Losing belly fat for men isn’t the easiest thing to do. It’s more than obvious that the percentage rate for obese men has greatly increased in today’s society. Men tend to gain most of their weight in their bellies as they get older. Find out how to manage that weight here! Please continue reading…
Losing Belly Fat for Men
There are ways for men to lose belly fat, some may work and some may not, depending on the person. Belly Fat consists of what’s known as, Visceral Fat. Visceral fat can lead to serious heart conditions along with Type 2 diabetes. Losing this type of fat is crucial for long, healthy life.
Finding what will work for your body type can be tricky, but there are ways to cut back that unwanted belly fat. Here is a list of some of the tips I’ll cover in this blog;
- Boosting the metabolism
- Exercising More Often
- Eat Plenty of Protein
- Cut Carbs and Fill up on High-Fiber Foods
- Eating more Fruits and Vegetables
- Use Smaller Plates and Learn Portion Control
- Pay Attention to Nutritional Facts on Food Products
- Drink Plenty Water
- For Maximum Weight-Loss, Change Eating Habits
Eating right and finding the right exercise strategies will help target those stubborn areas.
I’m here to share with you some helpful tips on losing belly fat for men.
It may even work for women!
#1 Start with Boosting the Metabolism
Boosting your metabolism is a great place to start!
Losing weight is hard work, especially for one with a slower metabolism.
What is the definition of “Metabolism”?
Taken directly from the Merriam-Webster dictionary:
a: the sum of the processes in the buildup and destruction of protoplasm; specifically: the chemical changes in living cells by which energy is provided for vital processes and activities and new material is assimilated.
- Regular exercise can help to increase your metabolism.
# 2 Exercising More Often is Important!
Exercising daily will boost metabolism a great deal, making it much easier to burn more calories and lose weight. Yes, exercise is important for overall health and wellbeing, but when trying to lose belly fat, it takes certain types of exercises.
Sure, working the abdominal muscles can help build and tighten the ab muscles, but studies have shown those types of exercises don’t make you lose fat from the belly.
Special types of exercises such as planking, swimming, aerobics, running, and even walking will have a greater effect on belly fat.
Planking exercises have been proven to be very effective at reducing belly fat. Planks are one of the best calorie-burning, fat burning, and core strengthening exercises you can do.
During plank exercises, multiple muscle groups are engaged. This not only strengthens your core, but it burns fat around your abdomen area. They are also great for improving posture, increasing flexibility, and reducing back pain.
Try drinking the apple cider vinegar detox recipe from my 3 Ways to Get Rid of Belly Fat post. It really helps me!
It’s a great detox drink that is very good for the digestive system, causing less bloating and constipation. ACV detox also provides extra energy and curves the appetite.
So simple to make!
The ingredients consist of:
- Raw apple cider vinegar
- Lemon Juice
- Cayenne Red Pepper
#3 Eat Plenty of Protein
Protein makes up your organs, tissues, muscles, and hormones.
It’s a necessary nutrient your body has to have in order for it to grow and function properly.
Eating a high-protein diet not only has its health benefits, but will also boost your energy levels.
When adding more protein to the diet, you will find yourself fuller with a decrease in craving junk food in between meals.
Some high protein foods are listed below:
- Beef – 22 grams
- Chicken – 21 grams
- Lentils – 1 cup contains 18 grams!
- Salmon – 17 grams
- Black beans – 15 grams
- Eggs -7 grams
- Greek Yogurt – 15 grams
- Almonds – 1/4 cup contains 5 grams
There are many other benefits from eating enough protein other than weight loss. Dr. Axe said “We need to eat plenty of protein foods every day to keep our metabolisms running, our energy up and our blood sugar levels stable”.
Great Protein Supplement!
If you want another alternative for protein, please visit my post about Gold Standard 100% Whey protein.
#4 Cut Carbs and Fill up on High-Fiber Foods
Did you know that eating less carbs is known to decrease the appetite? There have been several studies showing this is true. Limiting carbs is a very effective way to lose weight.
Do you gain a lot of water weight?
