belly or other areas throughout your body, consider CoolSculpting.
Remember, the treatment is noninvasive. Instead of choosing a treatment that can disrupt your busy life, you can easily fit CoolSculpting into your schedule. Then, you can reduce 20 to 25% of your belly fat and start accomplishing your body goals!
Accept That Your Behaviors Will Adjust
A big part of weight loss is simply being aware of the decisions youre making. For example, when out at happy hour with friends, you may lose track of how much you’re eating or drinking. But if you take a split second to step back and become aware of that fact, youre able to course correct. The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods, says Gagliardi.
2. Track your calories.
The most basic approach to weight loss is burning more calories than you consume. For instance, since 3,500 calories equals one pound of fat, a weight loss appor even just a pen and papercan help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss, says Gagliardi.
BEAT BELLY FAT
If you’re not up for crunching numbers every day, you can take a more generalized approach. For some people, its knowing, Typically I eat a whole sandwich, says Gagliardi. Now, Im going to eat half a sandwich at lunch and save the other half for my dinner and cut my calories in half. To get started, consider these 25 ways to cut 500 calories a day.
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