We all have some belly fat. However, too much of it is dangerous to your health compared to other fat. Some of it form under your skin while the rest forms deeper inside around organs like the live, heart, and lungs among other organs. This fat found deeper within is known as visceral. It is the problematic fat.
Even men who are thin can have problems occurring as a result of visceral fat. Getting rid of it minimizes the risk of type 2 diabetes, heart disease, some cancers, and insulin resistance. Here are 10 ways to get rid of belly fat for men fast.
1.) Eating Healthy To Get Rid of Belly Fat for Men
Eating healthy is the fast step towards losing belly fat. No fat is lost by consuming junk food throughout the day. However, some little of it is important to maintain sharp hormones. 10 percent of it at maximum is recommended. Avoid burning calories in large quantities than you can actually burn. Processed foods should be avoided at all cost. A good combination of fruits, vegetables, proteins, fats, and little carbs, especially unprocessed foods can be very helpful.
2.) Burn the Fat
Cardio workouts are excellent means of burning belly fat. To burn fat any workout that increases the heart rate and maintains it there for more than 20 minutes will do. Good examples include the following:
- Walking, etc
Engaging in high-activity sports like basketball, racquetball, or tennis can help as well. The skin will get firm as you lose internal fat. As a result, you will become less flappy and more toned. Cardio workouts, at least, five times every week will help you lose belly fat faster. Also, engage in strength training to build as well as maintain muscles and increase fat loss. It will also help you stick to your diet.
3.) Consume More Fruits With Dietary Fiber
Fruits containing dietary fiber are excellent in belly fat loss. Through fiber, smooth movement of food along the digestive system is made possible. This way, there is only limited time for the absorption of nutrients as well as fat into your system. Research shows that other fruits like berries contain a powerful chemical that combats the growth of fat cells such that no more fat is accumulating within you. Best fruits that can help men lose belly fat faster include:
- Kiwi fruit
- Tart cherries
- Ruby red grapefruit
- Watermelon and others
Again, fruits help satisfy your appetite. This way, you feel full and do not need to eat extra food.
4.) Manage your Stress To Get Rid of Belly Fat for Men
Increases in cortisol can happen as a result of chronic, everyday stress. With cortisol being very high for quite long, the amount of fat held within the belly increases. Managing stress reduces your level of cortisol. Remember that with elevated cortisol, it doesn’t matter how much exercise you do, losing belly fat will be a great challenge. Managing stress, on the other hand, can be challenging. But there are proven ways of lowering stress:
- Yoga – attend yoga classes and learn how to meditate
- Music- listen to music when you are idle.
- Laughing- go where there is fun. Watch something that makes you laugh. Stay around funny people.
5.) Avoid Taking Too Much Sugar To Get Rid Of Belly Fat For Men
According to studies, sugar plays a major role in increasing belly as time goes by. Men who consume a lot of sugar are found to have a larger waist circumference. Avoid sweetened beverages, cakes, cookies as well as foods cooked with white floor such a white bread. instead of sweets, fruits are better alternatives to help reduce belly fat for men.
6.) Exercise then Eat To Get Rid of Belly Fat for Men
As you exercise, the body requires more energy. If you eat first then the food you eat will be converted into energy to support your workout. On the other hand, if you don’t eat first, then fats within the body will be converted into energy instead. This is secret number 1 for men who are exercising to lose belly fat. Research shows that a person who engages in a workout before eating will burn 8% more fat than another one who first ate then started exercising.
7.) Eat More Fat To Get Rid of Belly Fat for Men
Do not avoid fat so as not load more of it in your body. That’s not just how it works. All your body cells are built with 2 fat or lipid layers. These are made up of either bad fat or good fat. This depends on the type of fat predominant in your meals. Cells whose lipid layers are built with good fat are more sensitive to insulin. As a result, receptors bind easily hence, good metabolism as well as energy production. This results in fat loss. Fish oil is excellent in enhancing testosterone levels as well as belly fat loss. Just start with 6g omega-3 every day. Trans fatty-fats found in processed products are dangerous.
8.) Avoid Alcohol To Get Rid of Belly Fat for Men
According to research, every kind of beer can cause increased belly fat. However, it is not only beer but there are other drinks which cause the same. Men are supposed to take at most two beers in a day. But for men who want to lose belly fat, it is recommended that they completely quit drinking beer.
9.) Get Sufficient Vitamin C To Get Rid of Belly Fat for Men
While a man is under extreme stress, cortisol spikes occur. Such cortisol spikes can be balanced with the help of vitamin C. Again, vitamin C is necessary for the formation of carnitine compound, which turns body fat into fuel. For these two reasons, vitamin C is essential for a quicker belly fat loss for men. Best sources for vitamin C include kiwi fruit, bell peppers, or kale.
10.) Eat more Protein To Get Rid of Belly Fat for Men
To burn belly fat, men are advised to eat more proteins. Processing protein takes the body more calories than when processing fat or carbs. Eggs, whey, milk, chicken, and cottage cheese are examples of protein foods that take more energy to process.
Useful Tips that can help in Getting Rid of Belly Fat for Men
- Consult with a doctor for advice before starting a weight loss process
- Always prepare your meals at home rather than buying ready foods. Foods from restaurants are not always healthy for they contain a lot of fat, salt and other ingredients not suitable for weight loss and overall body health.
- Drinking plenty of water aids you in belly fat loss. Water keeps your appetite satisfied preventing you from eating junk food.