Why Belly Fat loss in Men Matters
Belly fat is not something that you can laugh about. You need to take action if you are carrying an extra few pounds. This article will give you all the details about why belly fat in men is dangerous and what you can do to reduce it.
This is one case when following the crowd isn't a good idea. Being overweight can be dangerous. And if your weight gain is concentrated in your belly, it can be especially harmful.
What is Belly Fat
If you are determined enough, you can lose belly fat. If you're at least 20 pounds overweight or have a body mass index (BMI) of 30 or higher, your belly fat is probably contributing to your weight problem.
There’s a good reason why belly fat is such a risk factor for serious health problems: it’s not confined to the extra layer of padding that’s usually located just beneath the skin (subcutaneous fat).
Belly fat has more of a damaging effect than other kinds of fat. It's linked to: Cardiovascular disease, Diabetes, Colorectal cancer and a host of other health issues you don't really want to deal with.
You may have heard that the average American is at greater risk for some of these diseases, but did you know which ones are most common in certain geographic regions of the country?
Age & Genetics are contributing factors to men's belly fat
As we age, it’s possible that our bodies are less effective at burning calories. In addition, the type of foods we eat as well as how much activity we do each day can also play a role in our ability to lose weight.
Whether you're male or female, too much body fat is unhealthy for your waistline. To avoid belly fat, eat healthy foods that fill you up without over-stacking your plate with lots of calories, and exercise regularly to keep your metabolism revved up.
Loss of muscle mass can be frustrating. You may find yourself feeling tired or weak when you're not actually hungry. To keep your energy levels up, eat plenty of foods that contain protein and carbohydrates to rebuild and strengthen your muscles.
Your genes can affect your chance of being overweight or obese, as well as your ability to store fat. It's up to you to make wise choices about what you eat and how much you move to stay fit and healthy.
The most common contributor to belly fat: Alcohol
Beer alone isn’t to blame for an increased beer belly. If you drink alcohol of any kind, it's important to drink it in moderation.
Unhealthy food usually accompanied by beer definitely adds to the waistline.
Moderation for men ages 65 and younger means up to two drinks a day. For men over age 65, it means up to one drink a day. The less you drink, the fewer calories you'll eat and the less likely you'll be to gain belly fat.
What's the ideal waist size for males
If you'd like to determine your belly size, then measure your waist. It's best to use an electronic tape measure because it's easier to read and you can use it over your clothing.
Don't forget to check the tape measure is level. Make sure it's in good working order. Relax, take a deep breath and measure your waist, making sure you're not sucking in your belly. For men, a waist size of more than 40 inches (102 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.
Lose Weight & Exercise will get rid of Stomach Fat Faster
The best ways to lose stomach fat for males is simply to lose some weight and exercises that are suitable for your age group.
Losing weight isn’t as simple as dropping a few pounds. You need to shed excess pounds to reduce your total body fat. Just doing crunches won’t shrink your belly. You can lose belly fat by following a low-calorie diet and aerobic workouts.
Lose weight to battle the bulge. Avoid junk foods and eat more fruits, vegetables and whole grains. Eat fish (and other lean proteins) instead of meat. And, don't eat cheese, butter or other dairy products.
Limit processed meats, and choose moderate amounts of monounsaturated and polyunsaturated fats. Try to choose fish, nuts, and certain vegetable oils as sources of healthy fats. And remember that even when you're choosing healthful options, calories still add up.
Avoid eating in front of the TV, or other activities that make you less likely to cook and eat healthy food. Instead, plan a balanced diet and stick to your goals. Replace sugary beverages with water and artificial sweeteners. Add physical activity into your day.
For most healthy adults, the department of health and human services recommends 150 minutes of moderate aerobic activity every week or 75 minutes of vigorous aerobic activity a week.
If you want to lose weight, or to meet a particular fitness goal, you might need to include more physical activity in your daily routine. Exercise every day, and work up to 150 minutes of moderate or vigorous aerobic activity a week.
Strength training is an important part of losing excess belly fat. You might have to exercise more if you want to meet specific fitness goals or lose weight. Losing belly fat takes patience, though. If you want to keep it from coming back, aim for slow and steady weight loss.
Add vinegar in your meals
Add vinegar to your diet and you will lose weight. White vinegar or apple cider vinegar are both good choices. One tablespoon daily is enough for weight loss.
The best way to eat to stay in shape is to add vinegar to your diet. According to one study, you can lose up to four pounds a week when you add vinegar to your diet.
For weight loss, try sprinkling some white vinegar on a salad or serving sauce to your meals. This will increase your metabolism and satiety, helping you feel fuller faster.