Studies have also shown that people who are on low-carb diets, experienced a quick reduction in water weight.
Reducing carbohydrates instead of going on a low-fat diet, specifically target the fat in the belly. Some carbs to avoid include sugar, candy, and white bread.
Cutting carbs out will make a tremendous difference and show signs of weight loss pretty fast, but eating foods rich in fiber can also help.
Eat Soluble and Viscous Fiber Foods
Soluble and viscous fiber foods digest very slowly. These types of fibers bind with water and form a thick gel that stays in the gut longer than most foods. The gel slows down the digestion and absorption of nutrients which causes a sense of fullness and loss in appetite.
Here Are Some Helpful Tips…
Have some high fiber cereal and mixed fruit.
Stop going to those fast food places and ordering those big juicy burgers (790 calories, 48 g fat, 53 Carbs) and biggie French fries (about 500 calories, 22 g fat, 72 g Carbs) and start packing your own.
In a hurry?
Try grabbing a V-8 (Low sodium) and a handful of almonds.
When you have more time, chop up a nice spring mix salad with baby spinach and add some avocado’s, carrots, and walnuts to it.
Try to choose a lean single portion (6 oz.) of poultry, fish, shellfish, or beef, with collard greens and substitute those potatoes for some cauliflower.
Being on a diet doesn’t mean you have to starve yourself. It just means to make better choices of what and how much you eat.
Have you ever heard of the NOOM Weight Loss Program/App?
Noom Weight Loss Program is for people who have a hard time staying motivated and sticking to a diet. They offer a 14-day trial for $1 so you can try it out and see if it’s right for you.
As part of the program, you’ll be assigned a personal health coach whom you can message whenever you need to. They provide the support you need, give encouragement and are available to ask questions. The coaches are very helpful.
Noom uses a combination of nutrition, psychology, social support, and practical tools to help people make sustainable behavior changes that make the most sense for their own individual preferences, circumstances, and lifestyles.
The app is convenient, very user-friendly, and along with all of the tools, it comes with a great food database with thousands of recipes. I’ve tried several of the recipes and loved them. The food is real tasty!
Need help with portion control?
You will have access to a certified nutrition specialist (included with the program), who can help with portion control. In a few short weeks, you’ll have a better understanding of food types, portions, and how much of each food category needed in a day.
It’s an excellent weight loss program! I did the 14-day trial and then joined up!
Check out my video’s below!
I’m sure you’ll see my excitement about the food and the program!
#5 Eat more Fruits and Vegetables
There are many fruits and vegetables that can help with weight loss. Fruits are usually high in water content, low in calories and high in fiber. Eating more fruit can help satisfy hunger longer.
In fact, studies have shown people who eat more fruit have a lower risk of diabetes, high blood pressure, cancer, and heart disease.
Below, I have listed a few fruits that I’ve researched and found beneficial for weight loss;
- Kiwi – A superfood that has a very unique tangy sweetness. Low in calories and packed essential vitamins and minerals.
- Avocados -Heart-healthy superfood fruit, nutrient-dense, healthy fats, fiber, and protein. A little higher in calories, but known for regulating hormones that are at risk for diabetes, obesity, and cardiovascular diseases.
- Berries – Blueberries, strawberries, and raspberries are considered superfoods; they’re great sources of antioxidants that protect cells from damage. Blueberries are belly fat fighters; Strawberries reduce blood sugar and insulin levels; raspberries are rich in fiber.
Eating more vegetables can help keep you full for longer. Most veggies contain a lot of fiber and water. When combined with protein and healthy fats, you have greater hunger satisfaction, which helps keep snacking between meals at bay.
The fiber in vegetables also helps regulate blood sugar which can help manage energy levels.
Vegetables should be included in every diet for all sorts of reasons, but they are certainly great for those trying to lose weight. Lower in calories too!
Below are just a few vegetables that I’ve researched and found beneficial for those trying to lose weight.
- Tomatoes – Packed with nutrition, an excellent source of vitamin C, vitamin A & E, and B vitamins. They are powerful antioxidants and found to promote good health.
