Losing a belly is not easy for men or women. Sometimes you can even lose weight, but the stomach is still there. It is clear that abdominal fat is resistant, and eliminating it requires a good strategy.
The point is that if men want to lose belly, a good diet is not enough. The exercises alone are not going to produce a good result either. What is indicated is to create a program that combines several actions simultaneously.
It is important to emphasize that lowering the belly is not just a matter of aesthetics or appearance. Localized fat in the abdomen increases the risk of various diseases. Among them are myocardial infarction, stroke, and diabetes.
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Why is it important to lose belly?
As we have already noted, abdominal fat increases the risk of suffering severe diseases in the long term. This is because it generates a constant process of inflammation in the body.
Generally, men are more prone to accumulate fat in the abdomen than in other body parts. A poor diet, sedentary lifestyle, and age facilitate this process. The volume of the stomach begins to become dangerous when it exceeds 102 centimeters.
Many times the volume of the rest of the body does not count. That is to say that a thin person with a bulging belly has the same risks as those who are generally overweight.
Tips to lose belly in men
Losing your belly is not easy, but it is not impossible if you are willing to do it. Above all, it has to do with generating some lifestyle changes. The rest will come in addition. To do? The following tips are the key.
1. Healthy eating
The idea is not to go on starvation diets but to improve food quality. This means eating less saturated fat, sugar, and refined flour.
At the same time, increase the consumption of fruits and vegetables. Although this measure does not lead to lowering the belly from one day to the next, it does have a decisive impact on this purpose.
2. It’s not all about abs
It should be clear that it is impossible to lower your belly only by doing sit-ups. This type of exercise tones and affirms the belly muscles but does not reduce it.
3. Increase muscle mass
Increasing muscle mass helps to lose fat. Specifically, more muscle mass in the abdomen, legs, and back area increases metabolism. Squats are more than recommended.
4. Decrease body fat
Not only is it desirable to reduce fat in the abdomen area, but it is also essential to reduce the overall body fat percentage. The best way to achieve this is to do cardio and strength exercises.
5. Reduce alcohol consumption
Just as important as what you eat is what you drink. There is no evidence that alcohol increases abdominal fat. However, it is high in calories and promotes weight gain.
6. Eat fewer carbs
Carbohydrates are great fuel for the body, but they should always be eaten in moderation. If you want to lose belly, avoiding excessive consumption of industrial pastries, pasta, cookies, sweets, and similar foods is best.
They not only increase body fat but also stimulate hunger. On the other hand, research ensures that a low-carbohydrate diet is as efficient as a low-lipid diet in controlling blood triglycerides. Therefore, the metabolism will be favored with this measure.
7. Eat more and better
Those who think enduring hunger is the best way to eliminate body fat are wrong. When you feel hungry, it is a sign that you are not eating enough. The indicated thing is not to eat less, but to consume higher quality foods.
8. Increase the consumption of proteins and healthy fats
Proteins have thermogenic power. This means that they can help burn fat and optimize energy consumption.
Therefore, they must be present in the daily diet, considering they are lean proteins. Healthy fats are an excellent supplement.
9. More fiber
Fiber-rich foods generate a more incredible feeling of satiety in a shorter time. Soluble fibers mix with water and form a kind of gel that remains in the intestine, giving a stable perception of a lack of appetite. Therefore, they are an ideal food to lower the belly in men.
10. Stay motivated and be constant
Losing your belly is not a matter of a couple of days. It is a slow process that still offers excellent results for health and appearance.
The key is to be consistent with all the measures that have been adopted. In particular, a healthy diet and regular physical activity.
Don’t give up at first.
It may not be so easy to make a diet change overnight. However, if the purpose is to lower the belly, at least two measures should be started: not eating junk food and eliminating carbonated drinks.
Healthy food is not second-rate food. Doing more research and learning how to prepare dishes that taste very nice is essential. In this case, a habit of flavors may also be influencing.
Men lose weight more quickly than women since they have an average of 20% more muscle volume than women. This translates into spending more calories, even when doing the same activities. This is good news for them.
Abdominal fat accumulates around internal organs, which is not suitable for health. It is never too late to start living with a greater appreciation for yourself.