Eat Healthy Fats
When you’re trying to lose belly fat, dietary fat is not the enemy. Eating a healthy fat-rich diet will help increase feelings of satiety, which may minimize the risk of future weight gain.
It helps you to lose weight because it will make it easier for you to eat less. To avoid the temptation to overeat, try adding foods that are high in fat like fatty tuna, salmon, almonds, olive oil, and whole milk to your daily diet.
Make a conscious effort to limit your intake of unhealthy fats. Avoid processed foods that include trans fats. Saturated fats are an acceptable part of a well-balanced diet, and can be consumed in moderate quantities.
The best foods to eat contain mostly unsaturated and polyunsaturated fats, like olive oil and salmon. Foods that are natural are best. For instance, a cup of milk contains 1.5 grams of saturated fat, but this occurs naturally.
Drink low calories beverages
Stop drinking soda. This may be a tough change to make at first, but it will cut hundreds of calories from your daily intake without even committing more time to the gym.
When you're not having a beer, you should drink water. A single shot of liquor has 96 calories, but it dehydrates you, making you crave salty foods like pretzels and french fries. Also, limit your alcohol intake.
Alcohol, as you know, lowers your inhibitions so you are more likely to eat half of a pizza or some greasy fast food.
Water of Life
If you drink more water, you’ll feel better. Milk contains fat, which can make you feel full after eating a moderate amount. Also, there’s no good evidence that drinking any fat-free milk has much benefit.
If you don't have any allergy to caffeine or if you need the boost but want to enjoy your coffee, you can add some green tea or coffee to your diet.
Drinking plenty of water is the best way to help you lose weight. You may mistake your thirst for hunger, so you unconsciously consume foods that are high in sodium. That's why you get hungry again soon after eating something salty.
But our body does not need to use up all those extra calories for fuel. A high-water diet boosts our metabolism, doesn't confuse our hunger signals, and is calorie-free.
Eat foods with plenty of fiber
Eating more fiber helps you lose more belly fat than any other type of dieting. Soluble fiber works in your body by moving through your digestive tract and absorbing water. That means it moves more slowly than the sugar found in high-calorie foods, keeping blood sugar levels steady and helping you burn calories while you eat.
This helps you to eat more and feel less hungry. A different study showed that increasing overall fiber intake (soluble and insoluble) by 14 grams resulted in a natural 10% reduction in caloric intake. This equated to 4.4 pounds of weight loss in a four-month period with no other conscious changes to diet and exercise.
Eat nuts, seeds, whole grains, high-fiber fruits, legumes and high-fiber vegetables.
Reduce refined carbohydrates
It’s time to start eating more whole foods, and cut out the refined carbohydrates. They just contain too many empty calories. Whole grains and vegetables have more fiber, nutrients, and natural sugars. You’ll feel better, lose weight, and look younger.
Eating high-GI foods may result in food that is lower in fiber and nutrition and higher on the glycemic index. When your blood sugar levels spike and crash, you'll feel hungry and you'll consume more calories.
This will result in excess belly fat. On the other hand, when you include more whole grains into your diet, you will lose inches off your belly, lower your BMI and burn overall body fat. Replacing processed cereals, white bread, and pasta with whole wheat pasta, whole grain bread, oats, barley, and quinoa.
Extended fasting is generally considered to mean a period of at least 24 hours without eating.
It’s safe and healthy for most people.
Research shows that fast one day followed by a day of normal eating results in 7% weight loss.
A lot of people who are on a diet can be tempted to eat more food than they need.
You'd be surprised at how much time and mental energy you could get by eating smart.
If you want to lose weight, you should work out. Cardiovascular exercise is one of the best things you can do to achieve this goal.
Cardiovascular exercise has been shown to help people lose weight, and some research suggests it may also help people burn off belly fat. In addition, exercise helps build muscle and strengthen bones and may reduce the risk of developing diabetes and heart disease.
If you're trying to lose weight, aim for 150 to 300 minutes of moderate to vigorous exercise per week. That's equivalent to about 20 to 40 minutes of exercise per day. One of the best cardio exercises for weight loss is indoor rowing.
High Intensity Interval Training
The best way to burn belly fat is to engage in high-intensity interval training. If you want to really get rid of your belly fat, you'll have to do high-intensity interval training. It's one of the most effective forms of exercise.
This is the perfect workout for anyone looking to shed some fat without having to spend hours in the gym. You'll only need 20 minutes to burn 4.4 pounds of fat over three months, plus a couple of other benefits.
Resistance training is key to getting the abs of your dreams. If you’re crunched for time, skip the cardio and instead focus on your HIIT. You’ll reduce belly fat by 17% in just three months.
Alternative natural-based supplements
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