Last Updated on April 8, 2021
How to lose belly fat fast? This is the most frequently asked question by millions of people who are interested in improving their appearance. It is in the vicinity of the waist that the excess fatty tissue is most often deposited. What to do to effectively lose belly fat and be able to enjoy a slimmer figure?
Belly fat accumulation is a common problem for people struggling with overweight or obesity. Unfortunately, in addition to its unsightly appearance, it is also dangerous to health. Abdominal obesity contributes to the development of many ailments, including heart disease, hypertension, diabetes, and colon cancer.
It’s not easy to get rid of extra pounds, especially around the waist. It requires a lot of self-discipline and a change in lifestyle to a healthier one. However, there are proven ways to slim your stomach. Which of them are the most effective?
Why does fat accumulate in the belly?
Although everyone may gain weight differently, most people find that fatty tissue builds up in the belly first. Even slim people often struggle with the “belly band”, which is difficult to shed. With a greater excess of weight, it is already referred to as abdominal obesity or android type obesity. It is more typical of men, although it is also found in women. This is the most dangerous type of obesity, leading to many serious diseases and, in the long run, also life-threatening.
Although the exact place where excess fat accumulates is genetically determined, most people tend to gain weight mainly around the abdomen. Not always a person prone to fat accumulation in the waist will be overweight. It is determined by additional factors responsible for gaining weight. These include, first of all, an unhealthy diet full of highly processed fatty foods and simple sugars. Consuming such foods in large quantities quickly leads to abdominal fat deposits and the formation of a protruding belly.
It has also been shown that people with abdominal obesity usually have an increased level of cortisol, i.e. stress hormone. Stress and lack of sleep are other reasons for fat deposition around the waist. They disturb the natural balance of the body and lead to a slowdown in metabolism, which makes it easier to gain extra pounds.
We must also mention low physical activity – people who do sedentary work, not exercising regularly, are more prone to the formation of a dome on their stomach.
What is abdominal obesity?
Abdominal obesity, often called beer belly, is the accumulation of excessive amounts of fat inside the abdominal cavity. Abdominal obesity in men is more common. This is a serious problem for many men. Fat is mainly stored in the abdomen and the rest of the body is relatively thin.
The silhouette seems disproportionate and neglected. However, excess kilograms affect not only the external appearance but also the functioning of internal organs. They are a considerable burden for the body, which brings about many disturbing changes and is dangerous to health.
Why abdominal obesity is dangerous to health?
You should be aware that abdominal obesity often goes hand in hand with high blood pressure. In such a situation, it is necessary to see a doctor who specializes in heart diseases. Maintaining your blood pressure at the proper level is a priority.
There are many more health risks associated with abdominal obesity. Some of them are:
- type 2 diabetes,
- joint diseases,
- muscle and bone pain,
- back problems,
- increase in blood pressure,
- increase in cholesterol,
- heart diseases,
- myocardial infarction
That is why it is very important to learn how to lose the belly fat. Notice that it is never too late to change. The weight loss process can be started even after the age of 60 – it all depends on your willingness and will.
Why Are Men More At Risk Of Abdominal Obesity?
The question is why men are at greater risk of developing abdominal obesity. The answer is simple, it is mainly caused by the hormonal balance. The drop in testosterone in the blood promotes the accumulation of fat in the intestines.
Hormonal changes most often occur as a result of an incorrect diet. The big mistake is less or no physical activity. Usually, mature men do not care about the right amount of exercise. Abdominal obesity relatively rarely occurs in young people. This is because the highest testosterone concentration in the blood is recorded until the age of 25.
How much should a man’s waist size be?
A protruding belly in a man never looks too attractive. For some gentlemen, it is a source of great complexes. It is important to eliminate even slightly overweight. Why? First of all, because losing a few kilos is relatively easy. Besides, you should be aware that even the slightest excess weight is the first step to obesity.
The question of how much a man should weigh cannot be easily answered. It is a very individual matter which depends, among others, on height or overall body composition. However, you can specify how much the waist size should be.
- The waist size of a man should not exceed 90 cm.
- If the size is in the range of 94-102 cm, it is a sign that it is high time to get interested in the diet.
- A size exceeding 102 cm indicates abdominal obesity. This is the last call to start the fight for a healthy body. People who do not know how to get rid of belly fat in men should seek advice from an experienced specialist.
It is important to realize that abdominal obesity often goes hand in hand with increased blood pressure. In such a situation, it is necessary to see a doctor who specializes in heart diseases. Maintaining your blood pressure at the proper level is a priority.
Is beer belly dangerous to health?
Some men just don’t mind the beer belly. Usually, they do not pay too much attention to their appearance and feel good in their skin. Moreover, they did not notice any negative changes caused by being overweight.