- Black Beans – High in protein, full of fiber, contains antioxidants that fight disease, and contain essential vitamins and minerals. A whopping 15 grams of fiber folate per serving! Fiber fills you up and keeps your hunger down.
- Sweet Potatoes – High in fiber, low in calories. They keep your bellies full for longer and help with the health of the intestines.
#6 Use Smaller Plates and Learn Portion Control
Trick yourself by using a smaller plate when you serve your next meal. It has been researched that it’s a psychological trick to the eyes.
Some helpful tips to try;
- Smaller plates give less room for extra servings of food
- Add vegetables to your plate first
- One half of your plate should contain vegetables and fruit
- Try using portion cups
Our busy schedules usually make us eat faster so we can do that next thing on our “to-do list”.
This is a bad habit and causes for overeating.
When you eat slower your stomach has a chance to say “Hey, I’m full now”.
Eating slow also causes you to chew your food more, allowing for it to digest better.
Other benefits include greater satisfaction with meals and easier to lose weight.
#7 Pay Attention to Nutritional Facts
Watch out for those foods that have artificial sweeteners such as Aspartame and high-fructose corn syrup. A number one mistake people make is drinking diet drinks.
“Diet” doesn’t always mean “Good For You”.
Diet drinks are one of the worst things people consume.
They contain Aspartame, a sugar substitute that impairs your body’s response to glucose which can lead to obesity and other related health problems such as cancer, diabetes, and heart failure.
High-Fructose Corn Syrup is even worse for you, also leading to major health issues such as heart disease, obesity, cancer, dementia, liver failure, and tooth decay.
This deadly sugar is in products labeled as being healthy such as cereal bars, some brands of yogurt, sports drinks, juices, etc.
#8 Drink Plenty of WATER
Drinking plenty of water is very important for your overall health and helps with weight loss.
Drink a large glass of water before your meal and you will feel full faster when you eat.
Your body needs at least 64 oz. of water a day. If exercising or out in the summer heat your body will require more water.
Dehydration can have negative effects on your body. It can cause you to feel tired and less motivated.
Hydration has a major effect on your metabolism and on your brain functions. Drinking enough water alone will make you feel better, healthier, and more active.
I also recommend you to get an infuser water bottle similar to the image on the right.
Try adding some sliced lemons, cucumbers, peeled ginger root, mint leaves, and sliced strawberries and then fill the infuser water bottle up with water.
You can refill it several times during the day and then before you go to bed restock it with fresh ingredients and refrigerate for the next day.
This can help with hydration as well as provide some extra vitamin C and energy.
#9 For Maximum Weight Loss – Change Eating Habits
If you are not able or not planning to do a workout session during the day, studies have shown better weight loss resulted from making breakfast their largest meal.
Tapering off to a smaller lunch and even smaller dinner.
People who eat a big breakfast seem to have more energy during the day and snack less often.
Before a Workout
The plan changes a little when adding a workout to your routine.
It’s still okay to eat a healthy portion at breakfast, but depending on what time of day you plan to do your workout should determine how you plan your meals throughout your day.
Your body needs certain nutrients for the energy burned during exercise, so you should “fuel up” about two hours before you exercise.
Drink plenty of water and eat a healthy meal consisting of good carbs.
Carbohydrates that are easy to digest will give you the best results.
Eating whole-grain cereals, whole-wheat toast, Greek Non-Fat (without Fructose Corn Syrup), whole-grain pasta & rice, fruits, and vegetables will give the body enough energy to maximize a workout.
Don’t have time to eat two hours before your workout?
Grab some fruit on the way. An apple or banana will give you the jump start your body needs.
As mentioned before, it is good practice to read the labels.
You want to avoid saturated fats and in this case, less protein. Eating more protein is best during the early part of the day because it takes longer to digest which will slow down other necessary processes that maintain your energy levels.
After your workout, stay hydrated, eat some fruit or drink some orange juice.
Your muscles need carbs and protein to help repair themselves from the exercise.
Thanks for reading my article. I hope you found it helpful and informative. I welcome any comments, suggestions, or experiences you would like to share in the comment box below.
Take care and Be Healthy!