How Can Men Get Rid of Belly Fat : A complete Guide

How Can Men Get Rid of Belly Fat



Having a slim waistline makes you look fit and positively affects your health. Heart disease and diabetes are all associated with larger waistlines. In addition, losing weight, especially belly fat, enhances blood circulation and sleep.

However, anyone who has tried to eliminate belly fat knows it is no easy job. But don’t worry; losing belly fat is possible if you maintain certain practices and activities.   

There are 2 Different Types of Belly Fat

The two different types of fats are – Subcutaneous fat and Visceral fat. Your entire body has subcutaneous fat, and it rests just below your skin. Visceral fat, on the other hand, forms in the deeper areas of your body, which surrounds your inner organs. High levels of this fat have been associated with type 2 diabetes and heart disease.

Weight increase and weight loss can typically affect your entire body; however, certain body parts may accumulate fat first, depending on the individual. Following healthy weight loss methods is the best option to lose belly fat. 

How Can Men Get Rid of Belly Fat

Reasons Behind Belly Fat Growth 

Reasons Behind Belly Fat Growth 

  • Drinking Alcohol

In addition to raising your cortisol levels, alcohol depletes your testosterone, making it more challenging to develop lean muscle and burn fat for energy. Your body converts the alcohol into acetate, which your body can’t store. As it becomes your main source of energy, the proteins, carbohydrates, and lipids you consume are automatically turned into fat. 

  • Eating Trans Fats

Trans fats actively contribute to your expanding waistline by transferring fat from other parts of your body to your belly. 

  • Extreme Stress 

When your cortisol levels are high because of stress, your body releases insulin. If you have high insulin in your bloodstream, your body stops burning fat as energy, and the extra fat gets stored around your waistline. 

Belly Fat Can Negatively Impact Men’s Health 

Belly fat in men has been linked to serious illnesses like diabetes, hypertension, symptomatic osteoarthritis, non-alcoholic fatty liver disease, and depression. In addition, men with high abdominal fat are less likely to produce enough testosterone, which increases their risk of depression and decreases libido. To avoid these worrisome situations, men must reduce belly fat quickly. 

How Can Men Get Rid of Belly Fat

Lose Belly Fat by Following Certain Practices

Lose Belly Fat by Following Certain Practices

  • Consume More Protein

Including more protein in your diet is one of the best dietary modifications you can make if you want to lose belly fat. According to research, it can help you consume up to 450 fewer calories per day, lower cravings, and increase metabolism. In addition, some research evidence supports the idea that eating more protein may result in less belly fat. 

According to a study, eating more protein was associated with a slower waist circumference increase over five years. Therefore, increase your consumption of high-protein foods such as eggs, seafood, legumes, nuts, and meat. If you don’t receive enough protein from your diet, you could start taking a high-quality protein supplement to increase your protein intake. 

  • Control Sugar Intake

Abdominal fat may result from a diet heavy in sugar. According to studies, sugar has particularly detrimental impacts on metabolic health. When you consume a lot of sugar, the liver becomes overwhelmed with fructose and converts it to fat. It can result in insulin resistance and a number of other metabolic issues. 

According to research, the risk of becoming obese increases by 60% with regular consumption of sugary drinks. These include drinks with added sugar, sweetened sodas, fruit juices, and a variety of sports drinks.

In addition, drinking sugar-sweetened drinks causes you to consume more calories overall because the brain doesn’t appear to register liquid calories like calories from solid foods.  

  • Maintain a Low Carb Diet

Losing belly fat can be accomplished by consuming fewer carbohydrates. You can adopt a ketogenic diet to maintain a low-carb intake. Some people limit their daily carbohydrate consumption to 50 grams, which is significantly less than the amount found in a typical diet. This induces a condition of ketosis in which your body starts using fat as its primary fuel. 

People often observe a decline in appetite and start losing weight when they consume very little carbohydrates. Research has demonstrated that very low-carb diets may result in weight reduction that is two times greater than that of low-fat diets. This is true even when those following low-carb diets do not restrict calorie intake. 

