The real pain of belly fat is known by ones who own it (unwillingly so!). They know how difficult it is to shed it off once it nicely settles on your belly. It requires the maximum amount of exercise and a healthy diet to go away. It is a fact that no matter how many exercises and diet regimes you follow, reducing belly fat is a real struggle!
Table of Contents
Men are often sighted with round big bellies, in fact, belly fat is more common in men than in women. Earlier men in middle ages were more susceptible to accumulation of fat on the stomach. However, these days even young men in their twenties are seen flaunting a paunch.
While women tend to store fat on their thighs and buttocks, men are more prone to carry it around their midsection. Apart from genetic predisposition, there are several other belly fat causes. Belly fat in men is particularly dangerous as it paves way for many cardiovascular diseases.
What Causes Belly Fat in Men?
When waist size for a man exceeds 40 inches, it can be an indication of severe accumulation of stomach fat. This is when the man cannot see his feet due to the large size of his tummy. There are various reasons why more and more men are falling prey to pot bellies. Here are a few of them:
1. Genetic Predisposition
Although men are more likely to carry fat around midsection than women, some men show an even greater tendency to gather fat. Often, pot bellies seem to run in the families. Hence, if you have male relatives with large bellies, then you have very high chances of inheriting one.
Genetic predisposition also makes you vulnerable to many cardiovascular diseases that originate from a large belly. These include high blood pressure, stroke etc.
As you age, your body goes on losing muscle mass. This adversely affects the rate of calorie combustion in the body. Your body burns fewer calories than it did when you were young. If at this stage, you do not restrict your calorie intake and go on having the same diet which you did in your twenties, then your body will most likely convert the excess calories in fat and store it on your stomach for future use.
There is a reason why your body chooses your tummy to store the excess fat rather than any other part. This is because the stomach is located in the middle of the body, hence whenever a need to redistribute fat arises, your body does not waste calories in transporting them to distant organs.
Thus, you need to make sure that you either cut down your intake of calories or look for a way to burn calories on your own. Any form of physical exercise can prevent your body from storing excess fat.
Lack of exercises, sedentary lifestyle, unhealthy eating and drinking habits are the prime causes of belly fat in young men. Although beer belly is often associated with drinking beer, any type of alcoholic beverage (sparing wine) has pretty much the same effect on your belly. Hence, it is a must that you limit your intake of alcoholic beverages.
Similarly, eating spicy, oily, processed food has an adverse effect on the fat burning mechanism in your body. Lack of physical activity is yet another unhealthy aspect of modern lifestyle which contributes to bigger bellies in men.
It is a must that you indulge in some kind of physical activity to kickstart the fat burning mechanism in your body.
Simple exercises such as climbing stairs can also show positive effects on belly fat.
Remember, belly fat in men can pose a serious threat to the health of a concerned individual. Hence, it is a must that you take certain measures to keep it under control.
7 Best Foods That Help to Keep Belly Fat at Bay
Snacking on almonds may possibly be one of the best choices you can make. This superfood is not only rich in skin-boosting vitamin E and protein, but their richness in fibre content helps you to stay full for a longer duration.
Even though they are slightly high in calories but that will not contribute to belly fat, so keep swapping a handful of almonds as snacks to curb your hunger.
Selecting almonds is an easy way to reduce risk for developing metabolic syndrome, a prime risk factor for developing early coronary artery disease. Nuts such as almonds also are helpful for those with diabetes, helping to stabilize blood sugar levels.
One of the most important tools of weight loss is feeling full. That is why one of the great things about apples is that a large one contains five grams of fiber, which helps to keep you to feel satisfied.
That’s not the only way apples are good for our health. Apples have been shown to significantly reduce visceral belly fat in overweight individuals with zero side effects. The polyphenols in apples also play an important role in the metabolism of all types of body fat.
This is a truly magic fruit, due to their richness in various vital nutrients. Avocado is rich in fibre, which helps to keep hunger at bay and the presence of monounsaturated fatty acids helps to burn belly fat easily.
Cucumber is an extremely refreshing and low-calorie food. They contain approximately 96 percent water content, which makes it a cooling food. One full cucumber contains just 45 calories, making it sexy stomach food.
5. Green Tea
Besides reducing your risk of cancer and heart disease, green tea benefits the whole body and contains catechins, antioxidants that studies show can help reduce belly fat. If you sip green tea before a workout, these compounds can also increase your fat burn during aerobic exercise.
Consuming beans on a regular basis helps to get rid of the body fat, develop body muscles and improves digestion. Beans also help to feel full for a longer duration, thus avoiding overindulgence. Add beans to your diet, if you want your middle to be toned and firm.
All berries are good for your body, but blueberries are the best of the lot. Blueberries contain high amounts of antioxidants, which bless them with fat-fighting properties. The nutrients in them help to boost your metabolism and make your body more efficient in burning calories.
They have a low glycaemic index; which means that they will satisfy your sweet tooth without adding extra sugar in your body. Even studies have shown that people who consumed blueberries daily had better shot at belly fat loss than those who did not.
Frequently Asked Questions
What exercise burns the most belly fat?
Ans. The exercises that can help you burn the most belly fat include crunches, twist crunches, side crunches, reverse crunches, vertical leg crunches, bicycle exercise, lunge twist, rolling plank exercise, the stomach vacuum, captain’s chair, bending side to side, walking, running, jogging, cycling and swimming.
What foods help burn belly fat?
Ans. The foods that can help you burn belly fat include avocado, cucumber, green tea, beans, blueberries, almonds, apples, etc amongst others.
How do you lose stomach fat fast?
Ans. The key to losing stomach fat fast is to follow a lifestyle that contains a judicious mix of a healthy diet and lifestyle. Avoid sugar and carbonated drinks, have more protein and less of carbs, eat foods rich in fiber and exercise regularly.
Hope you found this article useful and informative. For any more queries and guidance, talk to our Truweight Nutritionist today. The first consultation is on us. Click here to avail.