Top 10 Tips: How To Lose Belly Fat
Belly fat may be difficult to get rid of, and having excessive weight in the midsection is common, especially for men. This belly fat puts you at an increased risk for many chronic diseases such as heart disease, diabetes, sleep apnea and even cancers. By making some dietary and lifestyle changes, you can lose weight in your midsection and also support a healthy lifestyle.
List Of Simple Tips On How To Lose Belly Fat
If you are worried about the extra pounds in your midsection, and want to get rid of them at the comfort of your own home, this article may be helpful. Now, keep both of your eyes on this article and then try to apply any of these tricks.
- Create A Calorie Deficit
Lowering your total daily calories can be effective in losing weight. The required amount of calories you should eat in order to lose belly fat depends on your age and level of physical activity. For example, if you want to lose 1- 2 pounds a week, you need to cut out 500-1,000 calories per day. To do this, you can consider doing some of the following ways:
- Cut down on your portion sizes
- Do physical activities to burn more calories
- Keep tract of the calorie amounts you consume daily. Remember to include the calories in cooking oils, beverages, sauces, and salad dressings.
- Have a food journal to tract your intake.
- Eat Fewer Carbs
Eating carbohydrate-rich foods can lead to your belly fat. Therefore, excluding these foods in your diet plan can help you lose weight and also reduce your belly fat. Instead, your diet should include lean proteins, fresh fruits, vegetables, and low-fat dairy. You should also reduce the consumption of empty carbohydrates such as rice, bread, crackers or pasta. If you want to eat a carbohydrate-rich food, opt for 100% whole grains. Studies have found that these foods are richer in fiber and some other essential minerals.
- Consume More Protein
Protein-based foods have been found to help men reduce belly fat and simultaneously maintain lean muscle mass. Besides, consuming enough protein will also help you feel full longer. Therefore, if you want to lose belly fat, protein should make up 20-25% of your calories per day. For example, if you eat 1,600 calories per day, you may need about 80-100g of protein. Some lean protein options for you include skinless chicken, turkey, lentils, eggs, pork, lean beef, low-fat dairy, seafood, and tofu. These foods provide you with your required energy and keep you satisfied.
- Reduce The Consumption Of Sugar
The intake of sugar can cause belly fat over time. According to a study, men who eat less sugar get smaller midsection. Some foods containing sugar you should limit or discontinue include candy, sweetened beverages, cakes, cookies, and other sweets as well as foods containing white flour such as plain pasta or white bread. In case you are craving sweets, you can try consuming a piece of fruit or eat a little bit of your favorite sweet.
- Reduce The Intake Of Alcohol
All types of alcohol can cause belly fat in males. It is recommended for men to have 1-2 alcoholic beverages per day. However, if you are looking for ways on how to lose belly fat for men, it is recommended to stop drinking alcohol.
Doing exercise combined with following a low-calorie diet can speed up weight loss by increasing the metabolism and burning calories. Therefore, you should consider doing some regular cardiovascular activities in order to reduce your belly fat. Some great examples of calorie-burning exercises are hiking, running, biking and swimming. For the best result, you should aim to have more than 30 minutes of exercise 5 times per week.
If case you do not want to do exercise regularly, you can include more movement in your daily routine in other ways. For example, you can take the stairs instead using the elevator, use a standing desk and park farther away from the place you want to go.
- Include Whole Body Exercises
If you focus only on “spot-training”, you will not be able to reduce your belly fat. These strength training exercises can help build lean muscle mass, but they do not reduce the fat buildup around your midsection. Therefore, it is important for you to focus on whole body exercises.
- Have Regular Strength Training
As you age, you can find more difficult to reduce your belly fat. This is because of the natural decrease in your lean muscle mass and your body starts to store more fat around the midsection. Therefore, maintaining lean muscle mass can be effective in reducing belly fat. To do this, you should include more than two days of 30 minutes of strength training per week. Some examples of strength training exercises are weight classes, free weights, doing yoga or using weight machines.
- Reduce Stress
When we have stress, our bodies will release the hormone called cortisol, which increases your hunger levels and causes an increased belly fat. Therefore, you need to manage stressful things in your life. You can meet a therapist for advice. Besides, you can try yoga and meditation in order to relax your mind.
- Find An Exercise Buddy
Having someone to accompany you on your exercises can make you feel more enjoyable. Studies have found that we are more likely to work out more often if we are going with our friends. It may be fun for you to race with your buddy to see who can reach their desired weight first.
After reading this interesting article, we hope that you can find some ways that can help you reduce your belly fat naturally and effectively. Actually, just by making some dietary changes and doing exercising, you can get rid of the extra weight in your midsection. One more thing, if you want to know more about health and beauty tips, you can visit healthyguide.com.
Guest Author Bio: Lucy Alvet – Writer and Blogger, who has more than 6 years of experience in the industry of Health and Skincare. I work for Healthy Guide – reliable resources that help readers solve all their health, beauty concerning, and many other issues in life. I also focus on nutrition, relationship, fitness, lifestyle, men and women’s issues.