Indulge Your Inner Chocoholic
Ditching dessert isn’t the only way to lose weight in fact, adding some chocolate to your menu may actually help you reach your weight loss goals. Researchers at Louisiana State University discovered that when fermented in the digestive tract, chocolate takes on anti-inflammatory properties that can help improve insulin sensitivity, spurring weight loss and promoting heart health.
Is There Really One Trick To Losing Belly Fat
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
Okay Now You Can Do Some Crunches
Although you cant spot reduce fat, you can target building lean muscle tissue, which in turn helps burn fat. There are literally dozens of muscles between your shoulders and your hips that are involved in every movement you do, says DiVecchio. The fastest way to create a lean midsection begins with choosing the right moves.
Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core in every workout you do, says Gagliardi.
There are tons of different ab workouts you can do right in your home. Once youre comfortable in an ab routine, work your way up to more complex ab exercises, like side-to-side med ball slams and weighted Russian twists, says DiVecchio.
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The Best Way To Lose Belly Fat For Men
Guys, is it time to get rid of your gut? Is your waistline expanding beyond your control? If the answer is yes, youre not alone. Men often hold weight in their midsection. But trying to find the best way to lose belly fat for men can get confusing because experts often disagree.
As you might expect, the best program to get rid of your gut involves diet and exercise. But what you might not expect is that your program should start with a trip to your doctor.
Up Your Protein Intake
Increasing protein intake is one of the first things everyone tells you when it comes to losing weight. And, its for a good reason. Eating enough protein is important for building muscle and losing that stubborn belly fat. Combining protein with good fats and complex carbohydrates will keep you full for longer and prevent cravings. If you are just starting with your spring fitness routine, remember to include good quality protein sources like:
- chicken and turkey breast meat
- eggs and dairy
- grains and lentils if youre vegan
- chia seeds, nuts, nut butters
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Take A Dandelion Supplement
Dandelion, also known as Taraxacum officinale, is an herb used in alternative medicine to treat water retention .
In recent years, it has also become popular among bodybuilders and athletes who need to drop water for aesthetic purposes or to meet a weight category.
Dandelion supplements may help you lose water weight by signaling the kidneys to expel more urine and additional salt or sodium.
This is supported by studies showing that taking dandelion supplements increases the frequency of urination over a 5-hour period .
However, even though its already in popular use, more research is definitely required on dandelion supplements.
Summary Dandelion is a popular herb often used by bodybuilders and athletes who need to lose water weight.
How To Use The Diet
The meals shown here are “templates” that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you’ll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace.
Whole grain cereal or oatmeal
Almonds or other nuts
Total: 591 calories, 29 grams protein, 78 g carbohydrates, 18 g fat
Sandwich made with whole grain bread
Lunchmeat or canned tuna
Total: 666 calories, 41 g protein, 71 g carbohydrates, 25 g fat
Dark green vegetable
Total: 379-953 calories, 23-53 g protein, 33-109 g carbohydrates, 12-43 g fat
Whole grain bread
Fat free milk
Total: 629 calories, 31 g protein, 83 g carbohydrates, 20 g fat
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Fat Burning Foods For Men #: Grilled Chicken
Grilled chicken is an excellent fat burning food for men simply because its rich in protein and low in fat and carbohydrates. High-protein diets:
- Keep you full
- Boost metabolism
- Enhance muscle maintenance and growth
A 3-ounce portion of grilled chicken breast provides about 25 grams of protein, 125 calories, no carbohydrates, and under 2 grams of dietary fat.
Grill up some chicken as your next entrée or add it to salads, soups, stir fry, or casseroles.
Get A Good Nights Sleep
Dont skip out on sleep if you want to lose your beer gut. The University of Chicago conducted a study showing that people who get a little over eight hours of sleep each night lose more fat than sleep-deprived persons receiving a little over five hours of shuteye. Not getting enough sleep has a connection to increased hunger and a greater chance of overeating.
