Abdominal fat diet for men

There's an old saying, that abs aren't made in the gym, they're made in the kitchen and that's true. Only by reducing your intake of food and making sure that your calorie intake is not greater than your calorie expenditure, will you be able to reduce your abdominal fat. So if you're looking to shift your belly fat and replace it with a six-pack, here's an easy abdominal fat diet for men, which will get you looking slimmer in no time.

It all boils down to cutting out the crap

Put simply, it's time to take the junk food out of your diet. All those processed foods, the added and hidden sugar and the nasty trans fats. Make sure that you cut out or at least cut down on alcohol and replace your convenience foods with good, wholesome nutritious foods instead. Cutting out sugar can have a great impact on how you store your fat, and will definitely lead to a loss of abdominal fat.

Make sure that every meal you eat contains a large portion of protein. If you're looking to lose weight and maintain muscle, approximately one third of your calories should come from protein. Whether you choose meat, poultry, fish, dairy or eggs is up to you, but make sure that the protein is lean; we're not talking fatty cuts of meat here or eggs fried in butter. If you're a vegetarian or vegan, alternative sources of protein includes beans, pulses and nuts and, if you're struggling to meet your protein quotient, a good quality protein supplement will help to increase your intake.

Cutting down on carbs, especially processed carbs can have a great effect on abdominal fat. While some people may advocate going very low carb (less than 50g per day), this route may not be suitable if you do a lot of exercise. However, reducing the amount of carbs you eat will significantly impact your weight and fat loss.

Ensuring that you eat healthy fats is also an important part of cutting your abdominal fat. Eating fat doesn't make you fat; eating too many calories makes you fat. It is true that fat contains more calories per ounce than carbohydrates or protein so you will have to limit the amount you eat, but your body relies on fats such as Omega 3 and Omega 6 to function properly. Add some olive oil to your salad, eat oily fish such as salmon or tuna and slice up an avocado or enjoy some guacamole. Just remember not to eat too much.

How to lose belly fat for men

Whether we like it or not, many of us tend to develop that typical beer belly shape as we age. If you've found that your belly is getting out of control, don't worry, there are ways to get rid of fat. However it does involve changing what you eat, adding in some exercise and can require a fair dose of motivation too. So for our top tips on how to lose belly fat for men, read on.

Look at your diet

Let's face it, your belly didn't get to the size it is by eating a perfect diet and exercising on a regular basis, so the first thing you should do is look at what you're eating now. The typical beer belly shape is indicative of visceral fat, i.e., fat which surrounds your vital organs. This type of fat is caused not just by eating excess calories but by eating a diet which contains an excess of sugar, and can cause all kinds of medical issues such as high blood pressure, hardening of the arteries and ultimately a heart attack. If your waist measures in excess of 40 inches, then it's time to take some action.

Recent research has shown that cutting sugar from your diet will have an immediate effect on how you store fat, especially around your belly. Adding more protein into your diet will also pay dividends as it reduces cravings and boosts metabolism. Make sure that between 25-30% of your diet is made up from protein in the forms of eggs, meat, poultry and fish, and don't forget to add in plenty of fruit and vegetables to ensure you're eating getting all the nutrients you need.

Reduce stress and get more sleep

Being exposed to high levels of stress can result in fat gain, particularly around the stomach, as it raises cortisol levels in your body. Some of the best ways to reduce stress are laughter, listening to music, doing things you love and taking part in relaxation activities such as yoga. Also ensure that you get between 7-8 hours of sleep every night as poor sleep has an effect on cortisol too.

Add in exercise

Doing hundreds of abdominal exercises won't help to reduce your belly fat, however adopting a regular exercise program will help to build muscle, burn calories and give you a defined midsection. For the best results, a combination of strength training, cardio-vascular exercise, such as running, walking or swimming, and some stretching too is recommended.

Beat the Beer Belly Fat in 30 Days

Are you more beer belly than six-pack? Would you like to know how to beat the beer belly fat in 30 days? If so, we're about to give you the secrets of how to shift that beer belly fast.

Cut out the beer

Sorry guys, but our number one tip is to cut out the beer. Beer contains alcohol and alcohol contains sugar, which is the number one enemy for flat stomachs. Give up the beer for 30 days and see what a difference it makes to your waistline.

Make your meals all about the protein

Ensuring that 30% of every meal you eat is made up from protein will help you to cut beer belly fat fast. Protein is the most important macro-nutrient for building muscle and losing fat, plus it'll help you to keep the fat off too, once you've achieved that flat stomach.

Lower the amount of carbs you eat

Cut out all processed carbs, and add only small amounts of potatoes or rice to your meals, or even leave them out completely. Reducing carbs to less than 50g per day will put your body into ketosis which means that your body will turn to fat for its fuel.

Track your food intake

While we all know the importance of eating a healthy diet and getting plenty of protein and fruit and vegetables, it's all too easy to get too much of a good thing. So if you're eating platefuls of food and constantly snacking , it's wise to check out how many calories you're consuming compared to how many you actually need. Try an online site, such as My Fitness Pal; it's easy to use and will help you to keep on track.

Get moving

All kinds of exercise expends calories and expending more calories than you consume will result in weight loss. Try a mixture of exercises, including some cardio vascular activities such as running or swimming, together with a program of strength training. Not only will it help to whittle away that body fat, but it'll give you some muscular definition when the fat does disappear.

Reduce your stress levels

Having a stressful life results in an increase of the hormone cortisol, which results in fat being laid down on your belly. Find ways to reduce stress, from watching a good funny film, to a round of golf, or listening to your favourite music.

Get plenty of sleep

Cortisol levels are also affected by lack of quality sleep. You need between 7-8 hours sleep every night, so make sure that you're in bed early enough to get your allotment.