So gentlemen, are you trying to lose that beer belly of yours? Well, I have both good news and bad news. The bad news is, there isn’t one specific thing you can do and see the results you want. However, the good news is that you are about to learn what it really takes to flatten that stomach, and maybe even develop a six pack! And it’s going to take a lot more than just doing sit-ups and dieting. It requires planning, commitment, and a lot of hard work if you aren’t accustomed to the lifestyle. If you are up to the task, then keep reading this article and you will soon learn how to lose belly fat for men.
Not Your Ordinary Fat
Belly fat is different than fat from other parts in your body. It’s metabolically active tissue that functions like a spate organ, which releases substances into your body. If there are too much of these substances released, then it can put you at risk of developing diseases.
Don’t Expect Results Right Away
Hopefully summer isn’t right around the corner, because you won’t be seeing your abs transform overnight. It will take at least a few weeks to notice any change, so be patient! And keep in mind that everyone’s body works differently, as a lot of depends on your body chemistry and metabolism. But anyone can achieve their goal of losing their gut as long as they are willing to make the sacrifices. Now let’s go over what you need to do to see results.
10 Tips On How To Lose Belly Fat
- Eliminate stress – Research has shown that chronically high levels of cortisol result in fat gain, especially around the middle region of the body. Having a lot of stress in your life causes your cortisol levels to rise. Even if you exercise often and eat a healthy diet, you will most likely struggle to lose weight as long as your cortisol levels are elevated. So if you are stressed, find out what is causing your stress and find a way to reduce it.
- Avoid sugar when possible – Replace any sugary snacks and drinks that you are used to consuming and replace them with vegetables, whole grains, and protein. Instead of drinking soda, energy drinks or those irresistible sugar-filled coffee drinks, substitute them for tea or black coffee. If you can’t resist eating chocolate candy, switch over to protein bars that have chocolate but a lot less sugar. Another great alternative for sugar is cinnamon. Cinnamon is known to help stabilize blood sugar, slow the rate at which food exits the stomach, and helps you feel fuller so you won’t have so many food cravings.
- Adequate sleep – If you are one of those people who don’t get enough sleep on a daily basis, you may want to re-think your sleeping pattern. When your body is tired from deprived sleep, you produce more ghrelin which triggers sugar cravings and other fat-building foods. Your hormone production is also altered, affecting your cortisol levels that cause insulin sensitivity, which is a cause for belly fat. Try to get at least 7 hours of sleep a night to avoid any of these things from happening.
- Exercise and train with weights – You can do all the crunches you want, but that’s not what helps lose stomach fat. Focus on exercises that engage multiple muscle groups and work your cardiovascular system. For instance, take a yoga class or a kickboxing course. Or simply go for a run or a brisk walk to burn off calories. It’s also important to incorporate weight training, as it burns calories while improving insulin sensitivity and glucose uptake.
- Vitamin C – Besides being a good cure for a cold, Vitamin C helps balance the cortisol spikes that your body endures. It is also essential for making producing a compound called carnitine, which is used by the body to turn fat into fuel. Eat fruits that are high in Vitamin C or purchase these in tablet form at your local drug store.
- Consume good fats – Your body needs a good amount of good fat because all the cells in your body are made up of two layers of fats, or lipids, which are composed of good fats or bad fats. If the cell lipid layers are made of good fats, it will make them more sensitive to insulin, allowing the receptors to bind more easily. With that said, you should definitely avoid trans fats from your diet because they will make your stomach fatter.
- Eat smaller portions – If you are like me, then you were raised by parents who told you to eat all the food on your plate. Well if that’s the case, don’t put so much on your plate! Studies have found that most people will eat more when they are offered a larger portion. Try eating slower so your body has more time to digest, which should also help you get full quicker. Another option is to eat two small dinners instead of one huge meal, which helps you digest food easier.
- Limit alcohol consumption – It’s called a “beer belly” for a reason. Drinking alcoholic beverages from time to time is okay, but having a few beers every day after work is not going to help slim your waistline. Start being smart about your drink choices. If you really love beer, switch to a lighter beer instead of the rich, hoppy ones. Instead of mixing vodka with sugary drinks, mix it with tonic water and a splash of lime.
- Cut the processed foods – It may be convenient to eat processed foods, but you are really doing your body harm by consuming them. Unless you grow your own food, you probably rely on the supermarket to make up your diet. So next time you are grocery shopping, try to avoid the aisles where the cookies, frozen TV dinners, potato chips, and other junk foods are to avoid temptation. Processed foods are high in sodium and bad for your metabolism.
- Avoid fast food meals – Speaking of processed foods, let’s talk about fast food restaurants for a bit. It may be a cheap and convenient alternative to cooking your own food, but most items on fast food menus are high in calories, sugar, trans fat and sodium. If you can’t resist the urge of eating something from one of these places, at the minimum cut the french fries and soda! The best alternative however would be to start cooking meals for yourself.
Remember that you don’t have to do everything on this list at once! Concentrate on doing one of these things and give yourself some time to adjust. Once you started getting into the habit of, for example, cutting out processed foods in your diet, then you can move on to another task like exercising.
Why Not Build Amazing Abs?
Rather than just lose belly fat, what about taking it to the next level by getting firm abs and a strong core? Join Jim Peinkofer in his 28 Day Amazing Abs online course where he breaks down what you need to do each day in order to the abs you’ve already dreamt of. He incorporates cardio, crunches, planks, and other engaging exercises while providing a diet regiment so you can expect maximum results.