Abdominal fat can be unsightly and difficult to lose, but it should be viewed more as a health threat than a nuisance. The fat that accumulates on the abdomen is particularly harmful, especially for men. A large waistline puts you at risk of developing various chronic conditions, including diabetes, heart disease, sleep apnea, and even certain cancers (such as colon or rectal cancer). The most effective way to reduce your chances of getting sick is to knock your belly down. Eat healthier and make some lifestyle changes to lose belly fat and live better.
Steps
Part 1 of 3: Changing Your Diet
Step 1. Go to the doctor
You should always consult this before starting a new diet or exercise routine. He will be able to tell you if your plans are appropriate and safe for you.
In many cases, abdominal fat is directly linked to the onset of certain chronic diseases, including heart disease and diabetes. For this reason it is extremely important to inform your doctor before changing your diet or lifestyle to avoid the onset of new disorders or the aggravation of existing ones
Step 2. Reduce your carbohydrate intake
Several studies have shown that carbohydrate-rich foods can increase fat and abdominal circumference. Try to eat them in moderation to shed extra pounds and reduce your waistline. A healthy diet consists mainly of fruits, vegetables, lean proteins and low-fat dairy products.
- Above all, limit so-called empty carbs, including bread, pasta, crackers, and rice. These foods are not necessarily harmful, especially whole foods, however they contain a limited number of nutrients.
- When you intend to eat a food rich in carbohydrates, make sure it is 100% whole. Unlike refined foods, whole foods are high in fiber and contain more nutrients, so they should be considered a healthier choice. However, pay attention to the quantities, the correct dose of a portion of pasta or rice is 60/80 g.
- Whole foods to go for include pasta, rice, bread, and grains like barley, spelled, oats, and quinoa.
Step 3. Eat proteins
Sources of protein are a valuable ally for men who want to lose weight, reduce the waistline and maintain lean muscle mass. Taken in adequate quantities, proteins also give a prolonged sense of satiety.
- If you want to lose weight, 20-25% of your daily calorie intake should come from protein. For example, if your diet plans to ingest 1,600 calories per day, you should eat around 80-100g of protein; if, on the other hand, the calories allowed are 1,200, the recommended daily amount of protein is 60-75 g.
- Lean protein sources include: lentils, chicken (skinless), beef (lean cuts) and turkey, eggs, low-fat dairy, and tofu. In addition to providing you with the energy you need to face the day and to exercise, they give a sense of prolonged satiety despite having a moderate content of calories.
Step 4. Create a calorie deficit
Reduce the number of calories you consume each day to promote weight loss. You can implement this strategy in several ways: by reducing portions, by burning more calories through exercise, and by modifying the structure of the diet in order to eat more protein while reducing the amount of fat and carbohydrates.
- Keep track of how many calories you eat each day. Don't forget to include the drinks, condiments and sauces in the count.
- Write down everything you eat and drink in a food diary. You can use a notebook or download an app on your mobile that helps you identify the calorie content of the foods and drinks you eat, keep track of everything you eat and drink, and connect with other people who, like you, want to see reduce your abdominal circumference.
- To calculate your daily calorie needs, considering that you want to lose weight, you need to take into account several factors, including age, build and level of physical activity. In general, consider that to lose a pound or a pound per week, you should be consuming 500-1,000 fewer calories per day. This moderate pace is safe and adequate for most men.
Step 5. Reduce your sugar intake
Studies conducted by researchers have shown that sugar can gradually increase the fat on the abdomen. Men who consume less have a smaller abdominal circumference.
- Foods you should limit include: sugary drinks, candy, cookies, and sweets in general. You should also cut down on your consumption of white pasta and bread.
- When the craving for sweets is felt, eat a ripe fruit or treat yourself to a very small portion of your favorite dessert.
Step 6. Stop drinking alcoholic beverages
There is a reason they call it a "drinking belly" and while many believe that beer alone causes belly fat, the results of studies show that all alcoholic beverages can make men's bellies rise.
Experts recommend drinking no more than two drinks a day; however, if you want to lose belly fat, you should only drink occasionally
Part 2 of 3: Include Physical Activity
Step 1. Start exercising
Physical activity combined with a low calorie diet promotes and accelerates the loss of extra pounds as it improves metabolism and increases the number of calories burned. Exercising cardio regularly is a good way to lose weight and reduce your waist size.
- Running, hiking, biking, and swimming are good examples of cardio activities that burn calories. Make it a goal to do at least 30 minutes of aerobic exercise five days a week to achieve a benefit.
