Every time you stand before a mirror and feel embarrassed by your pot belly, you wonder how you can burn that excess fat and build at least a well-toned abdomen, if not six-pack abs. Well, it is not as insurmountable a goal as you think.
Men typically tend to carry an excess amount of fat deposits in their abdomen. According to a study, the average weight of a man today is estimated to be around twenty-four pounds more than the average weight of men during the 1960s. People with an excess amount of fat in the belly are more prone to diseases even though they are otherwise slim and fit.
The fat which is accumulated inside the tummy area is medically known as visceral fat, which can contribute to life-threatening diseases. It is a type of fat which could increase the chances of Type 2 diabetes and heart disease. Most healthcare professionals and organizations utilize Body Mass Index (BMI) instead of overall body weight to forecast the risk of metabolic diseases.
What Is Fat Accumulation?
Fat accumulation refers to excess deposits of stubborn fat tissue in certain parts of the body such as the abdomen, breasts, neck, upper arms, thighs, hips, back, and shoulders. Sedentary lifestyle, unhealthy eating, heredity factors, and certain illnesses can cause unwanted fat accumulation in both men and women.
Many men may lead a fairly active life and eat a balanced diet, but still suffer from a protruding belly, which could occur due to their genetic makeup. Lipomas, which are also termed as small bumps, may occur beneath the skin due to excess fat, and compromise the skin appearance and create uneven contours.
How to Measure Your Waist for Excess Fat?
You may be wondering how to determine your precise waist size to understand whether you have excess fat in the abdomen. Here are a few simple steps you can follow to accurately measure your waist:
- Stand upright with your hands set free and then place a tape measure around your waistline.
- You have to ensure that the tape is properly leveled without pushing too much into your skin.
- Now try to relax and exhale while measuring your waist.
Effective Ways to Lose Belly Fat
Once you have recognized that you have excess belly fat, and you wish to get rid of it, here are some safe, proven and effective ways to achieve your goal.
Consume Plenty of Soluble Fiber
Having a sufficient amount of soluble fiber in your food will help in the proper functioning of your digestive system. It gradually absorbs water and creates a gel which helps in slowing down the food as it enters through your digestive system. Studies have revealed that consuming this type of fiber significantly promotes fat loss.
Avoid Foods Containing Trans FatsRelated: 10 Foods You Can Eat A Lot of Without Gaining Weight
In order to reduce belly fat and safeguard your health, it is advisable to stay away from products such as margarine and packaged foods which contain trans fats. Trans fats could lead to inflammation, heart disease, and excessive fat accumulation in the abdominal cavity. No one wants that! No one wants a belly like Megan in Bridesmaids!
Drink Your Morning Coffee
The presence of caffeine in coffee helps to reduce the excess amount of fat present in your waistline. It is a prudent idea to drink a cup of coffee early in the morning before exercise. But you have to make sure that sugar or additional cream is not included because it contains excess calories. Consuming 200 to 330 mg of a caffeine supplement every morning can help in burning the extra fat present in your stomach.
Avoid or Minimize Alcohol Intake
Excessive alcohol consumption may increase the risk of central obesity. You can reduce your waist size by lowering your intake of alcohol. A recent study revealed that about two thousand people who limited themselves to no more than one drink a day showed no signs of belly fat.
Switch to a High Protein Diet
A high protein diet such as meat, eggs, fish, whey protein and nuts helps in decreasing your appetite, and it is a major nutrient for weight control. It also helps in boosting your metabolic rate as well as preserves your muscle mass, especially during weight loss.
Minimize Your Stress Levels
Frequent bouts of anxiety or stress may trigger the adrenal glands to create cortisol (a steroid hormone), leading to unwanted weight gain. A higher level of steroid hormones in the body could increase your appetite and abdominal fat storage. Yoga, meditation, and hobby pursuits can help you combat stress.
Include Grapefruit in Your Diet
Eating a half a grapefruit thrice (three times – yes – this could be excessive – you do not want to eat too much of anything so it is up to you if you want to eat half a grapefruit three times a day) a day can help you lower your weight within three months. It is also capable of reducing your insulin levels because it is a rich source of Vitamin C.
Oatmeal is indeed one of the top fat burning snacks because it contains plenty of fiber. Fat loss experts recommend that you eat at least one cup of cooked oats daily. However, make sure that the snack is free from any kinds of flavors.
Consume Cottage Cheese
Cottage cheese is a solid source of protein. It is slow digesting casein, which helps in reducing muscle breakdown.
Reduce the Intake of Sugary Items
A higher intake of sugar which contains fructose could lead to chronic diseases such as Type 2 diabetes, heart disease, fat accumulation and fatty liver disease. Even if you choose healthier sugars such as honey, they should only be consumed in small quantities.
Drink Plenty of Water
Drinking adequate amount of water frequently during the day helps in enhancing your metabolic rate. Diet and fat loss professionals often recommend people to drink two cups of cold water between meals as it helps in maintaining metabolism at a higher rate.
Consume Green Tea Extracts
Green tea extracts, which contain caffeine and catechins, help in burning your belly fat. Consuming 500 mg of green tea extract three times a day is highly recommended.Related: 11 Useful Remedies Hidden In A Tea Bag
Replace Refined Carbs with Unprocessed Starchy Carbs
Excess intake of refined carbs could lead to undesirable fat pockets in the abdomen and elsewhere, and increase the risk of type 2 diabetes. You may replace refined carbs with unprocessed starchy carbs which will help to enhance your metabolic health and bring down your belly fat. No one wants to look like White Goodman at the end of Dodgeball!
Replace Cooking Fats with Coconut Oil
Coconut oil is regarded as one of the rare refined fats, which is safe to consume. Studies have revealed that the medium-chain fats present in coconut oil help in boosting metabolism as well as reducing the amount of fat content in your body. Another study has shown that obese men who consumed coconut oil on a regular basis lost a large amount of fat at an average of about 1.1 inch from their waistline.
Perform Aerobic Exercises
Aerobic activities are believed to be one of the effective ways to reduce excess abdominal fat. A recent study revealed that postmenopausal women who performed aerobic exercises for about 300 minutes per week managed to lose a significant amount of excess fat.
Do Resistant Training Exercises
Doing resistant training, which is sometimes referred to as ‘weightlifting’ or ‘strength training’, is a poignant way to maintain and increase your muscle mass. But you have to make sure that you do these exercises only under the guidance of a certified trainer.
Limit Sugary Drink Intake
Cut down the quantity of sugar-sweetened beverages such as soda, punch, sweet tea and various other non-alcoholic or alcoholic drinks containing sugar because it contains liquid fructose. It could lead to excess accumulation of fat in your abdomen as well as liver.
Get Adequate Sleep
Getting sound sleep for about seven hours a day helps in revitalizing both your body and mind. It also helps in reducing your body weight and belly fat.Related: 10 High-Fat Foods You Can Eat While Dieting
Make these simple tips integral to your everyday life, and stay committed until enforced discipline turns into a natural, healthy habit. In no time you will have the physical figure you have always wanted, and it will also boost your self-image and dramatically improve your quality of life. No one wants to live the life of Napoleon Dynamite’s Uncle!