When it comes to weight loss, there are many factors to consider. But for the best results, it’s vital to start doing by deciding why you like to lose belly fat. Maybe you’re hoping to look better in a bikini this summer. Or maybe you’re concerned about your health and want to reduce your risk of diseases like heart disease and diabetes.
Whatever your reason, it’s important to set realistic goals and create a plan that works for you. Start by making small changes like adding more fruits and vegetables to your diet and getting regular exercise. And don’t be afraid to ask for help from a professional nutritionist or personal trainer. With the right tools, you can achieve your goal of losing belly fat and becoming healthier and happier!
A great place to start when you’re trying to lose weight is your waistline. Abdominal fat, or belly fat, as it’s called, is one of the hardest kinds of fat to shed—it’s visceral and often deposits in excess even with moderate calorie restriction. Check out these male weight loss tips for how to lose belly fat fast. Staying hydrated can help you burn more calories and avoid those dreaded sugar cravings that come from a lack of water. Before every meal, make sure you reach for a big glass of H2O; just two extra glasses per day can add up to hundreds of calories saved over time. Finally, remember to get enough sleep each night! When we aren’t getting our zzzs, levels of leptin (the hormone responsible for regulating energy balance) drop, which causes our appetites to spike and makes us store belly fat instead of burning it off. Sleep experts recommend 7-9 hours per night for optimal functioning—without sacrificing any quality snooze time.
Women who have excess fat around their abdomen will naturally have higher levels of estrogen circulating in their bodies, a known cause of visceral fat, says Women’s Health advisor David Zava, M.D., director of Male Reproductive Medicine and Surgery at Johns Hopkins University School of Medicine. So if you want to increase your belly-fat loss, aim to eat a diet that’s rich in plant-based foods, which have been shown to reduce estrogen levels and lower belly fat.
Before going on any type of weight loss program, it’s a good idea to get your testosterone levels checked. Low testosterone is associated with belly fat, so if you have a low amount of it and you’re having trouble losing weight, you might want to consider supplementing it with regular testosterone shots. (Always talk to your doctor before beginning any kind of supplement regimen.) The right diet and exercise routine are critical as well.
Cut out high calorie drinks
Do you really need to cut out all high calorie drinks? Not necessarily, but it depends on what your goals are. If you’re looking to lose weight fast or fit into a certain clothes size, then yes, cut out soda and other sugar filled drinks. These will add empty calories to your diet without much nutritional value. Switching over to water not only has numerous health benefits but can also help you lose weight if you drink enough of it throughout the day.
Eat whole foods
Studies have shown that eating whole foods, including lean meats, beans and legumes is effective for weight loss in males. This way of eating ensures that you are filling your body with natural nutrients, which will encourage your metabolism to speed up and help burn fat quicker. Additionally, by choosing to eat more natural foods instead of processed products you will reduce your risk of becoming ill from food-borne diseases. By using whole ingredients to make your own dishes at home you can significantly reduce calories without sacrificing taste.
Eat more protein rich foods
The key to losing belly fat and staying healthy is eating more protein-rich foods. Protein helps build muscle, which in turn burns calories even when you’re not lifting weights or hitting up spin class. If you’re looking to beef up your physique, try some of these tips from certified personal trainer Steve Avella, who works with celebs like Mark Wahlberg and Sylvester Stallone.
Don’t starve yourself!
Most people who go on a diet eat drastically less than they should. When you don’t eat enough calories, your body thinks it is starving, and actually slows down your metabolism to preserve energy. To lose weight safely, be sure you are eating at least 1,500 calories per day if you are a man and 1,200 calories per day if you are a woman.
Reduce carbohydrates and eat healthy fats instead
Many people think of carbs as bad in regard to weight loss, but carbs are essential to your metabolism. However, that doesn’t mean they can’t be harmful if you consume too many. So, it is important to reduce your carb intake and replace it with healthy fats like olive oil and omega-3s. And remember—most foods that contain fat are fine, especially when they don’t come packaged with carbs or sugar!
Cut out empty calories from alcohol and processed foods
Men have a higher caloric intake than women, and it’s not just because they drink more alcohol. If you want to lose weight, don’t deny yourself, but cut out empty calories from processed foods and sugary drinks. Have a glass of wine or beer with dinner—just make sure it isn’t made with dessert-level amounts of sugar. And remember, when eating out, most restaurants provide portions that are much larger than what they should be; ask your server to pack up half your meal before it gets to your table and take home leftovers if you can!