How To Get Rid Of Belly Fat For Men Quickly & Easily

The truth is that no matter how much you want to reduce your belly fat, you won’t be able to “spot reduce” (target) it. Crunches and sit-ups won’t work if you have a spare tire in the trunk. Your body will always lose fat from all adipose tissue sites.

When it comes to getting rid of that undesirable belly, it’s about adopting healthy lifestyle habits and making the right food decisions.

1. Eat A Lot Of Protein
   

   Prioritize lean protein sources, including beef, turkey, eggs, fish, chicken, and tofu.
   
   Research^[1] conducted by the University of Missouri discovered that students who generally skip breakfast were less hungry and consumed less food overall when they had a high-protein breakfast that contained 35 grams of protein.
   
   On the other hand, you should also consider the consumption of whey protein if you cannot meet the daily protein needs from food.
   
   Having said that, your primary source of protein should be the food you consume because it also has other macronutrients.

2. Workout Harder And Increase The Intensity
   

   To lose belly fat, work on increasing^[2] your physical activity and strengthening your muscles as exercising could benefit you in your day-to-day life.
   
   On the other hand, walking is a poor fat-burner because it doesn’t require a lot of energy, whereas intense aerobic and anaerobic workouts do.
   
   When Laval University scientists compared a 15-week HIIT program with a 20-week endurance training program, they found that the former was considerably more successful at igniting the body’s metabolism, which resulted in more significant fat losses.

3. Consume Fewer Carbohydrates
   

   To reduce weight, cutting back on carbs is a great option especially if you are not physically active.
   Reduced hunger and weight loss are common side effects of a carbohydrate-restricted diet.

   More than 20 randomized controlled studies^[3] have indicated that low-carb diets can lead to 2–3 times more weight loss than low-fat diets.
   However, the difference disappears if you match the two diets in terms of calories, so keep in mind that caloric restriction is always mandatory for weight loss.

   People who follow low-carb diets quickly benefit from the rapid loss of water weight as the fast results boost motivation. Scale changes can be seen in as little as one to two days.

4. Cut Back On Sugary Beverages
   

   There seems to be a link between excessive sugar consumption and weight gain, particularly in the abdominal area.
   
   Excessive sugar intake may increase visceral fat^[4] levels  as it gets converted into lipids and stored, which can lead to visceral fat accumulation.
   
   High sugar content in drinks is easy to take unwittingly and provides no fullness. Therefore, sweetened tea and coffee, soda, and other sugary beverages should all have their sugar content checked.
   
   If you are using coffee as a weight loss drink, you might want to use black coffee instead of a latte or a cappuccino.
   
   Reducing or eliminating soda and other sugary drinks from one’s diet is an effective way for many people to reduce sugar intake.

5. Increase Your Consumption Of Fresh Fruits And Veggies
   

   It is important to receive complex carbs from fruits and vegetables instead of refined carbohydrates. Add fiber to your diet by eating more fruits and vegetables.
   
   Being overweight and having excess visceral fat have been connected to type 2 diabetes, and studies^[5] show that fiber may help the risk of this debilitating disease.

6. Choose Healthy Fats
   

   A healthy diet must include certain fats, but not all fats are created equal regarding health benefits. Saturated and trans fats can pose a risk for the cardiovascular system and increase the risk of heart disease and stroke.

   They’re also linked^[6] to weight gains and the accumulation of visceral fat. If you’re trying to lose weight, you may want to switch to healthy fats such as:

   • Avocados and other high-fat meals are good for you.
   • Chickpeas
   • Eggs
   • Almonds, walnuts, and peanut Butters
   • Olives

7. Change Directions While Running
   

   If you’re using an elliptical machine, try this interval-training trick: Reverse your direction and bike in the opposite direction for 30 seconds at the same speed you did the first time around.
   
   Repeat for 60 seconds, then rest. Stopping your momentum and going from a dead halt to full speed twice simultaneously will give your fat-burning efforts^[7] an extra kick.

8. Dress Your Salad With Apple Cider Vinegar
   

   A randomized controlled trial^[8] found that patients with type 2 diabetes who took vinegar significantly reduced blood glucose levels and insulin secretion.
   
   Lower insulin levels are beneficial for overall health and weight management, as over time, high insulin levels can lead to insulin resistance, making it hard for glucose to enter the cells for energy production and more likely to be stored as fat.

9. Take A Pause In Between Scoops
   

   It’s okay to have one little scoop (approximately 1/2 cup) or one small slice of your favorite sugary dessert if you can’t bear to give it up altogether.
   
   Then, if you still want more, wait another 20 minutes. Your hormones kick in while you’re waiting, causing you to feel complete and less likely to reach for the second dish of your favorite food.

10. Eat A Lot Of Yogurts
    

    According to a study^[9] conducted by the University of Tennessee, people who were on a calcium-rich diet lost twice as much weight (an average of 13 pounds) as those who were on a conventional diet.
    The calorie intake of each group was reduced by 500 calories.

11. Supplements

    Another option could be to use substances like diet pills and fat burners. As per the Leanbean user reviews, these only work when combined with a healthy and proper diet.

    In addition to the diet, you need to ensure that you exercise for at least three days a week.
    
    As a result, you could say that these substances are a means to push your body toward an improved fat loss process, but one cannot be entirely dependent on these substances for a complete fat loss.