In addition, studies contrasting low-carb and low-fat diets show that low-carb eating especially lowers belly fat. Thus, part of the fat lost on a low-carb diet is visceral fat, a form of abdominal fat that has been associated with health issues when present in excessive proportions. So, besides helping you lose weight, low-carb diets can also be very good for your health. 

For instance, they can greatly enhance the health of people with type 2 diabetes. It’s good to speak with a trained dietitian to ensure you’re receiving all the nutrients you require when following a restricted low-carb diet like this.

  • Get Enough Sleep

Research has revealed a link between insufficient sleep and belly fat growth. Your metabolism is also severely harmed by a lack of sleep. When the body doesn’t get enough sleep, it slows down essential bodily processes to preserve energy.  

  • Boost Your Metabolism

5To lose belly fat, your ultimate objective is to increase your metabolism. It’s crucial to understand that a variety of factors, like your food, how well you handle stress, and the quality of your sleep, all affect your metabolism.

Research shows that a high metabolism aids in belly fat burning. Increasing lean body mass, avoiding prolonged hunger, and intense physical exercise might assist in boosting metabolism. 

  • Stress Management

If regular meditation or a few minutes of calm, deep breathing doesn’t help you control stress, try a bodyweight exercise or a short stroll around the block. Movement and low-impact exercise help many people manage their stress levels.   

  • Eat More Fiber 

Consuming a lot of fiber might aid with belly fat loss. The fibers that impact your weight best are soluble and viscous. By binding water, these fibers create a thick gel that remains in your stomach for a long time. This process results in a sensation of fullness for a long period and decreases appetite. 

According to one research, an extra 14 grams of fiber consumed per day was associated with a 10% reduction in caloric intake and weight loss of about 4 pounds over the course of 4 months. Consuming 10 grams of soluble fiber daily was associated with a 4% decrease in visceral fat in the belly.

The result implies that soluble fiber is extremely useful in reducing the type of belly fat that envelops your inner organs. Eating a lot of fruit and vegetables is the best and easiest way to increase your fiber intake. Legumes and other cereals, such as whole oats, are also excellent sources of fiber.  

  • Track Your Food Intake

Many people don’t pay enough attention to their food choices. Although a person may believe they are following a low-carb or high-protein diet, it is simple to overestimate or underestimate one’s food consumption if you don’t keep track.

Tracking your food intake for a few days in a row will help you identify the most crucial areas for adjustment if you wish to lose belly fat through dietary modifications.  

  • Exercise 

Exercising has multiple health advantages, which also include the reduction of belly fat. Cardiovascular activity and weight training can help you lose belly fat quickly. Walking, swimming, and jogging are examples of aerobic activities that can significantly reduce visceral fat.

According to a study, exercise stopped the participants from accumulating visceral fat after they lost weight, suggesting that exercise is crucial for weight management.  

How Can Men Get Rid of Belly Fat

Frequently Asked Questions

What exercise burns the most belly fat?
Any exercise is helpful for weight loss, and when you lose weight, you will lose some belly fat. However, if you are particularly interested in losing belly fat, strength training is considered one of the best options.
How can men lose belly fat in two weeks?
Key lifestyle changes and exercise are the best options to lose belly fat. However, losing too much belly fat in just two weeks is impossible, and the changes you make must be followed for longer to see visible results. 
What foods help in burning belly fat?
Protein and fiber-rich foods are especially effective in losing belly fat. Consume meat and egg regularly to get enough protein. In addition, eat plenty of vegetables that are high in fiber, such as carrots. 
How much duration does it take to lose belly fat for a man?
If you follow all the necessary lifestyle changes and exercise regularly, you will start seeing results in a month or two, depending on your body’s metabolism. 
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How Can Men Get Rid of Belly Fat



Poor eating habits, a lack of exercise, and sleep deprivation are some of the causes behind high amounts of belly fat. If a person has excess belly fat, they are very likely to form serious health issues. People can reduce their extra belly fat by eating well and leading an active lifestyle. 

If you have any chronic health issues or a history of eating disorders, it is crucial to discuss it with your doctor before making any changes to your diet or exercise routine.

A trained dietician may also assist you in making sure you are fulfilling all of your nutritional requirements while you maintain a strict diet to lose belly fat.

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