Making a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood. This means that targeted exercises ‘ such as crunches and sit-ups ‘ will not necessarily burn abdominal fat better than other exercises. Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.
Also, limit your caffeine in the afternoon and your alcohol at night. Such a loaded topic as belly fat is bound to yield a lot of questions. Now that we’ve cleared up some of the common myths and misconceptions around belly fat, you might be wondering what steps to take next. For more belly fat-melting tips and strategies, order Lose Your Gut! For example, when running or cycling, simply alternate short bursts of intense all-out effort for say 20 to 30 seconds with slower and longer recovery segments of a minute or two. You’ll find that your workouts will be shorter by necessity due to the increased intensity of effort.
Reducing the amount of abdominal fat can have significant health benefits for some people. How quickly you can lose body fat matters much less to overall health when compared with how likely you are to maintain a healthy body weight in the future. Again, it’s important to focus on long-term rather than short-term health goals.
Whereas intermittent fasting involves 16’48-hour periods of little to no food intake, time-restricted eating limits food intake to a specific time window, usually 6’10 hours of a given day (46). High protein diets can be customized based on your dietary preferences, as there are plenty of animal and plant-based foods that are high in protein, including chicken, fish, eggs, lentils, and tofu. You’ll be pleased to know that we aren’t here to warn you off alcohol altogether.
If you’re looking to shed some excess belly fat, you’re not alone. Many men struggle with losing weight around their midsection, but with the right approach, it is possible to achieve a trimmer waistline. Here are some valuable tips from guys who have successfully tackled belly fat:
These can subsequently lead to excess fat sitting in your belly. If you find yourself grazing, set a timer on your phone to signal your next eating ‘point’. Borrelli recommends having two to three protein- and fiber-rich meals per day, with at least a five-hour fast between meals, to avoid snacking.
These sneaky fats actively contribute to your growing waist line ‘ not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods, fat loss tends to follow as a natural side effect (75). Sleep deprivation is linked to an increased risk of weight gain.
1. Incorporate Cardiovascular Exercise
Cardiovascular exercise is essential for burning calories and reducing overall body fat, including belly fat. Activities like running, cycling, swimming, or HIIT workouts can help you burn off those extra pounds around your midsection.
2. Focus on Strength Training
Building muscle through strength training can help boost your metabolism and burn more calories even at rest. Incorporate exercises like squats, deadlifts, and overhead presses to target multiple muscle groups and help tone your midsection.
3. Watch Your Diet
Diet plays a crucial role in losing belly fat. Avoid sugary and processed foods, and instead, focus on consuming whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Be mindful of portion sizes and aim to create a calorie deficit to promote weight loss.
4. Stay Hydrated
Drinking plenty of water throughout the day can help keep you hydrated and promote a feeling of fullness, which can prevent overeating. Aim to drink at least eight glasses of water daily to support your weight loss goals.
5. Get Sufficient Sleep
Quality sleep is essential for overall health and weight management. Lack of sleep can disrupt hunger hormones and lead to increased cravings for unhealthy foods. Aim to get 7-9 hours of quality sleep each night to support your weight loss efforts.