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Fructose From Added Sugars Is Bad For You Fruit Is Not
Its important to realize that all of this does not apply to whole fruit.
Fruits arent just watery bags of fructose, they are real foods with a low calorie density and lots of fiber.
Theyre hard to overeat on and you would have to eat very large amounts to reach harmful levels of fructose. In general, fruit is a minor source of fructose in the diet compared to added sugars.
The harmful effects of fructose apply to a Western diet supplying excess calories and added sugars. It does not apply to the natural sugars found in fruits and vegetables.
Recognize Belly Fat Risks
There are two kinds of belly fat: subcutaneous and visceral. Subcutaneous fat is stored just beneath your skin and is necessary to keep you warm, protect your organs and provide fuel if you are sick or unable to eat. Visceral fat is stored much deeper, collecting around your organs. This second type can be very dangerous to your health.
Belly fat can contribute to a whole host of health problems, including asthma, sleep apnea, type 2 diabetes, high blood pressure, heart disease and joint pain, due to the increased stress extra weight puts on them, especially your hips and knees. Carrying around a lot of extra weight also makes every day tasks harder and can affect your self-esteem.
In addition, a protein called fibroblast growth factor-2, which is typically stored in visceral abdominal fat, encourages cells to become cancerous, according to researchers at Michigan State University. This is especially true in women, where estrogen also plays a role. Not everyone who carries visceral fat in their abdomen will absolutely develop cancer, but it may be possible to lower your risk by losing the fat stored around your organs.
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Tips For Men Who Want To Lose Weight After 40
At 20, hitting the gym a few times a week and eating the occasional vegetable was enough to keep those abs chiseled. At 30, muscle definition was a bit harder to come by, but not exactly a pipe dream. And at 40, a friend mentions splitting dessert, and you’re in dad bod territory before you know it.
Unfortunately, as you get older, your metabolism has the tendency to take a vacation, grinding to a screeching halt and making it feel like weight gain and a bloated belly are inevitable conclusions. Research suggests that testosterone levels tend to decline as you round the corner toward middle age, taking your metabolism along for the ride. In fact, research published in the Journal of Clinical Endocrinology & Metabolism reveals that providing testosterone supplementation over just a three-month period raised men’s basal metabolic rate by as much as 13%.
Even if testosterone replacement therapy isn’t in the cards, there are still plenty of ways to combat those hormonal changes that often accompany middle age, revving your metabolism and bringing your long-lost muscle definition back with it. Following our 40 tips for men who want to lose weight after 40 can get you back in shape in a hurryand when you’re ready to turn your body into a lean, mean, fat-burning machine, make the best ways to boost your metabolism part of your routine, along with adding any of The 7 Healthiest Foods to Eat Right Now to your diet.
Avoid Foods That Cause Belly Fat
If you want to know how to burn belly fat, there are some foods you should be avoiding. In this section we will share how to burn belly fat by removing a few ingredients from your pantry.
The best diet for losing belly fat involves phasing these foods out by filling your diet with the healthy ingredients in our Top 10 Foods That Burn Belly Fat Fast section above.
There is a chance you are eating food that is causing excess belly fat. You may even think that meal is a healthy one. Its time to start looking at the ingredient list first, and the nutrition label second.
Processed food and fake sugars cause weight gain and increase belly fat. Removing the frozen dinners and diet sodas from your life will immediately help you burn that belly fat.
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What Are The Best Exercises To Help Reduce Belly Fat
To be frank, spot fat reduction isnt possible. You cant target a specific area of your body to reduce the fat in that specific area. Basically, when youre weight loss plan, youll be losing body fat from all over your body which will include belly fat. You can effectively train different muscle groups and alternating what muscle area you target on different days can be a good idea to reduce belly fat and increase lean muscle.
You may have heard that cardio is the only way to get rid of belly fat, unfortunately, its not true. There are a lot of misconceptions and myths out there when it comes to how to lose belly fat. Although cardio is great for your cardiovascular health, fat loss and strength but you shouldnt completely rely on cardio when focusing on reducing belly fat. Adding cardio 4-5 days a week can be a great idea but it totally depends on your other training routine and also on your overall activity level.
