Excess fat in the abdominal cavity is a common issue many men have trouble with. Also referred to as visceral fat, this type of fat doesn’t only represent a nuisance that makes many of us feel insecure about the way our clothes fit.
Visceral fat can actually be very harmful to our health, increasing the risk of medical issues such as stroke, heart disease, and type 2 diabetes. Fortunately, there are ways for men to deal with this problem and get rid of belly fat permanently, giving a boost not just to their confidence but their overall health as well.
Eliminate trans fats and cut back on carbs, sugary foods, and alcohol
Burning belly fat begins with adjusting your dietary habits and eliminating certain food items from your diet, starting with trans fats. A number of observational studies have linked trans fats to insulin resistance and heart disease, in addition to abdominal fat gain. Therefore, it’s best to cut them out completely by avoiding margarines and certain spreads and vegetable oils (especially hydrogenated ones).
Refined carbs, along with alcohol and sugary foods, should be reduced and replaced with healthier alternatives such as unprocessed starchy carbs, fresh juices, and real honey (use sparingly).
Incorporate more protein, fiber, and fatty fish into your diet
Aside from eliminating certain food items from your diet, you will also need to increase intake of some other foods in order to lose visceral fat. Studies have shown that incorporating more soluble fiber into a diet gradually decreases belly fat gain. Soluble fiber is very beneficial for your digestive health, and can be found in avocados, flax seeds, and blueberries.
Omega 3-fats are another essential component for combating visceral fat, and can be found in fish oil supplements as well as fatty fish such as herring, salmon, mackerel, and anchovies. Fatty fish is also a great source of protein, which is another macronutrient essential for weight management and building muscle mass (also found in eggs, dairy, beans, and whey protein).
Rely on natural supplements to boost digestive health
Your gut bacteria plays an important role in keeping your digestive tract healthy, and good gut health is essential for proper functioning of the organism. Your dietary choices affect your digestive system, and the bacteria living there determine your body’s ability to absorb energy.
Relying on all-natural products such as aloe vera supplements can help boost digestive health and promote healthy gut flora growth in the digestive tract. Natural supplementation can also help reduce inflammation and aid in proper distribution of nutrients throughout the body, strengthening the immune and digestive health while also supporting overall health and vitality.
Vary your exercises
Proper diet is essential for effective belly fat loss, but it also requires regular physical activity (in order for an individual to gain muscle mass). When exercising, aim to engage both your lower and upper body, alternating between the exercises so that one part of your body is always resting. This will make your workouts far more effective, especially if you incorporate strength training exercises the next time you hit the gym.
According to a study, aerobic exercises and strength training can be a particularly great combination for individuals looking to get rid of belly fat.
Reduce stress and get enough sleep
Getting plenty of sleep and reducing stress is just as important as sticking to a nutritious diet and exercising on a regular basis. Studies have shown that individuals who fail to get enough restful, quality sleep are at a higher risk of developing fat, particularly fat in the abdominal area.
Similarly, higher levels of cortisol, which are the result of increased stress levels, lead to an increase in appetite while also influencing fat storage in the abdominal cavity. Avoiding caffeine and other stimulants before bedtime can help you get more restful sleep while engaging in relaxing activities such as meditation or yoga could help reduce stress levels and, in turn, help you lose weight more easily.
Having a bit of fat in your midsection is not only a cosmetic issue but also a major risk factor for a variety of health conditions, which is why it’s essential to tackle any excess fat in the abdominal area early on. While your genetics and metabolism will play an important role in battling belly fat, with the right approach to nutrition and workouts, you can give your metabolism (and confidence) a major boost and finally lose that extra fat that has been bothering you. It may be challenging, but if you stick with these five tips and stay consistent, you will be able to achieve your fitness goals and look and feel great in your skin while also adding years to your life.