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how to reduce lower belly fat male

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How to lose belly fat for men quickly and naturally?

Part 2 Part 2 of 3: Including Physical Activity to Reduce Belly FatStart exercising. Including regular cardiovascular activity can help you lose weight and decrease your belly fat.Include regular strength training. As you age,it may be harder to reduce the amount of belly fat. ...Include whole body exercises. ...Find an exercise buddy. ...

What are the best exercises for reducing belly fat?

The 10-Minute Daily Cardio Workout To Shrink Belly Fat Fast,Trainer SaysMountain Climbers. This exercise is the closest thing you'll get to running. Get into a straight arm plank position,and alternate bringing one knee into your chest at a time ...Jump Lunges. This one will not only have you catching your breath,but it will also burn out your lower body. ...Alternating Lizard Pose. ...Plank Jacks. ...Burpees. ...

What is the best diet for losing belly fat?

What Foods Flatten Your Stomach Fast?Avocado. Avocados are full of good-for-you nutrients that are kind to your waistline. ...Nuts. Nuts have a healthy combination of fiber,healthy fat,adiponectin,and protein content. ...Green Tea. Green tea has been known as one of the best fat-burning beverages to lose fat around the abdomen. ...Greek yogurt. Not all dairy products are weight loss villains. ...Eggs. ...

What causes belly fat and 7 ways to lose it?

Alcohol contains a high number of calories (7 calories per gram).Many alcoholic beverages are high in sugar.Alcohol may increase appetite and decrease inhibitions,leading to greater overall calorie intake.Alcohol may lead to poorer judgement,resulting in greater consumption of less nutritious foods.More items...

What does it mean when your waist is over 37 inches?

A high waist circumference or a measurement over 37 inches (94 cm) indicates you have a large quantity of belly fat and are at risk for chronic diseases. Remember that muscle weighs more than fat, so if you are trying to lose weight while building muscle, the scale can be misleading.

What are the risks of having a larger waist circumference?

A larger waist circumference (or the measurement around your midsection) puts you at a higher risk for a variety of chronic diseases including: diabetes, heart disease, sleep apnea and even certain cancers (like colon or rectal cancer). You can reduce the amount of belly fat and the risks it poses by losing weight.

Which exercise burns the most calories?

Cardio burns the most calories from all over the body. Try high intensity interval training to get the biggest calorie burn.

What to eat to prevent a swollen ear?

Eat more vegetables, and whole natural foods, whole grains, fruit and lean proteins. Avoid all processed foods, alcohol, and sugar.

How to keep track of weight?

Keep track of your weight in a journal. Seeing your progress can be motivating to help you stay on track. It can also show you any trends where you're gaining weight as well.

What is the best carbohydrate to eat?

If you're going to eat a carbohydrate-rich food, choose 100% whole grains. These foods are higher in fiber and some nutrients and are considered a healthier choice. Make sure, too, you pay attention to portions one portion of pasta or rice should be half a cup or 125 ml.

How to get exercise if you don't want to exercise?

If you don't want to exercise every day, then find ways to incorporate more movement into your daily routine. Get in the habit of taking the stairs rather than the elevator, parking farther away from your destination, and using a standing desk.

What are the causes of lower belly pooch in males?

Any weight gain may be related to a bad diet and lack of physical activity.

2. Work out smarter

Although you will often hear that you should start doing crunches, you shouldn’t.

3. Propper Supplementation

You can reduce belly fat faster if you combine the above-mentioned tips with the best natural supplement.

How does sugar affect your body?

Added sugar in candy, cookies and other sweets, as well as soft drinks and fancy coffees, is unhealthy and has negative effects on your metabolic health. When you eat a lot of added sugar (not the natural stuff in fruit and unsweetened dairy), your liver gets overloaded and must turn it into fat — often belly fat. High sugar intake can raise your levels of cortisol, a stress hormone linked to the storage of visceral belly fat, as shown in research published in Obesity in 2014.

How many carbs should a man eat a day?

That means men who consume about 2,000 calories daily can still enjoy 200 to 225 grams of carbs per day. A medium banana contains 27 grams of carbs; a half-cup of cooked spaghetti noodles has about 34 grams of carbs; a slice of white bread has about 14 grams.

What is the effect of visceral fat on the body?

This visceral fat sits inside your belly, surrounds your internal organs and excretes inflammatory chemicals that greatly increase your risk of chronic disease , including heart disease, Type 2 diabetes, some cancers and dementia. Advertisement.

Why does stress cause metabolic reactions?

One reason stress causes such metabolic reactions has to do with the production of cortisol. When a man is stressed, he releases more of this hormone . Constant stress means your body is always flooded with some amount of cortisol. And cortisol makes the body more inflammatory and increases the likelihood that fat is stored in the abdominal region, according to a review published in Current Obesity Reports in 2018.

How much sleep does it take to get rid of belly fat?

Over the course of six years, study participants who slept seven to eight hours per night gained far less belly fat than people who slept less or more regularly. Reform your sleep habits so you get a solid minimum of seven hours and no more than nine.

