Extra belly fat in bellies is not a problem for guys just because it can look bad. In most cases, men have enough self-esteem not to care.
However, what everyone should know is that there are enough medically proven research results to consider losing some stomach fat. It’s not about how you look in the mirror. In fact, having lots of abdominal fat is linked to such diseases as heart disease and type 2 diabetes.
For this reason, losing the extra weight has substantial benefits for your health and well-being.
Belly fat can be subcutaneous and visceral. Subcutaneous is not harmful. It is visceral fat that lies deep down in your belly, surrounds your abdominal organs, and can act as a separate organ and poison your body.
Visceral fat is metabolically active tissue that releases substances into your body, and when it is in excess, it can raise your risk of diseases.
You can estimate belly fat by measuring your waist circumference with a tape at the comfort of your home. If your waistline is above 40″ (102cm) in male and 35″ (88cm) in a female, you should consider steps to get rid of belly fat even if you do not look overweight.
Luckily, some proven strategies target the visceral fat in the abdomen area and help you lose waistline inches fast.
Avoid Sugar & Sugar-Sweetened Drinks
Studies show that added sugar is extremely harmful to your liver. Glucose and fructose in significant amounts overload the liver forcing it to produce and accumulate fat.
Studies show that sweets and sugar-sweetened beverages lead to insulin resistance, increase the risk of obesity, and cause other metabolic problems.
Completely eliminate sugary drinks from your diet:
high-sugar sports drinks.
Keep in mind that even ‘healthy’ foods can contain huge amounts of refined sugar. Read labels, drink still water, and enjoy eating fruit rather than drinking juice.
Eat More Protein
When it comes to belly fat weight loss, eating more protein is the most effective strategy.
Protein reduces food cravings up to 60%, boosts metabolism, and helps you lose weight while not feeling hungry. Protein food provides fewer calories, and when combined with fiber, reduces the amount of calorie intake per day.
So increase your daily consumption of protein-rich foods such as eggs, red meat, fatty fish, seafood, and nuts. To get enough protein in your nutrition plan try high-quality protein supplements. It is a convenient and healthy way to increase your total daily protein intake.
Cutting your carbs intake is a very effective strategy to lose belly fat. Numerous studies support that low-carb diets lead to more significant weight loss results than low-fat diets.
When on the low-carb diet you can eat as much as you want, do not feel hungry at all, and lose water weight instantly. Low-carb diets specifically target the visceral fat that is dangerous for your health.
Keep your protein intake high and avoid sugar, white bread, pasta, etc. Eat no more than 50g of carbs per day. It will put your body into a ketosis state, meaning your body starts to burn primarily fats for fuel. That it should be enough to lose up to 10 lbs per week.
Eat Foods Rich in Fiber
It is often suggested eating more fiber to suppress appetite, improve digestion, and therefore, lose weight.
It is true, but keep in mind that there are two types of fiber: soluble and insoluble. Soluble fiber forms a gel-like substance and slows down the nutrients absorption in the stomach. As a result, you have reduced appetite and a feeling of fullness for longer.
The soluble fiber can be especially effective at decreasing the dangerous belly fat. Eating just 10g of soluble fiber per day dramatically reduces the amount of abdominal fat.
Fruits, vegetables, legumes, and whole oats are rich in soluble fiber. You might also try taking glucomannan, the most popular fiber supplement in existence.
The diet and exercise combo is the most efficient way to lasting stomach fat reduction, especially if you want to build healthy lifestyle routines.
A 2014 Harvard research suggests that for men with big fat bellies, weight lifting twenty minutes a day is the best choice to lose weight.
The major trick is consistency. Exercising at least three times a week can help you burn fat from the belly. Begin with a simple interval routine for beginning exercisers.
What is the most important, by exercising regularly you ensure you won’t regain abdominal fat on the maintenance phase after weight loss.