Belly fat is one of the most common body complaints by men. The fact is, most of your fat is going to end up in your belly region, whether it is an extended beer belly, or a belly that droops down. If you want to get rid of it, here are some important tips to follow.
The Dangers of Belly Fat
Not only are you likely wanting to lose your belly fat to feel more physically confident, but it is good for your health as well. There have been several medical studies that show a link to extra belly fat and medical conditions or risks. A bloated belly is often linked to problems with your organs, including your heart and liver. This includes having fatty acids from your extended belly reaching your liver and leading to diabetes, a higher concentration of cortisone, which can increase your risk for heart disease, and blood clotting issues that lead to stroke or heart attack.
Signs of Too Much Belly Fat
If you aren’t sure if your belly is too big for your body, it is as simple as measuring it. The best way to measure it is standing up if it extends out and is firm like a beer belly, or laying down if it droops. Wrap a measuring tape around your stomach when it is bare, leaving the measuring tape above your hip area. It should fit snugly, but not so tight it pushes into your skin. Once it is level and in the right place, write down the measurement. A man’s belly that is over 40 inches is likely too big and can be a sign of health problems.
Changing Your Diet
The balance of diet and exercise is important to reducing belly fat, but it starts with diet. Follow a healthy diet that helps you get all of the necessary nutrients. This includes lean protein and low-fat dairy products, fruits, vegetables, and whole grains. Skip the margarine and butter and go for good fats that are found in olive oil, nuts, and seeds. Keep an eye on your portion sizes as well, as this makes a big difference. Your main course should be about 1/3 of your plate, while the other 2/3 of the plate are fruits, vegetables, ad whole grains. Some good sources of fat include salmon, nuts, olive oil, and avocados.
Avoiding Extra Beer Calories
If your belly fat is indeed from drinking beer, you don’t have to quit drinking, but cut back. The most important thing to remember is not replacing your food calories throughout the day with beer calories. Skipping a meal doesn’t mean you can have 500 calories of beer and it will be the same. The difference in what you eat matters just as much as how much you eat when you’re trying to get rid of belly fat. With eating and drinking, moderation is key.
Training the Right Muscle Groups
When it comes to your workouts, you want to include strength training, particularly by training the bigger muscle groups. You can have abs, but they won’t show beneath your fat. To rid your body of belly fat, train the larger muscle groups, like your arms and legs. The more muscles you use and workout during training sessions, the more calories you are going to burn, which helps you reduce your belly fat.
Adding in Cardio Workouts
Cardio is also important for getting rid of your belly fat, as it burns more calories. Think about anaerobic cardio, as opposed to running 10 miles a day. Anaerobic cardio exercises burn more calories in a shorter period of time and give you an excellent burst of energy. This includes activities like running shorter sprints and doing high-intensity workouts in short bursts.