Excess belly fat in men, also known as beer belly, spare tire or middle-aged spread, is a serious concern. It’s important to pay attention to belly fat since it risk a man’s health and well-being.Fat buildup in the abdominal area is strongly associated with type 2 diabetes, cardiovascular issues, sleep apnea, high blood pressure, and premature death. Men need to address this issue to maintain a healthy lifestyle.
How can a man tell if he has too much belly fat?
To determine the amount of belly fat, place it around your waist at its widest part using a cloth tape measure. Stand straight while doing so and ensure the tape touches your skin. Make sure the tape measure is level all around your waist. Take a deep breath and then exhale before taking the measurement. This will give you an accurate measurement of your waist.
If a man’s waist circumference measures 40 inches or more, he may have excessive visceral or belly fat, which can risk his overall health.
Effective ways shrinking belly fat
Doing crunches or other targeted abdominal exercises won’t necessarily eliminate belly fat, as these exercises only tone the abdominal muscles and do not address underlying fat deposits.
Men can target belly fat through proven dietary changes and exercise strategies. These methods aid in weight loss and reducing total body fat, effectively whittling the waistline and improving overall health. Here are five effective ways to achieve this goal:
Ditch sugar-sweetened beverages and slow down on alcohol
It’s essential to be truthful and take stock of how many sugary drinks you consume daily. Sugary drinks include soda, lemonade, sweet tea, sports drinks, juice, and chocolate milk. Research has proven that consuming excessive sugar from these beverages can accumulate fat in the liver and belly. This increase in belly fat can cause insulin resistance and other metabolic disorders. Sugar-filled drinks are a primary contributor to obesity among adults and children. Begin today by gradually reducing your intake of sugary drinks until you eventually eliminate them entirely or only have them once a month.
Consuming alcoholic beverages in excess can be a contributing factor to the accumulation of belly fat due to the high-calorie content. Experts suggest that alcohol consumption should be moderate, with a maximum limit of two daily drinks for men. Reducing alcohol consumption lowers calorie intake and decreases the chances of gaining weight around the abdominal area.
Up protein intake
If you want to lose weight, incorporating more protein into your diet might be the most efficient change. Studies suggest that protein can be particularly effective in reducing belly fat.
Consuming enough protein can aid in feeling satiated for extended periods, leading to decreased hunger and calorie intake. It is recommended to evenly spread protein intake throughout the day, with a target of 25-30 grams during breakfast, lunch, and dinner. When planning your meals, it’s a good idea to include foods that are high in protein. Some examples include whole eggs, fish, lean beef, poultry, legumes, nuts, and dairy products such as milk, Greek yogurt, and cottage cheese.
Include more foods high in fiber
Increasing fiber is very effective for satisfying hunger and losing weight. Foods of plant origin, like fruits, vegetables, beans, nuts, seeds, and whole grains, are the primary sources of fiber. Aiming for at least 25 to 35 grams of fiber per day is recommended. Research suggests that adding an extra 14 grams of fiber daily can lead to a 10% reduction in calorie intake and result in a weight loss of almost 5 pounds over four months.
Embrace consistent exercise
Regular, consistent exercise is essential for a long and healthy life. It not only aids in weight loss but also reduces stress and anxiety, improves bone health and muscle mass maintenance. Moreover, exercise is a great way to target belly fat.
It is recommended by the Department of Health and Human Services that adults engage in moderate amounts of aerobic activity, like brisk walking, for a minimum of 150 minutes each week or vigorous exercise, like running, for at least 75 minutes each week.
Aerobic exerice is ideal for reducing belly fat which include brisk walking, running, swimming, tennis, basketball, racquetball, and weightlifting. Exercise also has the added benefit of reducing inflammation, lowering blood sugar levels, and improving other metabolic issues linked to excess abdominal fat.
Keep a food record
If you don’t keep track of everything you eat daily, it can be difficult to know exactly how much you consume. Determining whether you’re getting enough “high-fiber” foods or following a “high-protein” diet is challenging. Often, we need to pay more attention to our food intake.
To optimize your diet, keep a food record or journal of what you eat. It doesn’t mean you will have to do this for life, but initially, do it for at least a week or more, and then continue to check your progress periodically. This eye-opening tool is for anyone who has never tacked their food intake, pointing out areas to improve and what you’re doing right.
Tracking what foods you are eating and in what amounts helps you fine-tune to reach your goal. Check out these examples of online tools and apps (most are free) that can help you get started on tracking your food and fitness.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.
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