How to Lose Belly Fat in Men
Belly fat, also called Potbelly is a commonly-searched item on the internet. It has many definitions, solutions (both medical and home remedies) and yet unknown facts. How to Lose Belly fat in men is another highly search phrase on search engines. What does it mean to have belly fat? A 1-hour belly blast diet eBook described belly fat as any fat stored around the stomach region, they are hard to touch and not squishy or wobbly.
Another weight loss guide referred to as “Lean belly breakthrough” further explained that women also have potbelly but theirs is called subcutaneous fat which unlike in men is just fat under the skin is squishy or wobbly.
Belly fat is associated with a scientifically greater risk of heart disease, hypertension, insulin resistance, and Diabetes Mellitus Type 2. With a rise in the waist to hip ratio and overall waist circumference the risk of mortality increases as well. Metabolic syndrome is related to abdominal obesity, blood lipid disorders, inflammation, insulin resistance, full-blown diabetes, and increased risk of developing cardiovascular disease. It is now generally acclaimed that intra-abdominal fat (belly fat) is the depot that conveys the biggest health risk. Belly fat in men is very common and there are various reasons for the belly fat. A flat belly detox system explains most of these reasons but we will be discussing some here on this page;
A noticeable sign of good living and wealth
This is majorly common to those in Africa. Africans often feel that having a protruding belly is a sign that a person is rich and wealthy. This ideology is always wrong because pot belly is majorly caused by eating the wrong combination of food. The fact remains that not only will such a person feel uncomfortable; he or she is open to attacks and other health issues.
There are basically two types of body shapes (the apple shaped and the pear-shaped). Genes are a very important factor that determines where fat stores in your body. For example, you tend to store or accumulate fat in the lower parts of your body if you have a pear-shaped body. As a matter of fact, there are various genes responsible for the storage of genes. Although it might not be quite easy to address this issue because it has to do with the internal part of the body. So it is advisable to tell your medical doctor about anything you notice.
High Intake of Alcohol
Taking too much of alcohol can be so deadly to your health. Most people say they derive some benefits from alcohol, but the truth remains that the alcohol does more harm than good to your health. Too much of alcohol can actually increase your belly fat leaving at the risk of having a pot belly. Also, it is advisable not to take alcohol as part of your first diet because it disturbs metabolic activities in your body. Some other effects of alcohol on your body are:
- Alcohol allows the storage of more fats around your waist, which makes you prone to central obesity
- It increases your appetite for food.
- It slows down metabolic activities in the body, especially when taken first.
High Intake of Sugary foods
A major content of sugar is fructose. Sugar can pose to be very harmful to the body when taken excessively. It is also related to some diseases. Some of these diseases include:
- Heart disease
- Type 2 diabetes
- Fatty liver disease
Studies show a relationship between high sugar intake and increased abdominal fat. It’s important to note that not only refined sugar can cause belly fat which leads to potbelly, natural sugar like honey should not be taken excessively so as to avoid pot belly.
High Intake of Sugar-Sweetened Beverages
Liquid fructose is very present in sugar-sweetened beverages, which can make you have belly fat. Research shows that sugary drinks lead to more presence of fat in the liver. A 10-weeks study showed a great abdominal fat gain in people who consumed beverages with high fructose content. Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones. Although fruit juice provides vitamins and minerals. It’s just as high in sugar as soda and other sweetened beverages.
Consumption of a large amount of Fruit juice
You tend to be prone to gaining abdominal fats when you drink large amounts of fruit juice. A major content of sugar is fructose. Taking about 248-gram serving of unsweetened apple juice gives you 24 grams of sugar which are basically fructose. There is every possibility you end up consuming too many calories and then storing them as fat.
Excess Consumption of Salt
We all know that sugar is one of the main reasons for the increase in weight around your stomach. So reducing on salt is a very good idea to get a flat belly. Likewise, Salt in excess leads to water retention around your abdominal areas and runs the risk of making you pot-bellied.
Too much Stress
Stress can make you get belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.” Research shows high cortisol levels increase appetite and drive abdominal fat storage. What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
Eating too many junks
Junk foods like pizza, burger, noodles, and pastries have a high caloric value and are not so healthy. So for getting a flat stomach, you have to stay away from them. It is better if you do not keep these foods at home so that you will not be tempted to eat them whenever your mood strikes to eat them. Most junk foods are laden with a high amount of processed carbohydrates and sugar, the main cause of bulging and fat tummy.
Too much sleep or too little sleep
A little sleep or too much of sleep often results in an increase in weight around your whole body including the belly. Skimping on sleep leads to rising is appetite and affects the insulin sensitivity, thereby leading to weight gain. On the other hand, sleeping a lot can make your body heave and lethargic. Do not go to bed immediately after taking a meal that is heavy, because this action could result in you having a fat and bloated stomach.
High intake of Foods containing Trans Fats
Trans fat is noted to be among the unhealthiest fat in the body of any human being, it is a not so good fat for the body. Trans fats are created by the addition of hydrogen (hydrogenation) to unsaturated fats in order to ensure they are much more stable. Most times, trans fats are used to increase the lifespan of packaged foods such as canned foods, baking mixes, and muffins etc. Research has shown that trans fats can actually be a cause of inflammation in the body. This can lead to insulin resistance, heart disease, and various other diseases.
Lack of Fiber Diets
Fiber diets are very important diets. They perform various functions in the body such as:
- Stabilizing your hunger hormones
- Reducing the rate at which you absorb calorie from food.
- Maintaining good health and weight
- Reducing abdominal fats.
