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

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You work out at least twice a week. You consume fast food and soda in a tiny amount. Yet, despite your best efforts, you’re still unable to shed your beer belly.

If this sounds familiar, then this article is for you. When it comes to losing weight, men and women follow the same protocol.

To maintain your current weight, you must eat fewer calories than you expend each day. 

Only two factors need to be considered when it comes to this situation. Your daily caloric intake and your daily caloric expenditure.

Way To Get Rid Of Stubborn Belly Fat

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.

For What Reasons Do Men Put Fat On Belly?

The body’s ability to accumulate fat is the answer. It’s not uncommon for men to store excess weight around their midsections.

Unfortunately, having high levels of abdominal fat is usually associated with having visceral or organ fat. This is when fatty deposits begin to form in the liver, pancreas, and even the heart muscle.

Diets high in carbohydrates and low in proteins can also impact weight loss especially in people with low physical activity, as the carbs may get stored as fat.

People who don’t include lean protein in their diets may eat more food overall because protein is important for making you feel satiated[10] for longer.

Many health issues can result from excessive alcohol consumption, including liver damage and inflammation.

Are There Distinct Varieties Of Belly Fat?

Both the subcutaneous fat and the viscera fat contribute to the size of a man’s belly.

Visceral fat, the second type of belly fat, is found deep within the body and surrounds many of the body’s internal organs, such as the heart, intestines, liver, and the kidneys.

Visceral fat cannot be seen with the naked eye, but its presence can be suspected when the abdomen is significantly bulged.  

Visceral fat is a serious health risk factor because it produces cytokines and other pro-inflammatory chemicals.

Cytokines[11] are molecules that enter your bloodstream and create inflammation, raising your risk of developing diseases such as heart disease and cancer.

What Are The Dangers Of Belly Fat?

As its name implies, visceral fat is the most hazardous type of fat since it forms around vital organs in the abdomen.

Patients with this sort of fat are more likely to suffer from many health issues, such as heart disease, diabetes, liver disorders, and cancer, as well as an increased chance of unexpected death.

On the other hand, hip and buttock fat is generally considered less hazardous, as its only subcutaneous fat.

How To Measure Abdominal Fat?

CT and MRI scans are the only procedures that can accurately quantify visceral fat, which is hazardous to health.

However, an essential waist circumference measurement can give you a general indication of how much abdominal fat you have.

Using a tape measure, wrap your body around the measurement right above the hip bone. Let out a long exhalation, relax and then verify the reading.

According to the National Institutes of Health, women with waist measurements greater than 35 inches and men with waist measurements greater than 40 inches are at elevated risk[12] of heart disease and type 2 diabetes.

Conclusion

Certain disorders are connected to an increased risk of abdominal obesity, or belly fat. A nutritious diet rich in lean protein, vegetables, fruits, and legumes, and regular exercise can help most people lose weight around their abdomens.

12 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Heather J Leidy, Peter M Clifton, Arne Astrup, et al. The role of protein in weight loss and maintenance Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. Available from: https://pubmed.ncbi.nlm.nih.gov/25926512/
  2. Carla E. Cox Role of Physical Activity for Weight Loss and Weight Maintenance Diabetes Spectr. 2017 Aug; 30(3): 157–160. doi: 10.2337/ds17-0013
  3. Robert Oh, Brian Gilani, Kalyan R. Uppaluri. Low Carbohydrate Diet Last Update: July 12, 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537084/
  4. Rethink Your Drink Page last reviewed: June 7, 2022 Available from: https://www.cdc.gov/healthyweight/healthy_eating/drinks.html
  5. L D Whigham, A R Valentine, L K Johnson, et al. Increased vegetable and fruit consumption during weight loss effort correlates with increased weight and fat loss Nutr Diabetes. 2012 Oct; 2(10): e48. Published online 2012 Oct 1. doi: 10.1038/nutd.2012.22
  6. Ann G. Liu, Nikki A. Ford, Frank B. Hu, et al. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion Nutr J. 2017; 16: 53. Published online 2017 Aug 30. doi: 10.1186/s12937-017-0271-4
  7. Paul T. Williams Greater Weight Loss from Running than Walking during 6.2-yr Prospective Follow-up Med Sci Sports Exerc. 2013 Apr; 45(4): 706–713. doi: 10.1249/MSS.0b013e31827b0d0a
  8. Carolyn Newberry and Kristle Lynch The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn J Thorac Dis. 2019 Aug; 11(Suppl 12): S1594–S1601. doi: 10.21037/jtd.2019.06.42
  9. Shirin Panahi, Angelo Tremblay The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes J Am Coll Nutr. Nov-Dec 2016;35(8):717-731. doi: 10.1080/07315724.2015.1102103. Epub 2016 Jun 22. Available from: https://pubmed.ncbi.nlm.nih.gov/27332081/
  10. Douglas Paddon-Jones, Eric Westman, Richard D Mattes, et al. Protein, weight management, and satiety Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. Available from: https://pubmed.ncbi.nlm.nih.gov/18469287/
  11. Shinwan Kany, Jan Tilmann Vollrath, and Borna Relja. Cytokines in Inflammatory Disease Int J Mol Sci. 2019 Dec; 20(23): 6008. Published online 2019 Nov 28. doi: 10.3390/ijms20236008
  12. Reijo Siren, Johan G Eriksson, and Hannu Vanhanen Waist circumference a good indicator of future risk for type 2 diabetes and cardiovascular disease BMC Public Health. 2012; 12: 631. Published online 2012 Aug 9. doi: 10.1186/1471-2458-12-631

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