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How To Reduce Belly Fat For Male – Blog Weight loss exercises to lose belly fat for men: Fat-burning movements help to fly the spare tire
Belly fat is becoming more common in men than in the past. Fat belly men are easier to find than flat belly men. This does not mean that only men have belly fat, but even women are victims of this. The best part is that belly fat doesn’t have to be something permanent for you. If you’re searching on Google for ‘belly exercises for men’ or something like that, you’re in luck. We’ll highlight all you need to know about belly fat and ways to lose that spare tire.
How To Reduce Belly Fat For Male
Belly fat is the accumulation of fat in the abdominal area that leads to an increase in waist size. It is also known as central obesity or abdominal obesity (11). Belly fat can be stubborn and difficult to lose. This stems from the fact that you can’t tell your body where to lose fat (12 ). In other words, you can’t target fat loss anywhere. Men are often the victims of belly fat. This is because the default store of excess fat for men is in the abdomen (14 ). This is not the case for women as their default fat stores are in the lower body.
How To Lose Belly Fat
Since it’s impossible to target fat loss anywhere, to get rid of belly fat you have to lose fat all over your body. Successful fat loss occurs when you are able to maintain as much fat-free mass as possible while cutting down on the amount of body fat you have. A flat stomach is something you should always aim for as it makes you stronger and reduces your chances of getting certain diseases.
This type of belly fat is found just below the skin (5). This is a visible bulge that sticks out and pushes you up the wall. Subcutaneous fat is not only found in the stomach. It can be found in other parts of the body such as the buttocks, hands, legs, etc. It’s any fat that you can squeeze between your fingers. This is the fat most people see, and decide to lose weight. This type of fat is not particularly dangerous.
This type of belly fat is located inside your body (5). Unlike subcutaneous fat, you cannot see it. It usually surrounds most of your internal organs. This includes your heart, lungs, intestines, liver, and other major organs (15). This type of fat is very dangerous. This is because it pumps substances called cytokines into your bloodstream. These substances cause inflammation and are known to lead to health conditions like diabetes, colorectal cancer, high blood pressure, cardiovascular disease, high cholesterol, inflammation throughout the body, liver problems, and more.
It is important to know how to measure belly fat. This will help you to know if your belly fat is dangerous for you or not. How do you measure your belly fat? You do this by measuring your waist.
How To Lose Belly Fat (for Men): 14 Steps (with Pictures)
If you’re a man and your waist measurement is more than 40 inches (102 cm), it’s time to lose that extra fat (10 ). This number indicates unhealthy levels of belly fat and the risk of previously mentioned health problems.
Examples of these foods are cakes, muffins, sodas, coffee-flavored drinks, and more. Most of these foods are high in fructose.
A ten-week study was performed on overweight and obese people, who consumed 25% of their calories in the form of fructose-sweetened beverages (2). These people experienced decreased insulin sensitivity as well as increased belly fat. High fructose intake is also known to decrease fat burning and metabolic rate in humans. It is for these reasons that sugary foods and drinks are not recommended if you want to reduce belly bloat.
Drinking alcohol in moderation will not affect health. When you drink a lot of alcohol, it can lead to inflammation, liver disease, and other health conditions (6). It’s no surprise that a fat belly is sometimes referred to as a beer belly. This is because alcohol is known to block fat burning in our body. Plus, excess calories from alcohol are often partially stored as belly fat.
These Simple And Effective Exercises Can Help Melt Belly Fat Within No Time! Do Include Them In Your 2019 Workout Regime!
Men who drink more than three glasses of wine in a day are 80% more likely to develop a beer belly than men who drink less alcohol (2). If you want to lose belly fat, you have to cut down on alcohol. At least you don’t have to give up alcohol completely.
These are fats that are usually made by adding hydrogen to unsaturated fats to make them more stable. They are often used on packaged foods to extend their holding time (2). These fats are quite unhealthy and are known to cause inflammation. Inflammation leads to an enlarged belly as well as other conditions like insulin resistance, cardiovascular disease, and many other health conditions (2).
People today rarely exercise or are simply inactive (13). We spend most of the day sitting. We can sit in the office, sit at school, sit on the way to work, sit in front of the TV when we get home, etc.
This leads to people putting on extra pounds because they don’t use up all the calories they take in. This leads to people getting belly fat, as well as increased body fat.
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High protein intake is key to preventing weight gain. This is because protein makes you feel full and satisfied. Protein also increases your metabolic rate and in the long run reduces your calorie intake (2). When your diet has less protein, you are more likely to gain weight and most importantly, belly fat compared to someone on a high protein diet. Plus, when you have high levels of the neuropeptide hormone, you’ll crave more food, which in the long run leads to belly fat gain. This hormone increases when your protein intake is low (2).
Stress is a common feature in our lives. There are many things that can cause us stress. Work, school, relationships, and finances are all examples of things that can cause us to feel stressed. When you’re stressed, your body produces a hormone called cortisol. This hormone helps your body deal with stress. When it is produced in large quantities, it can lead to weight gain. This is because when most people are stressed, they tend to overeat. Instead of excess calories being stored throughout the body as fat, cortisol promotes fat storage in the abdomen (2).
Fiber is very important in your diet. This is because fiber helps you feel full, stabilizes hunger hormones, and helps reduce the absorption of calories from food. All of this helps reduce weight gain and increase belly fat (2).
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Your genes have a say in determining whether or not you’re likely to get belly fat (6). There are people who have genes that affect the tendency to store fat in the abdominal area. Genes are known to influence behavior, metabolism, and the risk of developing obesity-related conditions.
If you don’t sleep well, you may be at risk for belly fat (6). Not getting enough sleep can lead to unhealthy eating habits, which in the long run can cause weight gain.
These are some of the factors known to cause belly fat. If you don’t want to gain belly fat, you should take a close look at your lifestyle and start making changes.
Read more: Is 6 hours of sleep enough to build muscle: How lack of sleep hinders your weight gain
The Exact Times Men And Women Should Exercise To Blast Belly Fat And Lose Weight Fast
You should do 3 sets of 12 reps each while resting for 20 seconds before moving on to the next exercise.
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Jogging, jogging or walking are also important exercises that can help you lose weight and thereby reduce belly fat (1). If you haven’t exercised for a long time, you can start by walking, gradually moving to jogging and finally running.
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To lose belly fat, you must combine both exercise and proper diet. You can only lose belly fat by losing weight in general. There’s a reason people say you can’t get over a bad diet. Therefore, even if you are exercising, you should make sure to check what you eat. The first thing to do is cut your calories (9
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