For men to lose abdominal fat, it is important to avoid the consumption of alcoholic beverages, sugar and foods rich in fat, in addition to being essential to practice physical activity regularly.
In addition to practicing cardiovascular exercises, such as running, it is important to practice weight training, as these exercises promote muscle mass gain and fat loss.
It is also important to drink around 1.5 to 2 liters of water per day, eat every 3 hours, following a diet plan guided by a nutritionist, and sleep around 7 to 8 hours per night.
Tips to lose belly fat
Some tips that men can follow to lose belly fat more easily are:
1. Reduce alcohol consumption
The main cause of abdominal fat in men is excessive consumption of alcoholic beverages, so the first step to losing belly fat is not drinking them, choosing to replace alcohol with water or green tea which helps you lose weight.
2. Avoid sugar and fat
Reduce and avoid the amount of sugar and fat in the diet, avoiding sugary or fatty foods or drinks such as cakes, cookies, candies, ice cream, jelly, ready-made gelatin, guava paste or soft drinks, for example, as excess sugar and fat are also one of the main causes of the accumulation of belly fat.
3. Increase your consumption of protein-rich foods
Eat foods rich in protein such as meat, fish, eggs, milk, cheese and yogurt, beans, peas, brown rice and soy, for example, because protein is an essential nutrient in losing belly fat. See a list of foods rich in protein.
4. Reduce the amount of carbohydrates in the diet
It is important to reduce the daily portion of carbohydrates, such as bread, cereals, rice or pasta, as the amount of fiber is very low. It is recommended to give preference to foods with low amounts of carbohydrates, such as vegetables, milk, cheese, yogurt, fish and eggs, as well as whole-grain carbohydrates, such as pasta, bread and brown rice, for example.
5. Consume more fiber-rich foods
Increasing fiber consumption in your daily diet promotes a greater feeling of satiety, reducing the desire to eat and providing greater control at the metabolic level, as blood sugar will be more controlled, favoring weight loss and of abdominal fat.
Therefore, it is recommended to consume whole grains, fruits, vegetables, legumes and nuts, giving preference to the consumption of soluble fibers that can be found in foods such as peaches, bananas, pears, strawberries, tangerines and broccoli, for example.
Soluble fibers bind to water and form a thick gel that remains in the intestine, providing a prolonged feeling of satiety and reduced appetite.
6. Exercise regularly
Combining aerobic exercise such as walking, running or swimming, for example, with weight training exercises such as abdominal planks, squats, sit-ups or push-ups is important for losing belly fat because the exercise will burn the fat that accumulates, defining the body’s muscles.
Running on the street, on the beach or at the gym is an excellent way to increase your metabolism and spend the energy stored in the form of fat, but to avoid knee injuries you should wear running shoes, in addition to following a workout that can be daily or not. See an excellent running workout to burn fat.
Why is it important to reduce abdominal fat?
The accumulation of abdominal fat is related to an increased risk of developing cardiovascular diseases in the long term, such as hypertension, stroke, heart attack and increased cholesterol and triglycerides. It can also promote the onset of other diseases, such as fatty liver, diabetes and pancreatitis.
These situations occur due to the fact that accumulated fat releases toxins into the body, creating a constant inflammatory process in the body and favoring the development of diseases.
Why do men lose weight faster than women?
Men lose weight more and faster than women because they have around 20% more muscle volume than women, which results in a faster metabolism, which means that they spend more calories to perform the same activities as women.
Those with less accumulated fat burn more calories even at rest because the muscles concentrate a greater amount of mitochondria, which are responsible for energy expenditure.
The secret for women to lose weight faster is to do physical exercises such as weight training, for example, which increases the amount of mitochondria and muscle mass, so they will lose weight more easily and will have a greater energy expenditure even when at rest.
See also how to do a complete program to lose belly fat in a week.