What are the carbs in food?

Carbohydrates are a macronutrient found in foods such as bread, fruit, pasta, pizza and sugar. Too many carbohydrates pad your diet with calories and can cause your body to store fat. Many very low-carb diets, such as ketogenic and Atkins, are famously popular for their ability to assist you with weight loss, but they're so restrictive that long-term maintenance is difficult.

Why is sugar bad for you?

When you drink sugar in the form of soda, sports drinks and fruit punch, it's especially harmful because your body doesn't register the calories. You don't get full from sugary drinks and end up consuming more total calories as a result. Too many calories contributes to weight gain and fat development.

How many diseases can belly fat cause?

By the way, heart disease, diabetes, and cancer are only three of the ways belly fat can ruin your health. If you count them all up, you'll find at least 39 different diseases associated with abdominal obesity. If you’re looking to cut some of that dangerous belly fat after learning about the risks, never fear.

How to burn fat in weight room?

Consistency is key in the weight room. Try to stick to a plan that has you exercising at least three days a week, using as many compound movements (think squats, presses, and deadlifts) as possible. There are tons of great fat burning exercises to choose from — or you can begin by trying this simple interval routine.

What is the substance that your belly secretes?

There are a number of substances your larger belly secretes to your heart, liver, and other vital organs. Among them: ? Free fatty acids. Released directly to the liver, they impair your ability to break down insulin, which over time can lead to diabetes. ? Cortisone.

What is the best exercise for losing your gut?

But some research suggests that for many guys, particularly big guys with big bellies, weight lifting may be the best way to lose weight.

Why do diets fail?

Diets generally fail for one of two reasons: Either they're too restrictive about the kind of food you put in your belly, or they too frequently leave you feeling as if you haven't put any food in your belly.

Is belly fat dangerous?

Belly fat is more dangerous than you think. Here's how to lose it. Guys who carry extra weight in their bellies don’t need another article berating them for their physical condition — they’re quite aware of what they look like, thank you, and many have developed enough self-confidence to not care.

Is belly fat a threat?

Almost always, the latter patients carried their fat around their middles. And, almost always, they were men. Multiple studies since then have shown that belly fat can be an insidious threat, not just the harmless byproduct of a sedentary lifestyle or genetic predisposition.

What is the difference between subcutaneous and visceral fat?

Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Too much visceral fat is strongly linked with a greater risk of serious health problems.

What does a waist measurement of 40 inches mean?

For men, a waist measurement of more than 40 inches (102 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.

What are the risks of having a large belly?

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.

What happens if you eat too much?

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

Where is the fat in your belly?

The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs.

How to get rid of a bulge in your stomach?

To battle the bulge: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains. Choose lean sources of protein such as fish and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Also limit processed meats.

Where to place a tape measure?

Stand and place a tape measure around your bare stomach, just above your hipbone.

Can Targeted Exercises Get Rid of Your Lower Belly Fat?

Most trainers out there will be quick to tell you spot reduction a .k.a. targeted exercises are a total myth.

How effective is HIIT training?

Studies have found HIIT training to be up to 9 times more effective than traditional slow-go cardio for fat loss.

How much of your belly fat is genetic?

Your genetics can account for as much as 56% of your belly fat according to a study in Metabolism. This doesn’t mean you have to blame your parents for having your belly fat. There are certain things you can do that will help you get rid of it.

How to reduce cortisol?

There are things you can do to minimize the stress in your life and lower the cortisol in your body. Mindfulness practices like meditation can help. This study found people practicing mindfulness have less belly fat and they’re less likely to be obese. Improve your sleep quality.

What hormone is also known as hunger hormone?

Ghrelin is also known as the “hunger hormone”.

What is the hormone that causes stress?

Cortisol is known as the “stress hormone”.

Where does leptin come from?

The leptin in your body comes from your fat cells. So the less fat you have on your body the less leptin you’re going to have.

What is excess belly fat?

Excess belly fat is a marker for the type of fat that surrounds vital organs such as the pancreas, the intestines, and your heart, liver, and kidneys. And those organs don't care for it much. The type of fat that does this—visceral fat—is different.

How to keep waistline healthy?

Butsch says simple activities like yoga, meditation, or simply avoiding conflict can help keep your waistline where your health benefits. "I think even just taking the higher road in an argument [helps]," he says. Whatever route you take, focus on reducing overall stress in your life.

How to get your heart rate up fast?

Also consider incorporating HIIT training, which focuses on bouts of high intensity work, followed by brief rest, to get that heart rate up fast and to blast calories in a shorter amount of time.

Why does protein make you feel fuller?

Protein increases hormones that make you feel satiated, so you feel fuller for longer periods of time than you might with other foods. That means you'll go back to the fridge less frequently, and your stubborn belly fat will start melting.

What is the waist circumference of a man?

Guys who have a waist circumference greater than 40 inches (interestingly, that's true no matter how tall you are) are at a higher risk of diabetes and heart disease, according to the National Institute of Health. To figure out what yours is, you need to measure at the right place.