Of course, such thinking is wrong. You should be aware that obesity is not only a burden, but it causes real desolation in the body. This is why everything must be done to eliminate it.
How to lose a man’s belly?
In order to lose belly fat, you must first of all eliminate high-calorie foods, beer, sweets or highly processed foods from the daily menu. This is the most important factor to reduce your waist size. There are many slimming supplements for men on the market, but they do not work if you do not follow the principles of a healthy lifestyle.
Abdominal obesity in men is caused by:
- insufficient physical activity,
- improper diet,
- eating too much food that promotes fat accumulation (e.g. beer, fatty meats, sweets),
- a fall in testosterone in the blood.
How to shed a beer belly?
It is certainly not enough to give up alcoholic beverages. It is not the beer that is responsible for excessive abdominal fat deposits. Of course, its excess does not have a good effect on the figure, but obesity is caused by a combination of many different factors.
The basis for losing the belly is a properly adjusted diet. Only a lifestyle change will bring satisfactory results. It is important to understand that obesity leads to a high risk of developing serious heart diseases.
8 Simple Ways To Lose Belly Fat
Getting rid of excess belly fat is not a simple task – although it accumulates fairly quickly, burning it is much more time-consuming. However, there are foolproof ways for anyone to lose excess belly fat or even get a flat stomach. It is worth remembering that it is not only a fight for an attractive figure but above all for your health. What are the most effective methods to reduce belly size?
1. Do not exceed the recommended caloric value
The caloric content of the diet plays a major role in any problem with losing weight. The rule is simple – if you consume more calories than you burn during the day, the excess energy generated in this way will be stored in the body in the form of adipose tissue. For most people, it will be visible first of all on the belly, which is quickly covered with an additional layer of fat.
People who want to avoid a protruding stomach should be careful that their diet does not exceed their recommended caloric value. For each person, the daily caloric requirement may be slightly different, because it depends on factors such as weight, gender, age, and the level of physical activity during the day.
The caloric demand can be easily calculated using ready-made calculators available on the Internet or by going to a consultation with a dietitian who will best advise you on this matter.
People who are already struggling with overweight and obesity should consume fewer calories than their daily requirement. In this way, they will create a negative energy balance, which forces the body to draw energy from the reserves in the form of adipose tissue. As a result, you start to lose weight, also from the abdominal area.
A safe calorific value on a reduction diet is the total daily requirement reduced by 500 kcal – it is a caloric deficit that allows you to quickly notice the effects of the diet, and at the same time allows you to lose weight without the yo-yo effect.
2. Ensure proper distribution of macronutrients in the diet
Macronutrients, i.e. proteins, fats, and carbohydrates, are the most important ingredients that we provide to the body with the diet. They are necessary for the proper functioning of the body and participation in all its processes. The amount consumed also affects our weight.
Belly fat is usually caused by a diet with too many carbohydrates and fats. This is mainly due to the consumption of a large amount of highly processed dishes, fast food, sweets, and sweet drinks. If the goal is a slim belly, all of these products should be avoided.
What macronutrient ratios are correct? It is assumed that on a reduction diet you should eat 40% of carbohydrates, 30% of proteins, and 30% of fats. These values will be slightly different in people who train intensively – they may need more carbohydrates at the expense of fats. As for protein, its proper consumption on a reduction diet should be 1.1 – 1.2 g per kg of body weight. This is important for maintaining proper muscle tissue in people who are slimming.
It must be remembered that in the case of carbohydrates and fats, their source in the diet is of great importance. Carbohydrates are divided into simple and complex sugars – simple sugars are less healthy and break down quickly, so you only draw energy from them for a short time. Complex carbohydrates, on the other hand, are valuable fuel for the body, so they should form the basis of carbohydrates supplied to the body.
When it comes to fats, it’s best to get them from sea fish, vegetable oils, seeds, and nuts – because they contain large amounts of omega-3 and 6 fatty acids, which are valuable for the body. Fatty foods, such as fast food, mainly contain unhealthy trans fats, which are of little value and significantly increase the caloric value of the diet.
3. Eat healthy, wholesome foods
Unhealthy, fatty, or sweet dishes are usually empty calories – they quickly generate an energy surplus without providing the body with any valuable ingredients in the form of vitamins and minerals. As a result, people who consume a lot of them quickly gain weight, and additionally risk deficiencies of the necessary substances.
A complete, balanced diet is essential for a flat stomach. By providing all the necessary vitamins and minerals with food, the body will function properly. It helps not only take care of your health but also regulate your metabolism, which will accelerate your weight loss.
