Men lose weight by exercising more. They limit the number of alcoholic beverages they consume and focus on eating healthy foods. Some men also turn to medication to help them burn off excess calories and fat.
Men should also eat fewer calories than they need to lose weight. It's not as complicated as you might think. There are only two things you need to worry about: How many calories you're eating and how many you're burning.
First, you must consider how many calories you consume in a given period. Next, you must consider how many calories you burn in that same period.
Charge up your Protein
Eating plenty of protein is an easy change to make to your diet in order to lose belly fat. One reason is that it increases your satiety. If you’re not hungry, you won’t eat.
In order to successfully lose belly fat, you must first know what causes your belly fat to accumulate. And that's not simply because you ate a lot of junk food. It's actually because you have an insulin resistant metabolic system. That means your cells don't respond well to insulin and this makes you more prone to packing on extra pounds.
Bioavailable protein sources include: legumes, dairy products, game meats, eggs, and lean seafood.
Infuse Vinegar to your Meals
Vinegar has been used by many as an ingredient for making salad dressings and homemade marinades, but did you know it’s a powerful fat burner? You may be surprised at how quickly your body will start burning fat if you add a teaspoon of apple cider vinegar to your daily routine.
In one study, researchers discovered that participants drinking vinegar for just 15 to 30 minutes daily lost between 2.4 pounds. Add this miracle ingredient to your diet and you'll be able to eat less without even realizing it.
White vinegar has more than a quarter of a million uses — from making salad dressing, to enhancing the flavor of pickles, to preserving foods, and much more. And it's been found to increase your metabolism, as well.
Healthy Fats are Good
When you're trying to lose belly fat, dietary fat is not the enemy. While it may seem counter-intuitive, eating healthy fats can increase satiety, which reduces the risk of future weight gain.
It also helps with weight loss because you will be less likely to overeat. Try adding fatty foods to your diet, such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should try to limit your consumption of junk food. Avoid foods high in refined sugar. Consume foods with saturated fat in moderate moderation.
When it comes to foods, the best to eat have monounsaturated and polyunsaturated fat unless the food is natural. For example, a cup of milk has one and a half grams of saturated fat, but this naturally happens.
Avoid Sugary Beverages
Burn belly fat by replacing sugary drinks with healthier options like water, tea and black coffee. This can be a challenging change at first, but it’s one that will pay off in weight loss.
Fruit juice and alcohol should be the last things you drink before bed. Your liver doesn’t have time to detoxify when you get up at 6:00 am. Alcohol dehydrates you, which makes you crave salty foods like pretzels and french fries.
Drinking alcohol can reduce your inhibitions, and make you more likely to eat half of a pizza or a double bacon cheeseburger.
Best to Drink More Water
Drinking a reasonable portion of whole milk and homemade fruit juices isn't harmful. However, most of your liquid intake should come from calorie-free beverages.
Drinking green tea and coffee are high in polyphenols, antioxidants, and other micronutrients that are good for your health. If you’re not sensitive to caffeine, these are good choices. Drinking plenty of water is the best thing you can do to help you lose weight.
If you tend to eat because you’re thirsty, you may be confusing your hunger with thirst. For this reason, you may mistakenly eat high-sodium foods to help your body retain what little water it has left. However, your body doesn't need the calories for energy.
Water boosts your metabolism, helps you lose weight, and is calorie-free.
Consume More Fibrous Food
A study of 1,145 adults found that a 10-gram increase in soluble fiber intake was associated with 3.7% fewer inches of belly fat without changing their exercise routine or any other aspect of their diet.
This study suggests that increasing your overall fiber intake (soluble and insoluble) by 14 grams helps you eat less for a longer time.
This was equivalent to an average of 4.4 pounds of weight loss over 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.
Take Less Refined Carbs
A study by Dr. David Jenkins of Harvard University found that those who ate more than 15 grams of fiber per 1000 calories every day had an average of 14 fewer years of life compared to those who ate less than 5 grams of fiber daily.
The end result is food that is artificially low in fiber and nutrients and high on the glycemic index. When you eat foods with a high glycemic index, your blood sugar levels fluctuate. Blood sugar spikes and crashes increase hunger and calorie consumption.
Eat more whole grains and less refined carbs to lose excess belly fat and keep your metabolism burning through the day. Replacing white bread, pasta, and cereals with whole grain products like oatmeal, barley, quinoa, and brown rice will also help you lose weight.
Work That Cardio
To lose weight, you have to burn more calories than you take in, and cardiovascular exercise burns calories through activity that uses large muscle groups, such as running, jogging, swimming, and cycling.
A review of 16 studies found that cardiovascular exercise improves weight loss and fat loss. It also increases muscle mass and reduces abdominal circumference, belly fat, and overall body fat.
If you’re trying to lose weight, you should aim for at least 150 to 300 minutes of moderate to vigorous exercise per week. This equates to around 20 to 40 minutes of exercise per day.
High Intensity Interval Training
High-intensity interval training burns more fat than steady state cardio. If you're serious about getting rid of that belly fat, HIIT is your answer.
This exercise is called a circuit. You should repeat it for six to 10 sessions of up to 10 reps. One study found that only 20 minutes of HIIT exercise three times per week resulted in 4.4 pounds of fat lost over three months.
Use HIIT to replace the cardio in your workout routine. You'll reduce your belly fat by 17% in just three months.
Alternative No-Fuss Solution
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