High-Intensity Interval Training
This is what we call the boss for fat loss. Adding high-intensity interval training or HIIT 4-5 days a week can be a huge plus for reaching your weight loss goal. Exercises like burpees, lunges, squats, jumping jacks can be great calorie burners and when performed in a correct manner with little rest time in between each it can be a challenging workout with high rewards.
Fastest Way To Lose Belly Fat For Men
There are many exercises that can help you lose weight around your midsection. Exercises to lose belly fat for men should focus on more than just strength training. Men who want to lose belly fat should combine cardio, core and lifting routines to see the best results.
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Combine Cardio With Strength Training
The best activity is the one you enjoy. But, if all you do is cardio, you might not lose that belly fat as quickly as youd like. Studies have shown that combining cardio with resistance training gives the best results when it comes to weight loss and shaping your body. Cardio is great for melting away fat, but the more muscle mass you have, the faster your metabolism gets and you wont store the fat as easily. Consider getting an online gym instructor and trying some guided exercises to tone up your body and get rid of that belly pooch.
The Bottom Line On Diet To Lose Belly Fat
This meal plan program kicks off a lifestyle change to improve your overall health.
Eating all of the food groups isnt enough to get rid of much belly fat. It takes a long amount of time for a smaller waistline.
There are 2 types of fat, visceral fat, and subcutaneous fat. The Visceral is what surrounds your abdominal organs.
This excess weight contributes to obesity and health problems.
Excess belly fat and the risk of cardiovascular disease are targeted in this meal plan.
Additional weight may be contributed to genetics.
Cholesterol is found in your cells and makes hormones and substances to help aid in digestion. High cholesterol also affects your risk of heart disease.
Getting rid of that stubborn belly can lower blood pressure, lower blood sugar levels, boost your immune function, and improve your health conditions.
Keep your blood glucose level in check, by measuring the sugar levels. High carb intake can lead to diabetes or insulin issues.
Avoid a high-fat diet. The good thing is that not all fats are bad! MUFA and polyunsaturated fat can be helpful in tackling abdominal obesity.
Make sure you have a way to monitor your weight loss efforts such as waist measurement or body mass index. Track your caloric intake on a regular basis for better results.
Dont have too many sweets, junk food, juice, or ice cream.
Add a personal trainer, Registered Dietitian, nutritionist, for accountability. You can also consult a certified specialist in sports dietetics .
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Fat Burning Foods For Men #: Split Peas
Peas and other legumes are rich in satiating protein and fiber, which is why peas are effective fat burning foods for men. Protein and fiber both fill you up and keep you satisfied for long time periods. A 2017 study published in the journal Nutrients found that in overweight adults, fiber:
- Significantly reduces waist circumference
- Lowers body mass index
Another 2014 study published in Nutrition & Metabolism found that pea protein is one of the best proteins for suppressing hunger. A 1-cup portion of cooked split peas provides about 9 grams of protein and 9 grams of dietary fiber. Add peas to soups, salads, casseroles, or eat them as a side dish.
Great Exercises To Help You Lose Belly Fat:
Keep in mind that in order to lose belly fat, calories need to be burned as well. Try these recommended exercises to lose belly fat fast to really get that weight off.
In this section we will show you how to reduce belly fat with exercise. If youre not currently exercising daily, try to add 10 minutes per day for 7 days .
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Put Your Devices Away
I hate to admit it, but I do sleep with my phone in my room. However, I also put it on do not disturb and avoid looking at it after 10:00pm. Just telling myself Its on Do Not Disturb so I wont be using it either helps me stay off the device.
You may want to detox from having your phone or device in your room for one full week, this will get you out of the habit of grabbing it out of boredom.
Inadequate sleep can lead to weight gain, including belly fat accumulation. More sleep means more belly fat loss.
More tips for a flat stomach below
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