Belly fat is more than just a nuisance that makes your clothes feel tight. It’s seriously harmful. This type of fat, referred to as visceral fat, is a major risk factor for type 2 diabetes, heart disease, and other conditions. Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin on the outside. So how can you get rid of belly fat this stubborn fat? This blog post presents scientifically-backed strategies to help you get rid of stubborn belly fat.
Protein is the most important macronutrient when it comes to losing weight. It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day, and help you consume up to 441 fewer calories per day. If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can make.
One of the most effective ways to lose belly fat is to cut back on sugars and starches, or carbohydrates. When you do that, your hunger levels go down, and you end up eating much fewer calories. Instead of burning carbs for energy, your body starts feeding off of stored fat.
Exercise is critical for overall health and can help you shed belly fat. Combining strength training (resistance or weight training) with aerobic exercise (cardio) is especially effective. Cardio exercises, such as running or walking, help burn calories, while strength training helps build lean muscle, which can boost your metabolism and aid in fat loss.
Increasing your intake of high-fiber foods can help you lose weight, especially around your midsection. Fiber-rich foods not only provide bulk but also take longer to digest, making you feel fuller for longer and less likely to snack or binge eat that will help you to get rid of belly fat.
Sleep is crucial for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which can include belly fat. Establish a regular sleep routine, ensure your bedroom is a quiet, dark, and relaxing environment, and try to limit your exposure to screens in the evening.
Drinking enough water is essential for burning off fat from food and drink, as well as stored fat. A mini-review from 2016 found that increased water intake led to increased lipolysis and a loss of fat in animal studies.
While moderate alcohol consumption can have health benefits, excessive drinking is harmful and can lead to belly fat accumulation. If you aim to get rid of belly fat and reduce your waist size, consider drinking alcohol in moderation or abstaining entirely.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. High cortisol levels increase appetite and drive abdominal fat storage. Consider engaging in pleasurable activities that serve as stress-relievers, such as yoga, meditation, or simple breathing exercises.
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarines and spreads and also often added to packaged foods. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.
It’s crucial to maintain a balanced diet. Consuming a variety of nutrient-dense foods from all food groups can help you lose weight, get rid of belly fat and prevent belly fat accumulation. A balanced diet includes fruits, vegetables, whole grains, lean protein, and healthy fats. Moderation is key – while it’s important to eat healthy foods, overeating any food can lead to weight gain.
Intermittent fasting has recently become very popular for weight loss. It’s an eating pattern that cycles between periods of eating and periods of fasting. One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including improved gut health and enhanced immune function. Research suggests that probiotics can help you lose weight and get rid of belly fat.
When trying to lose belly fat, it can be helpful to track your food intake. There are numerous mobile apps and websites that can help you log what you eat and provide a nutritional breakdown. This can make you more aware of what you’re eating and how it affects your weight and health.
Remember, there’s no magic solution to losing belly fat overnight. It takes time, patience, and consistency. Make healthy changes to your lifestyle and stick to them, and over time, you’ll notice the changes in your body.
Belly fat isn’t just a problem for aesthetics – it can seriously affect your health. By following the strategies listed above, you can start getting rid of belly fat and reduce your risk of certain chronic diseases. Remember, it’s not about making short-term dietary changes but about incorporating long-lasting lifestyle modifications. It’s essential to contact a healthcare provider before starting any weight loss plan to ensure it’s the right fit for your individual health needs. Here’s to a healthier, happier you!
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