What should a healthy diet for a flat stomach look like? First of all, it must be based on a large number of vegetables and fruit, valuable sources of protein in the form of lean meat, fish and dairy products, products rich in complex carbohydrates, such as groats and brown rice, and good fats, which can be found, among others. in olive oil, nuts, and seeds.
4. Train aerobically regularly
Training plays a very important role in the fight for a slim figure. This regular exercise increases your caloric requirements and generates an energy deficit that leads to weight loss. The fastest way to get rid of belly fat is through aerobic exercise, which is an exercise that increases your heart rate and causes the muscles to produce energy.
Aerobic exercise includes running, walking, cycling, jumping rope, aerobics, and swimming, among others. They burn the most calories, which is why they are most effective in the process of losing weight. People looking to lose belly fat should exercise regularly aerobically. It is best if you do aerobic exercise 3-4 times a week for 30-60 minutes. This will allow you to quickly notice the effects of a slimmer belly.
People who are overweight should start with lighter exercises of this type, such as gentle swimming or walking. Thanks to this, they will not overload their joints and will be able to gradually build their condition. With the help of aerobic exercise, you can lose a few kilos, so they are a great basis for further weight loss.
5. Strengthen your abdominal muscles
Exercises in the gym, involving the abdominal muscles, are also very useful in losing belly fat. They help to sculpt the body in the most sensitive place and improve its appearance. The abdominal muscles play a significant role in aerobic exercise – if they are strong, they provide good support for the spine, thus protecting it against pain and overload.
What should abdominal exercises look like? The simplest is done using your body weight – a good example is crunches or the “dead bug” exercise, where you lie on the ground and alternately raise your right leg and left arm, and your left leg and right arm. Exercises with dumbbells will also work, such as lunges with a load, sideways entrances, or push-ups with dumbbell pull. They provide rapid strengthening of the abdominal muscles.
6. Drink more water
Many people forget that drinking the right amount of water is key to staying slim. Water allows the body to function properly, thereby also improving its metabolism. What’s more, drinking water before meals reduce your appetite and make you feel full, making it easier to keep him on a reduction diet that will result in a flat stomach.
7. Use fat burners
A frequent obstacle in losing weight is the lack of visible effects, which reduces motivation. Temptations such as skipping training or reaching for unhealthy food appear more easily. This is especially true for people who want to lose their bellies. This is because abdominal fat changes are the slowest. The solution to this problem can be fat burners and/or conditioners for sculpting that accelerate slimming – also in the most demanding places.
It is worth reaching especially for natural fat burners, which are completely safe for the body. They are based on ingredients of plant origin that do not cause any side effects. They are valuable for the body and help it lose unnecessary kilograms by accelerating metabolism, increasing thermogenesis, and affecting the rate of fat tissue breakdown.
Some popular natural fat burners:
- Green tea extract
- Garcini cambogia
If you do not know which product to choose, check out this link.
8. Build your motivation!
The weight loss process can seem long and laborious, especially if you want to lose belly fat. However, it is not worth getting discouraged – at the end of the road, there is a beautiful, slim figure and a healthy, strong body. To keep yourself motivated to exercise, it’s a good idea to measure the size of areas such as the abdomen, waist, and thighs every two weeks. It is easier to spot drops in these areas than in the mirror, so regularly measuring yourself can be a great psychological support when losing weight.
A large belly in a man – what to eat to get rid of excessive belly fat?
To get rid of abdominal obesity in men, you need to establish a daily menu. The menu should include the following:
- lean meats,
- dairy and dairy products,
- cereal products (whole grains),
- vegetable fats,
- natural juices,
- slimming cocktails,
- products with fiber,
- herbal teas.
What products should be eliminated to get rid of abdominal obesity?
- What products should be eliminated to get rid of abdominal obesity?
- fatty meats,
- full-fat dairy products,
- light flour-based products (e.g. white bread),
- frozen and highly processed food,
- salty snacks (e.g. crisps).
Exercises for abdominal obesity in men
If you want to eliminate abdominal obesity, crunches are not the best idea. It is very difficult to shape the body without reducing body fat. First of all, you should take care of cardio training, which is mainly aimed at reducing the level of body fat. It is recommended, among others cycling or running on a treadmill. Outdoor jogging is also a good option.
Cardio exercises can be combined with strength training. However, this mainly applies to men with abdominal overweight, not obesity. It cannot be clearly stated how the training should go. Ideally, it should be planned by a qualified person who properly assesses the real capabilities of the body.
It should not be forgotten that obesity reduces the endurance of the body. Because of this, it is much easier to get injured. The training plan must be properly adjusted. Also, you should pay attention to the correctness of the exercises performed. The technique has a big influence on the results we get.