We all agree that belly fat is bad. Belly fat lowers your overall physique and makes your clothes feel tight. But the bad part about belly fat isn’t limited to that. Also referred to as visceral fat, belly fat increases the risk of several health complications such as heart disease and Type II diabetes.
If you have belly fat, you must get rid of it not just to improve your physique but also to improve your overall health. Belly fat is highly common in men. If you are one of them, there are plenty of ways how you can lose belly fat and get in better shape and health.
Here are some of the simple and effective ways lose belly fat for men:
Get Physically Active
One of the common causes of belly fat in many men is lack of physical activity. Men who have a sedentary lifestyle are at the greater risk of having belly fat. Therefore, it is highly important to follow an active lifestyle in order to burn belly fat and stay in good shape.
There are plenty of exercises that you can do every day and maintain a healthy body weight. Running is undoubtedly one of the best forms of exercises that you can include in your regular fitness routine. You can make it a routine to run a certain distance every morning or evening to burn excess calories in your body. Other types of exercises that help you lose belly fat include jogging, brisk walking, swimming, playing sports, cycling, and dancing.
Limit Your Consumption Of Junk Food Items
Junk food items are one of the biggest culprits of having belly fat. Junk food items such as ice creams, donuts, chocolate wraps, burgers, sandwiches, meat rolls, and other sweet treats contain high amounts of trans fat which leads to belly fat and weight gain.
As part of your efforts to lose belly fat, it is a must to avoid or lower your consumption of these types of junk foods. If you get cravings for the states of junk foods, go for healthier alternatives such as healthy juices, fresh fruits, and baked goods such as low-fat muffins and breads.
Plan The Right Diet
The type of diet plan you follow directly determines how quick will you be able to lose belly fat. When planning diet to lose belly fat, choose food items that are rich sources of soluble fibre. Soluble fibre makes you feel full and prevents you from overeating, thus helping you lower belly fat. Food items that are a rich source of soluble fibre include legumes, avocados, Brussels sprouts, flaxseeds, blackberries, and shirataki noodles.
It is also important to include protein in your weight loss diet. Like soluble fibre, protein helps you feel full and avoid overeating. Food items such as meat, eggs, fish, beans, and dairy products are excellent sources of protein. Make sure to include them in your weight loss diet in order to see significant results that you want.
Replace Regular Cooking Oils With Healthier Alternatives
The cooking oils that you use in your home every day can be a major contributor to belly fat and overall weight gain. Cooking oils, specially cheaper ones, have high fat content and can lead to significant weight gain.
As part of losing belly fat and maintaining a healthy body weight, make it a must to use healthy cooking oils such as extra virgin olive oil and unrefined coconut oil. It’s best to use cooking oil sparingly. Whenever you get the option, choose to microwave instead of frying when preparing different recipes.
Limit Your Consumption Of Beverages Sweetened With Sugar
Sugar-sweetened beverages such as sweet tea, soda, punch, and alcoholic mixtures containing sugar contain liquid fructose in high amounts which can lead to fast belly fat gain. Carbonated beverages that are available commercially are also a bad choice.
If you get cravings for the states of divergence, go far healthier alternatives such as freshly-prepared fruit juice, or simply water. Green tea is one of the best healthy beverages to go for. Several dieticians and health experts recommend green tea for weight loss regimes. Green tea, with its high EGCG and caffeine content, boosts metabolism which, in turn, can help you lose belly fat in a short period of time.
Get proper sleep every day
Getting proper sleep is important for you to maintain a healthy body weight. Several studies have found that people who do not get proper sleep or enough sleep tend to gain more weight which can include belly fat gain.
Make it a routine to get a proper 7 to 8 hours of sleep every day. Eating light dinner can help you get restful sleep. Also, avoid physical exertion prior to going to bed in order to get a good night’s sleep.