How to Lose Belly Fat For Men "Lose Belly Fat Fast

How to Lose Belly Fat For Men "Lose Belly Fat Fast"

Abdominal fat can be unsightly and perhaps will be difficult to get rid of it, but it is a problem that goes beyond your appearance. Carrying excessive weight in the central section is risky, especially for men. A circle in the larger waist (or the measurement around the central section), puts you at a higher risk of several chronic diseases, including diabetes, heart disease, sleep apnea and even certain cancers (such as colon cancer or rectum). you can reduce the amount of abdominal fat and the risks to lose weight. Make some changes in your diet and lifestyle to lose weight and keep a healthy lifestyle.

Part 1 of 3: Modify your diet to lose belly fat

1. Talk to your doctor: 

Talk to your doctor before starting any diet plan or physical activity. You can tell you if your plan is safe and appropriate for you.

• Normally, excess abdominal fat is associated with many health problems, such as diabetes or heart disease. This makes it even more important that you inform your physician your plan and make sure it is safe for the conditions specific to your health.

2. Eat less carbohydrates:  

Studies have shown that foods rich in carbohydrates can cause an increase in body fat and waist circumference. Reduces the amount of these foods in your diet to help you lose weight and decrease the amount of your abdominal fat.

• Limit your intake of empty carbohydrates like bread, rice, crackers or pasta. These foods are not necessarily unhealthy, especially if they are whole foods; however, they are not considered nutrient-rich foods.
• If you are eating a food rich in carbohydrates, choose 100% whole food. These foods have higher amounts of fiber and some nutrients, and are considered a healthier option.
• Whole foods are rice, bread and whole wheat pasta, barley or quinoa.
• Your diet should consist primarily of lean protein, vegetables, fruits and low-fat dairy products.

3. Consume enough protein: 

The protein - based foods can help men lose weight, reduce abdominal fat and maintain lean muscle mass. Consuming adequate amounts of protein also will help keep you satisfied longer.

• Men should consume 50 to 60 grams of protein daily. Maybe you need a little more if you do a lot of physical activities. 
• Lean proteins found in chicken, turkey, eggs, low fat dairy products, seafood, pork, lean beef and soy cheese. These foods give you the energy you need and help you stay full without you accumulate unnecessary calories.

4. Create a caloric deficit: 

Lower your total daily calories to help you lose weight. You can do this in two ways: by reducing the sizes of your portions and burning more calories through physical activity.

Start keeping track of how many calories you consume daily. Do not forget to include the calories in beverages, oils, dressings and sauces.

• Start a food diary so you can track your consumption. Food online journals are designed to help people find the calorie content of the foods they eat, keep track of their consumption and even connect with other people who follow a diet.
• The amount of calories you have to eat to lose weight will depend on your age, body type and level of physical activity. To lose 0.45 kg to 0.91 kg (1-2 pounds) per week, consuming 500 calories less per day. This range of weight loss is safe and suitable for most men.

5. Reduce your sugar intake:

Some studies have shown that consumption of sugar can lead to increased abdominal fat over time. Men who consume less sugar have a smaller circumference at the waist.

• Products whose consumption should limit or discontinue are: sugary drinks, candy, cookies, cakes and other sweets, and foods made from white flour (such as white bread and pasta).
• If you want to eat something sweet, eat a fruit or eat a very small portion of your favorite sweet.

6. Leave the alcohol: 

There is a reason that is called "beer belly". However, beer is not the only drink that increases abdominal fat. Some studies have shown that all types of alcohol can develop abdominal fat in men.

• It is recommended that men drink no more than 2 alcoholic drinks a day.  However, if you want to reduce your abdominal fat, it is recommended that you stop drinking alcohol altogether.

Part 2 of 3: Include physical activity to reduce abdominal fat

1 Start exercising:

The exercise along with a diet low in calories will support and accelerate your weight loss by burning calories and boost your metabolism. Include cardiovascular exercise can help you lose weight and reduce your abdominal fat.

• Some examples of cardiovascular exercises that burn calories are running, walking, biking and swimming. Your goal should be performed at least 30 minutes of aerobic exercise per week to benefit a little.
• If you do not want to do exercises every day, then find ways to incorporate movement into your daily routine. Get into the habit of taking the stairs instead of the elevator and parking farther away from your destination.
• It is extremely important that you exercise if you have a sedentary job.