What vegetables fill you up?

Take your vegetable game up a notch by eating ones that are high in water content, like cucumbers, celery, bok choy, and zucchini, which help fill you up.

Why is eating apples different from drinking apple juice?

That's because you consume more nutrients like fiber when you consume the food in its natural form, she says. Plus, the process of chewing and consuming the food more slowly can help keep you full.

Table of Contents

Washboard abs, a toned tummy and a flat stomach are the dreams for many. While a trim middle can be difficult to achieve without a strict lifestyle and a dose of favorable genetics, there are good reasons to reduce your belly fat—and they have much more to do with your overall health than with the way you look.

The Science Behind Belly Fat

Not all belly fat is created equal. The fat just under the skin—called subcutaneous fat—is what causes that bulge over your waistband. You may not like the way it looks, but it’s less dangerous than visceral fat, which resides deep in the abdominal area and is associated with heart disease and type 2 diabetes.

Healthy Belly Fat

Fat is a normal part of the body—but how much is too much? Visceral fat is tricky to detect because you can’t see it. If you pinch your stomach, it’s subcutaneous fat you’re feeling. That said, there is a correlation, albeit not perfect, between waist circumference and visceral fat.

5 Expert-Backed Ways to Reduce Belly Fat

While it’s not possible to spot-reduce fat on any particular area of your body, there are strategies you can use to reduce your overall body fat and thus your belly fat.

Workouts Built Just For You

Future brings you a seamless fitness ecosystem to elevate your workouts. The program connects you with your own personal trainer, who programs your workouts, texts you daily, and keeps you motivated to stay consistent.

Consult A Sleep Medicine Specilaist

Visit with a sleep medicine specialist to evaluate your sleep issues, discuss various sleep options and more, including an at-home sleep study.


Hairston KG, Bryer-Ash M, Norris JM, Haffner S, Bowden DW, Wagenknecht LE. Sleep duration and five-year abdominal fat accumulation in a minority cohort: the IRAS family study. Sleep. 2010;33 (3):289-295.

How to get rid of beer gut?

Don’t skip meals, stay sedentary, or indulge in excessive drinking or calorie intake. Use portion control, drink more water and eat less refined carbohydrates.

Does vitamin C help with belly fat?

People who have a low amount of vitamin C in their diet tend to gain belly fat. In addition to boosting immunity, consuming enough vitamin C helps you lose a beer gut, reduces stress, and provides antioxidants for your gut health [5].

Is it normal to have a lot of belly fat?

If you are sporting a lot of belly fat, you are living with a ticking time bomb to your health. It is normal for the body to hold onto an acceptable amount of body fat to cushion organs and provide energy in times of need. However, unless you plan on playing the role of Santa Claus year-round, it’s critical to reduce excess fat on your abdomen and waistline. Your life may depend on it.

Does muscle burn more calories than fat?

It’s true ; muscle burns off more calories than fat [3] and flab when the body is at rest. In addition to executing exercises that target your abs and reduce belly fat, it’s essential to do some weight training. Try to do weight resistance exercises for short periods but with intensity for the best results.

Does Health Canal use tertiary references?

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

Who is Alex Smith?

Alex Smith is a NY-based content writer who enjoys covering natural health, supporting wellness, personal finance, history, and outdoor living. When he is not behind a keyboard living the wordsmith life, he enjoys visiting landmark destinations and bookstores.

How effective is HIIT?

When scientists from Canada’s Laval University compared a 15-week HIIT programme and a 20-week endurance-training programme, they found the former was far more effective at stoking up the body’s metabolism, which resulted in greater fat loss.

How many calories do you lose if you only eat at 10am?

A study by researchers at the University of Illinois at Chicago found that dieters who only ate between 10am and 6pm consumed around 350 fewer calories a day and lost about 3% of their body weight over a 12-week period.

What are some exercises that work your entire body?

Focus on compound moves like deadlifts, squats, kettlebell swings, lunges, chest presses, shoulder presses — compound exercises that work your entire body rather than isolating muscles. Like we've already said, you can't 'spot-reduce' fat so endless crunches will do little for getting rid of your belly. For best results split your sessions over different days.

How to get rid of a swollen kidney?

You don’t even have to meditate ( though it’ll almost certainly help ). If a few minutes of deep-belly breathing in a quiet spot doesn’t chill you out, try a bodyweight workout or taking a walk around the block. Exercise boosts your circulation, transporting cortisol to your kidneys, which flush it out.

What to eat to reduce belly fat?

Think fruits, vegetables, legumes and whole grains — these can reduce your risk of inflammation and offset future metabolic issues. In a study published in Obesity, a 10g increase in fibre intake was linked to a 3.7 decrease in the risk of gaining visceral 'belly fat'..

What happens when you don't get enough rest?

When the body doesn’t get enough rest, it conserves energy by slowing down basic functions. The combination of untameable cravings, little willpower, and inefficient processing is an open invitation for fat storage. Follow our advice to improve your sleep tonight. 6.

What are the things that bacteria do in your gut?

They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite, and much more besides.

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