- It is important to always make foods that contain fiber part of your daily diet
In summary, the entire reasons for belly fat which you have above are meant to enlighten you on why you had a pot belly in the first instance. However, for the sake of most men who want enlightenment on how to reduce belly fat, the section below should be of benefit to you;
Potbelly, a round-bulged stomach or abdomen is caused when an individual is being too fat or has weak belly muscles. Since fat is found in the human skin and muscles, an individual is said to have a potbelly once the layer of fat in their abdomen becomes an inch thick. Individuals with fat bellies are said to be extremely overweight. These individuals are said to have high blood cholesterol level and are more prone to having a heart attack and some forms of cancer. To maintain a good health status, this individual must lose their excess body fat. Here are seven effective ways by which they can lose potbelly:
Always maintain a Good Body Posture
Your body posture and the way you carry your body plays a vital role in helping you get rid of a pot belly. For example, maintaining a straight and upright posture makes your belly look flat and it also makes you feel good because fats would not be easily stored in your belly region. Maintaining a good body posture is not quite hard to do, it requires you taking a conscious effort to do. Below are some helpful steps to maintain a good body posture.
- Always ensure that you stand with your feet slightly apart
- Ensure your knees are not locked out and make sure they are soft
- Always push your hips forward a bit and point your tailbone down toward the ground.
- Avoid every posture that makes your spine and ribs bent.
- Roll your shoulders back, and then down
- Pull your chin back
- Do not bend your neck instead; lengthen your neck and always make it straight and upright.
Exercise your body regularly
An exercise of what so ever form (aerobic exercise, dynamic exercise) can be of great help when it comes to reducing belly fats. Below are some basic characteristics your body must show when you are doing exercise;
It is important to note that it is one thing to do a very productive exercise and it another thing to be consistent with it. Some exercises that could be done to actively reduce fat in the belly (pot belly) are Swimming, using the treadmill, bicycling, dancing, soccer, running, jogging, walking. You can also contact a health care provider for how you can go about exercising your body. You can also try out Resistance training. Resistance training helps to strengthen and build up muscles. It works by making your muscles work against a force, whether the force comes from lifting weights, pushing against a wall, working with resistance bands or using your own weight, which happens with push-ups, squats and other forms of gymnastics.
Avoid stressful activities
Some hormones in the body such as cortisol, adrenaline, and corticotrophin can be affected by activities that cause stress as a result of this, people tend to store more fats around their belly region because their appetite is raised and they tend to eat more. Also, not only processed foods and additives cause stress, some other sources of stress blue lights from electronic devices including phones, laptops and tablets, chemicals used on the body, other forms of toxins and emotional challenges. To avoid being stressed out, always take out time to rest at your leisure also you could relax with your family, loved ones and friends, meditate, exercise your body, and go for counseling.
Take time to rest well and also get enough of Sleep
Some people may ask what business weight loss has to do with sleep? The truth is that it has a lot to with sleep. Sleep is most times seen as an inactive state of the body. Although many feel their body is not active while they are asleep the fact remains that some organs in the body such as the heart do not stop working when you are sleeping. It has been proven by researchers that you tend to gain more weight when you do not take out time to rest well.
Some people have some health challenges that are related to sleep like insomnia (inability to sleep), sleep apnea (a condition whereby breathing stops periodically). So it is important to report such cases of health abnormalities to your doctor so that they can be quickly addressed and you can have your normal sleep life back. Do not joke with your sleep.
Consume less of Alcohol
Too much of alcohol in the body is very deadly because it causes more harm than good to the body if it is taken without care. Although you tend to derive a few benefits from it, this is not a license to over drink. When you reduce your intake of alcohol, you will save yourself from having a pot belly. Studies have proven that consuming too much of alcohol can make you gain belly fat. Also, we must know that taking a high amount of strong alcohol can lead to an increase in the storage of fats around the waist region of the body (central obesity).
It is advisable not to make alcohol part of the first meal you eat. This is because it will slow down the rate at which your body performs metabolic activities. This makes you stored the food you have eaten as fats instead of it being digested. Also, alcohol increases you feel hungry often. So you tend to settle for anything that comes across your way even if it is not healthy enough for your health. So you should try as much as possible to reduce your intake of alcohol.
Take less of Calories if you really want to Lose Fat
To be healthy and also get rid of your pot belly, you must always ensure you eat less of calories. You must note that there is a particular amount of calorie your body can actually burn; if you keep on taking an excess of these highly calorific foods. They will just continue to be stored in your body thereby resulting in pot belly and other unhealthy conditions. It has been proven that a man requires not less than 1,500 calories daily and a woman requires not less than 1,200 calories daily.
This healthy calorific food supplies our body with the energy needed for daily activities. It also supplies some organs in the body such as the brain, heart and other vital organs of the body. For a person to lose potbelly, it will be required of such person to take in lesser calories than he or she can burn. If you require a guide as per how to lose belly gats you could go online to get the necessary information. You must ensure that you avoid unhealthy calorie. In doing this, you must make sure you do not eat lesser than the daily recommended amount of calorie so that you that you would not always feel weak and tired.
Ensure you eat lots of Soluble Fiber
Soluble fiber offers the body with some benefits. It helps to absorb water and forms a gel which helps to reduce the rate at which food passes through your digestive system. Research and studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also reduce the number of calories your body absorbs from food. Also, soluble fiber may be of great help if you want to reduce your belly fat. Make sure that your daily diet contains a reasonable quantity of soluble fiber. Good sources of soluble fiber include bananas, beans, almonds, onions, vegetables, and berries. All of this food was listed by Dan Long in his 1-hour belly blast diet program.