Belly fat is unsightly and difficult to get rid of. It's not just a matter of appearance. Accumulating excess fat in the midsection is risky, especially for men. A larger waist circumference (or belly size) puts you at higher risk for a variety of chronic diseases such as: diabetes, liver disorders, sleep apnea, and even cancers (such as colon and rectal cancer). You can reduce the amount of belly fat and its risks by losing weight. Change your lifestyle and diet to help you lose weight and support a healthy lifestyle.
Step
Part 1 of 3: Changing Your Diet to Lose Belly Fat
Step 1. Talk to your doctor
Talk to your doctor first before starting a new diet or physical activity plan. Your doctor will tell you whether your plan is safe and suitable for you.
Usually, excess belly fat has something to do with chronic health problems such as diabetes or liver disease. Therefore, it is very important to tell your doctor about your plan and make sure it is safe for your specific health condition
Step 2. Eat less carbohydrates
Studies show that a diet rich in carbohydrates can lead to an increase in the amount of belly fat and waist circumference. Reduce the consumption of these foods in your menu to help lose weight and reduce belly fat.
- Limit intake of empty carbohydrates such as bread, rice, biscuits, or pasta. These foods are not unhealthy, especially if they are made from whole grains, but they are not considered nutrient dense foods.
- If you want to eat foods rich in carbohydrates, choose carbohydrates with 100% whole grains. These foods are higher in fiber and nutrients and are considered healthier.
- Whole grain foods include: brown rice, 100% whole grain breads and pastas, barley (a type of cereal such as oats), or quinoa.
- Your diet should consist mostly of low-fat protein, vegetables, fruits, and low-fat dairy products.
Step 3. Increase your protein intake
Protein foods can help men lose weight, reduce belly fat, and maintain lean muscle mass. Eating the right amount of protein will also help you feel full longer.
- Men need to consume between 50-60 grams of protein a day. You may need a little more if you are doing a large amount of physical activity.
- Low-fat protein examples: chicken, turkey, eggs, low-fat dairy products, seafood, low-fat beef, and tofu. These foods give you the energy you need and keep you full without hoarding unneeded calories.
Step 4. Create a calorie deficit
Reduce your total daily calories to help you lose weight. You can do this in two ways: by eating less and by burning more calories through physical activity.
- Start monitoring the number of calories you consume each day. Don't include calories in drinks, cooking oil, salad dressings, and other sauces.
- Keep a food journal so you can monitor your food intake. An online food journal is designed to help people track the calories of a food they eat, monitor their food intake, and even connect with other dieters.
- The number of calories you need to lose weight depends on your age, posture, and level of physical activity. To lose 0.5 to 1 kg of weight in a week, cut about 500 calories per day. This weight loss rate is safe and suitable for most men.
Step 5. Reduce sugar intake
Studies show that consuming excess sugar can lead to an increase in belly fat over time. Men who consume less sugar have a smaller waist circumference.
- What needs to be limited or not allowed to continue to be consumed are: sweetened drinks, candies, cakes, and other sweets, as well as foods made with white flour (such as bread or pasta).
- If you want something sweet, eat a very small piece of fruit or your favorite sweet.
Step 6. Get rid of the alcohol
There's a reason why people call it "beer belly". While beer isn't the only drink that causes belly fat gain, studies show that any type of alcohol can cause belly fat in men.
It is recommended not to drink more than 2 alcoholic drinks a day for men. However, if you want to shrink the stomach, it is recommended to stop drinking altogether
Part 2 of 3: Do Physical Activities to Reduce Belly Fat
Step 1. Start exercising
Exercise combined with a low-calorie diet will aid and accelerate weight loss by burning calories and increasing your metabolism. Doing cardiovascular activities can help you lose weight and reduce your belly fat.
- Running, walking, cycling, and swimming are examples of fat-burning cardio exercises. Aim for at least 30 minutes of aerobic exercise five times a week for moderate benefits.