2. It includes weight training:

As you grow older, it will be more difficult to decrease the amount of abdominal fat. In part, it is due to the natural decline in lean muscle mass as you age, but also because you store more fat around the middle section. To maintain lean muscle mass can help to prevent it .

• Includes at least two days of weight training or resistance for 20 or 30 minutes each week.
• It includes weight training dumbbells, weight classes, using weight machines or yoga.

3. It includes exercises that work your entire body. 

The training focused or concentrate only on exercises like abdominal or plates can help strengthen the muscles of the torso, but not to reduce your abdominal fat. Toning exercises develop strength and lean muscle mass, not decrease the fat stored around the middle section.

• Concentrate on the overall weight loss. Change your diet includes adequate amounts of cardio. Then he begins to incorporate abdominal exercises into your routine to tone your midsection.

4. Find an exercise buddy. 

Having someone to accompany you in your exercises can make exercise more enjoyable. Some studies have shown that it is more likely to follow an exercise program and do exercises more often if you do it with a friend. 

• If you're a competitive person, it can be difficult to compete with your friend to see who can reach your goal of weight loss first.

Part 3 of 3: Track your progress and keep you motivated

1. Weigh yourself. To eliminate or reduce abdominal fat you have to reduce your weight. 

• To keep track of your weight loss, you should weigh yourself frequently.
• It is better that you weigh once or twice a week. Also, weigh yourself the same day, at the same time and in the same clothes. 
• Keep track of your weight in a journal. See your progress can motivate you to not get out of your way. You can also show any trend that you gain weight.

2. Take your measurements. In addition to weight loss, one of the best ways to measure your progress in your abdominal fat loss is keeping track of the circumference of your waist. This is the measure around the smallest part of your waist. As you decrease your abdominal fat, your waist circumference will be reduced. 

• Use a tape measure to measure the circumference of your waist at its widest part (about 2.5 to 5 cm below your navel).  Keep taking your measurements when you do diet to keep track of your progress.
• A high waist circumference or a measure over 102 cm (40 inches) indicate that you have a lot of abdominal fat and run an increased risk of chronic diseases. 
• Remember that muscle weighs more than fat; therefore, if you want to lose weight while you develop your muscles, the scale can be misleading. It is best to take a record of your progress to measure both your waist as your weight.

3. Make a list of other things to do instead of eating:

 Dieting can be difficult, especially when you see yourself constantly thinking about food or eating out of boredom. The best way to curb your appetite is keeping you busy and doing activities you like. 

• Make a list of other activities to do can help you reduce your desire to eat snacks or boredom.  You must have this list handy for when you want to eat something.
• Some things you can include are walking, reading a book, clean a multipurpose drawer, chat with a friend or family by phone or doing household chores.
• If you're hungry and it is about time the food, eat it and then continues performing other activities. Do not keep eating.

4. Manage stress: 

When you have chronic stress, the body releases the hormone cortisol, which causes the body to store extra fat in the middle section.  In addition, extremely high levels of cortisol can increase hunger. 

• Removes and controls things, people and stressful situations in your life. Learn how to better manage stress related to the elements of your life that you can not change (like your work). Meet with a coach or a professional therapist can give you other ways to manage stress.
• Remember that although you can not always control your circumstances, you can control your reactions. The practice of mind and body, such as yoga and meditation help you learn how to relax your mind so you can cope better with stress, anxiety and depression.

Suggestion :  

1. Drink plenty of water can help you lose weight to keep you full between meals. If you have trouble controlling your portions, then take two full glasses of water before each meal.
2. If you work or if you are in school, then take your lunch instead of buying it. Not only will you save money but you will be much easier to control your portion sizes.
3. Prepare dinner at home instead of eating out whenever possible, as most restaurants use too much butter, oil and salt in your meals, as even the healthiest options (such as salads) are full of calories. If you order a meal by phone, ask for salad dressings or sauces aside in order to reduce your calories.
4. You should always talk to your doctor before any weight loss plan or physical activity.

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