- If you don't feel like working out every day, find ways to stay active by doing your normal daily activities. Get into the good habit of using the stairs instead of the elevator, park a few blocks away from the office and, if possible, buy a desk that allows you to work while standing.
- If you're doing sedentary work, it's even more important to make time for at least half an hour of exercise every day.
Step 2. It also trains the strength and endurance of the muscles
As we age, losing abdominal fat becomes more and more complicated. One reason is that lean muscle mass naturally decreases as we age, but it also depends on the fact that we tend to accumulate more fat on the abdomen. Maintaining lean muscle mass is a good prevention method.
- Plan at least two 20–30 minute workouts per week consisting of exercises to improve muscle strength and endurance.
- You can do bodyweight exercises that use your body weight or use dumbbells, machines or sign up for a yoga class.
Step 3. Don't underestimate the importance of a full body workout
Targeted exercises, such as plank and abdominal exercises, can help you strengthen your core muscles, but not lose belly fat. They make your body stronger and toned, they develop lean muscle mass, but they don't rid you of the superfluous fat that you have accumulated on your stomach over the years.
Aim to lose weight in a harmonious way, slimming the whole body and not just the belly. Change your diet and do cardio for at least half an hour five times a week, then start exercising your core muscles regularly to tone your abdomen
Step 4. Find a partner to train with
Having someone to encourage and support you while you exercise will make work seem more fun and lighter. Experts say that the odds of being able to stay constant increase dramatically if you share the experience with a friend.
If you have a competitive nature, you may find it fun to compete with a friend and challenge yourself to see who can reach their goal the fastest
Part 3 of 3: Track Your Progress and Stay Motivated
Step 1. Step on the scale
To eliminate or at least reduce abdominal fat, you need to lose weight. To know if you are losing weight, you need to weigh yourself regularly.
- You should weigh yourself once or twice a week, always on the same day, at the same time and wearing the same clothing.
- Keep track of your weight in a journal. Being able to observe the progress you have made so far will motivate you to stay on track. It will also help you understand that you need to make changes to your diet or lifestyle if instead of losing weight you gain weight again.
Step 2. Measure your abdomen
In addition to stepping on the scale, a valid criterion for realizing if you are making progress is to keep track of your abdominal circumference. Place the tape measure at the height where your abdomen is leanest. As abdominal fat decreases, your waistline will also shrink.
- Use a tailor's tape measure to measure your waist. Locate the top of the hip bone and lower thoracic rib with your fingers and wrap the tape measure around your abdomen midway between these two points. Keep measuring yourself while following the diet to track your progress.
- If the abdominal circumference exceeds 94 cm, it means that the amount of excess fat is considerable and exposes you to the risk of developing a chronic disease.
- Remember that muscles weigh more than fat; so, if you are looking to lose weight while developing lean muscle mass, the number shown on the scale could be misleading. The best thing to do is keep track of your progress by measuring your abdominal circumference as well as your weight.
Step 3. Make a list of activities that can distract you from food
There are times when dieting can become difficult and you may end up constantly thinking about food, especially when you get bored. The best way to curb your appetite is to keep yourself busy and indulge in the activities you enjoy the most.
- Write a list of engaging activities to do so that you can distract yourself when hunger or boredom sets in. Keep it handy to make your plans come true when you feel the need to eat.
- You can take a cue from this list of ideas: take a walk, read a book, tidy up a drawer, call a friend or family member, or do housework.
- If you get hungry when your next meal or snack is close, eat ahead of time and then resume your activities. Avoid constantly munching on something.
Step 4. Manage your stress
When you are stressed, your body releases a hormone called cortisol to cope with energy needs, but at the same time it causes great damage to the body, for example pushing it to deposit fat on the abdomen. Chronic excess of cortisol can also increase hunger.
- Try to limit your stressors. Learn to manage the stress associated with situations or relationships that you cannot avoid (for example in the workplace). Get help from a life coach or psychotherapist to find out what are the most effective strategies for managing stress.
- Remember that even if you can't be in control of everything that happens, you can always control your reactions. Practices like meditation and yoga, which relate the mind to the body, can teach you to relax to cope with stress, anxiety and depression.
Advice
- Drinking lots of water can help you lose weight by making you feel full between meals. If you tend to eat too large portions, drink two glasses of water before each meal.
- Bring lunch to work or school. In addition to saving, you can always decide what and how much to eat.
- Try your hand at the stove instead of going out to eat or buying ready-made meals. At the restaurant, even apparently healthier dishes, such as salads, hide fat and calories in the form of sauces and dressings. If you are forced to eat away from home, ask for the oil and other condiments to be served separately.
- Begin your diet or exercise program only after obtaining the doctor's approval.