- If you don't want to exercise every day, find ways to include more movement in your daily routine. Get in the habit of taking the stairs instead of the elevator, parking your vehicle further away from your destination, and using a standing desk.
- It is very important to exercise, especially if your work is mostly behind a desk and is less active.
Step 2. Do strength training regularly
As you get older, it becomes more and more difficult to lose belly fat. This is partly due to the natural decline in muscle mass as you age, and also because you start to accumulate fat around your midsection. Maintaining muscle mass can prevent this.
- Do at least 20-30 minutes of strength or endurance training two days a week.
- Strength training exercises for example: lifting weights, self-defense, using a weightlifting machine, or yoga.
Step 3. Do full body exercise
Sports that only focus on certain body parts such as sit ups and push ups will help strengthen certain body parts, but will not reduce belly fat. These exercises will build lean muscle mass, but will not reduce the fat stored around your midsection.
Focus on overall weight loss. Modify your diet and do the right amount of cardio. Then start incorporating abdominal exercises into your routine to strengthen your midsection
Step 4. Find a workout buddy
A friend to accompany you while exercising will make sports activities more enjoyable. Studies show that your exercise will be more scheduled and you will exercise more often if you do it with a friend.
If you're a competitive person, it can be fun to compete with friends who are both losing weight to see who reaches the goal weight first
Part 3 of 3: Monitoring Progress and Staying Motivated
Step 1. Weigh yourself
To get rid of or reduce belly fat, you need to lose weight. To help monitor your weight loss, weigh yourself regularly.
- It is best to weigh 1-2 times per week. Also, try to weigh yourself on the same day each week, at the same time and wearing the same clothes.
- Monitor your weight in a journal. Seeing your progress can motivate you to stay on track. It can also show you where you are gaining weight.
Step 2. Take measurements
Apart from weight loss, one of the best ways to measure your progress in reducing belly fat is to monitor your waist circumference, which is the smallest part of your waist. When you lose belly fat, your waistline will shrink.
- Use a tape measure to measure your waist circumference at its widest (about 3 or 5 cm below your belly button). Continue measuring while you are dieting to monitor your progress.
- A large waist circumference or more than 102 cm indicates you have large amounts of belly fat and are at high risk for chronic diseases.
- Remember that muscle weighs more than fat, so if you're trying to lose weight while building muscle, your scale could be misleading. The best course of action is to monitor your progress by measuring your waist circumference and weight together.
Step 3. Make a list of things to do besides eating
Dieting can be difficult, especially when you're constantly thinking about food or eating out when you're bored. The best way to suppress your appetite is to keep yourself busy and enjoy activities that you enjoy.
- Making a list of other activities to do can help reduce excessive snacking. Check out this list when your appetite kicks in.
- You can try: taking a walk, reading a book, cleaning the trash, chatting with a friend or family member on the phone or doing household chores.
- If you feel hungry near mealtime, eat and then move on to other activities. Don't continue eating or snacking.
Step 4. Manage stress
When we experience chronic stress in our lives, our bodies release the hormone cortisol, which causes the body to accumulate excess fat in the midsection. In addition, the hormone cortisol is constantly increasing.
- Try to eliminate and manage the things, people, and circumstances in your life that stress you out. Learn how to manage stress related to elements of your life that cannot be changed (like work, for example). Seeing a motivator or therapist can provide additional ways to manage stress.
- Remember that you can't always control your circumstances, but you can control how you react. Mind and body exercises like yoga and meditation help you learn how to relax your mind so you can better cope with stress, anxiety, and depression.
Tips
- Drinking plenty of water can help you lose weight by keeping you full. If you have trouble controlling your portions, drink two full glasses of water before each meal.
- Bring lunch to work or school instead of buying. Not only will it save you money, it will also make your diet easier by controlling your portion sizes.
- Cook at home instead of eating out whenever possible, as most restaurants use a lot of butter, oil and salt in their food. Even the “healthiest” choices (like salads) are full of calories. If you make an order, ask to have the sauce separated to reduce calories.
- Always talk to your doctor first about any weight loss plans or physical activities.
