Belly fat can be hard to get rid of, but it's an issue of more than just appearance.Men are particularly vulnerable to carrying excessive weight in their midsection.Diabetes, heart disease, sleep apnea and even colon or rectal cancer are all chronic diseases that can be caused by a larger waist circumference.Losing weight can help you reduce the amount of belly fat.Make changes to your diet and lifestyle to help you lose weight.
Step 1: Talk to your doctor.
Before starting a new diet or physical activity plan, speak to your doctor.They will be able to tell you if your plan is appropriate for you.Excess belly fat can be associated with many chronic health conditions.Inform your doctor of your plan and make sure it's safe for your health conditions, because this makes it even more important.
Step 2: It's a good idea to eat fewer calories.
Studies show that high-fat foods can cause an increase in belly fat.To lose weight and decrease belly fat, reduce the amount of these foods in your diet.Your diet should include vegetables, fruits, and low-fat dairy.Limit the amount of bread, rice, crackers and pasta you eat.These foods are not necessarily bad, even if they are whole grain.Whole grains are the best choice if you're going to eat a lot of food.These foods have more fiber and are considered a healthier choice.One portion of pasta or rice should be half a cup or 125 liters.Whole grain foods include brown rice, 100% whole wheat bread and pasta.
Step 3: Load up on lean meat.
Men can lose weight, reduce belly fat, and maintain lean muscle mass with the help of food that is rich in vitamins and minerals.It will keep you feeling satisfied longer if you consume adequate amounts ofProtein.If you want to lose fat, you have to make up 20% to 25% of your daily calories.If you're eating 1,600 calories a day, you need 80 to 100 grams of protein per day.Lentils, skinless chicken, turkey, eggs, low-fat dairy, seafood, pork, lean beef and tofu are some of the lean meats.These help keep you full and give you the energy you need.
Step 4: A deficit of calories is created.
Lower your daily calories will help you lose weight.You can do this in many different ways.Try cutting down on portion sizes, burning more calories through physical activity, and changing the composition of your diet to lower fat, lower carbohydrates.Keep a record of the calories you consume on a daily basis.Don't forget to include calories in beverages, cooking oils, salad dressings, and sauces.Track your intake in a food journal.Online food journals are designed to help people find the calories in their food, keep track of their intake, and even connect with other people on a diet.The amount of calories you need to eat depends on your age, build, and level of physical activity.500 to 1,000 calories per day is enough to lose 1 to 2 pounds a week.This rate of weight loss is appropriate for most men.
Step 5: It's a good idea to reduce your sugar intake.
Increased belly fat can be linked to increased consumption of sugar.Men who eat less sugar have a smaller waist.Sugar sweetened beverages, candy, cookies, cakes and other sweets, and foods made with white flour are items to limit or stop eating.Try eating a piece of fruit or taking a small serving of your favorite sweet if you are craving sweets.
Step 6: Don't drink the alcohol.
There's a reason they call it a beer belly.Beer is one drink that causes belly fat.Studies show that alcohol can lead to belly fat in males.If you want to reduce belly fat, it is recommended to stop drinking altogether.
Step 7: Start working out.
The combination of exercise and a low-cal diet will help you lose weight by burning calories and increasing your metabolism.Including cardiovascular activity can help you lose weight.Running, hiking, biking, and swimming burn calories.For a small benefit, aim to get at least 30 minutes of aerobic exercise five times a week.You can incorporate more movement into your daily routine if you don't want to exercise every day.Taking the stairs instead of the elevator, parking farther away from your destination, and using a standing desk are all ways to get in the habit of doing so.If you work a sedentary desk job, it is important to exercise.
Step 8: Regular strength training should be included.
It may be difficult to reduce the amount of belly fat as you age.As you age, you begin to store more fat around your midsection, which is partially due to the natural decrease in lean muscle mass.It is possible to prevent this by maintaining lean muscle mass.Each week should include at least two days of strength or resistance training.Free weights, weight classes, using weight machines, or doing yoga are strength training exercises.
Step 9: Including whole body exercises.
"spot-training" can help strengthen your core, but do not reduce belly fat.Toning and strength training don't decrease fat in your midsection.The focus should be on the overall weight loss.If you want to modify your diet, include appropriate amounts of cardio.Incorporating abdominal workouts into your routine will tone your midsection.
Step 10: You can find an exercise partner.
It can make exercise feel more enjoyable if you have someone with you.If you go with a friend, you're more likely to keep a scheduled workout.It's fun to race with your weight-loss buddy to see who can lose the most weight first.
Step 11: You have to weigh yourself.
Reducing your weight will help you get rid of belly fat.If you want to keep track of your weight loss, weigh yourself regularly.It's a good idea to weigh yourself at least once a week.Try to weigh yourself on the same day of the week as you wear your clothes.Track your weight in a journal.It can be motivating to see your progress.You can see any trends where you're gaining weight as well.
Step 12: Take pictures of the measurement.
Tracking your waist circumference is one of the best ways to measure your progress in losing belly fat.The measurement is around the smallest part of your body.Your waist circumference will decrease as you decrease belly fat.Measure your waist using a tape measurer.Wrap the tape around your belly between your hip bone and lowest rib to find it.Measure as you diet to keep track of your progress.A measurement over 37 inches is a sign that you have a large amount of belly fat and are at risk for chronic diseases.The scale can be misleading if you are trying to lose weight while building muscle.Measure your weight and waist together to track your progress.
Step 13: Instead of eating, make a list of other things to do.
Dieting can be difficult if you find yourself constantly thinking about food.Staying busy and enjoying activities that you like is the best way to curb your appetite.It is possible to decrease snacking or boredom by making a list of other activities.When the desire to eat strikes, have this list handy.Taking a walk, reading a book, cleaning out a junk drawer, talking to a friend or family member on the phone are some ideas to consider.If you're feeling hungry and it's close to a planned meal or snack time, have your meal and move on with other activities.Don't eat or snack anymore.
Step 14: Stress can be managed.
When we have chronic stress in our lives, our bodies release the hormone cortisol, which causes the body to store extra fat in the midsection.Hunger levels can be increased by chronically elevated cortisol levels.Try to manage and eliminate stress in your life.You can learn how to better manage the stress in your life that can't be changed.Meeting with a life coach or therapist can help manage stress.You can control the way you react, even if you can't always control your circumstances.Mind/body practices like yoga and meditation help you learn how to relax your mind so that you can better cope with stress, anxiety and depression.