How To Lose Belly Fat - Men

Why Men Must Lose Their Belly Fat

It is imperative that men lose their belly fat because unlike women, who are more likely to develop subcutaneous fat (fat that’s under the skin and provides a layer of insulation over the muscles), men are more prone to storing visceral fat—body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

Visceral fat is more of a health risk, as it builds up around internal organs instead of between the skin and muscle.

This tendency to store visceral fat, along with less-efficient fat burning than women, means that men are actually more prone to fat-related illnesses and conditions, like heart disease and diabetes.

Regardless of your overall weight, having a large amount of belly fat increases your risk of:

• Cardiovascular disease

• Insulin resistance and type 2 diabetes

• Colorectal cancer

• Sleep apnea

• Premature death from any cause

• High blood pressure

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What Factors Determine Our Weight

Our weight is largely determined by three main factors:

• How many calories we consume during the day and burn off through daily exercise

• Age

• Genetics

Calories Consumed And Burnt Off

If you eat too much BUT exercise too little, you're likely to pack on excess pounds — including belly fat.

Fewer calories in means fewer stored in fat reserves.

Age

Getting older plays a role too. As you age, you lose muscle — especially if you're not physically active. Loss of muscle mass decreases how quickly your body uses calories, which can make it more challenging to maintain a healthy weight. According to the 2015-2020 Dietary Guidelines for Americans, men in their 50s need about 200 fewer calories daily than they do in their 30s due to this muscle loss.

Genetics

Your genes also can contribute to your chances of being overweight or obese, as well as play a role in where you store fat. However, balancing the calories you consume with activity can help prevent weight gain, despite your age and genetics.

Health Benefits Of Losing Your Belly Fat Now!

Man's real enemy is the visceral fat he stores, the kind that cradles his internal organs, causing all kinds of frightening health complications. Excess belly fat can either indicate or lead to a whole range of medical woes, from higher rates of disability, to increased mental health issues, (to miscarriages in women) and life-threatening cancers.

Summarily then, the following are 10 health benefits of losing that beer belly Now!:

1. Lower Risk Of Heart Disease

The CDC reports that every 40 seconds, someone in America experiences a heart attack—that’s over 790,000 people per year and according to a 2015 study, people with significant excess belly fat died twice as frequently from heart disease compared to people that had overall obesity, but no disproportionate abdominal obesity.

Thus, if you lose belly fat now, you reduce your risk of falling victim of the killer heart disease.

2. Decreased Risk Of Colorectal Cancer

Obesity has long been a known risk factor for several kinds of cancer, but studies show that belly fat in particular—as opposed to overall obesity—increases your risk of colorectal cancer. According to one particular study, being in or above the 67th percentile for abdominal visceral fat puts you at the most significant risk.

If you begin and indeed lose your belly fat now, your chances of escaping this cancer is very high.

3. Better Blood Pressure

According to the CDC, 360,000 deaths per year are attributed to high blood pressure as a primary or contributing cause, and there is a profound link between belly fat and hypertension. In fact, a study by the Mayo Clinic revealed that carrying around just five extra pounds of fat around your middle can increase your likelihood of the condition.

4. Better Sleep

If you have ever woken up in the middle of the night gasping for air from sleep apnea, you know that it’s a serious health concern. Research concludes that being generally overweight and having centralized belly fat are both major risks for sleep apnea, because they can--either anatomically or through poor neuromuscular control, collapse parts of your upper airway.

Enjoy better sleep by losing your belly fat Now!

5. Decreased Risk Of Type 2 Diabetes

The link between abdominal fat and diabetes is no secret. Studies show that eating sugary foods in excess and carrying significant extra weight around your middle can lead to insulin resistance, glucose intolerance, and more.

Losing belly fat, decreases your risk.

6. Lower Risk Of Respiratory Illness

Obesity in general has been linked to several chronic respiratory illnesses, but recent studies have concluded that in many cases, abdominal fat is specifically responsible. Because of this, waist circumference is now considered the better way to measure risk, over the more generalized BMI measurement. Extra belly fat can lead to chronic obstructive pulmonary disease, hypoventilation syndrome, and asthma, among others.

7. Lowered Risks Of Metabolic Syndrome

Metabolic syndrome is a collection of symptoms and risk factors that can cause heart disease, heart attacks, diabetes, and strokes—and one that over 47 million Americans have. Studies have linked metabolic syndrome to high rates of abdominal fat, and many suggest that a healthy change in lifestyle—specifically a healthy diet and regular workout routine—are among the most effective ways to control it.

8. Lower Likelihood Of A Stroke

Because strokes are commonly the result of cardiovascular disease, it comes as no surprise that they, too, are linked with belly fat. An eight-year study of nearly 3,000 subjects published in the International Journal of Obesity found that the distribution of fat was a more significant risk factor for stroke than total fat tissue overall.

Losing belly fat now, gives you this lower likelihood.

9. Lower Chances Of Dementia

This one may shock you. Recent studies indicate that excess belly fat in middle age ups your risk of dementia later on. In fact, one study showed that while being generally overweight made dementia less likely, being in the top two thirds for central obesity (determined by waist circumference) increased dementia rates by 80 to 90 percent, likely due to visceral fat deposits on certain organs.

10. Improved Mental Health

Depression often leads to an increase of visceral belly fat because the stress associated with mental health issues can cause cortisol levels to rise, leading to excess fat deposits around your middle. But studies also show that obesity can be the cause of depression, with a 25 percent increased likelihood of a mood disorder among the severely overweight.

When you lose belly fat, you improve your mental health.

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What Can Help

There are several weight loss strategies or programs you can deploy to achieve your goals. However, you must be certain that your chosen strategy or program, targets the fat in the belly area.

Here are 5 evidence-based ways to lose belly fat:

1. Avoid Sugar And Sugar-sweetened drinks

Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver.

Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.

Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.

Read the labels to make sure products do not contain refined sugars. Even foods marketed as healthy foods can contain significant amounts of sugar.

Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

2. Eat more protein

Protein may be the most important macronutrient for weight loss and may be particularly effective in reducing abdominal fat.

One study showed that people who ate more and better protein had much less abdominal fat.

Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet.

If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein — is a healthy and convenient way to boost your total intake.

Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against abdominal fat.

3. Eat Fewer Carbohydrates

Eating fewer carbs is a very effective way to lose fat.

This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight

Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.

Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver

Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.

Studies have shown that cutting carbs is particularly effective at getting rid of the fat in the belly area, around the organs, and in the liver.

4. Eat Fiber-Rich Foods

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months.

One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.

This implies that soluble fiber may be particularly effective at reducing harmful belly fat.

The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.

5. Exercise Regularly

Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.

Helping to reduce abdominal fat is among the amazing health benefits of exercise.

This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible.

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.

Weight training and cardiovascular exercise will reduce fat across the body.

Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat

Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.

Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.

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Conclusion

The focus of this article is primarily on how to lose belly fat for men. However, the information and recommendation contained can be used by women too.

we have compared & contrasted men and women's belly fats, why men must lose their belly fat, what factors determine our weight, health benefits of losing belly fat now and what can help.

We cannot over emphasise the need for ANYONE having some form of belly fat to take ACTION right away without delay.

Recommendation

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Features And Benefits Of The Flat Belly Fix

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Take Action To Lose Your Belly Fat NOW!

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