Gentlemen, rest assured! Gaining belly is not inevitable due to age. How to lose waist circumference without tightening your belt too much?
What do you do to lose belly fat successfully when you are a man? Diet and bodybuilding are your allies, we explain how to combine them.
It’s never too late to act! This belly fat is not only unsightly, but also harmful to your health.
Other factors come into play: sedentary lifestyle, excess food, excess sugar and alcohol.
Why do men acquire their belly fat after 45 years and even earlier?
Diet is the main reason that men do not necessarily have a good nutritional education. Often the way they eat leaves more than their need: fast food, ready meals, pizza, hamburgers, alcohol.
One of the only ways to lose a belly when you are a man is to diet and exercise, if you haven’t already. Exercise stimulates the secretion of these hormones.
Some guys bet everything on exercise in order to allow themselves a little bit of overeating, but it’s definitely not a good idea. In fact, it is not enough to spend a slight calories to get rid of belly fat.
What causes belly fat in men?
Belly fat that increases with increasing age in men
Until the age of 25, losing belly fat is not considered a priority for men. Their hormones protect them from early storage when they are young, unlike women whose body fat content is naturally higher.
Then it thickens, from the age of 35, fat is stored in priority in men around the belly and abdomen. This is mainly due to decreased production of testosterone and GH, the decrease of which is directly related to fat storage.
The condition does not improve over time and after 55, 60, or even 65 years, stomach loss can become very complicated for some.
The risk is proportional to the belly fat in men
The greater the waist circumference, the greater the risk of developing cardiovascular disease. This is linked to cholesterol, high blood pressure and diabetes.
When you are over 55 or even 65 years of age, to lose belly fat, you really need to be extra vigilant. The more time passes, the higher the risk of belly fat accumulation. It is dangerous and the mortality rate is affected.
Even if a man are not obese, he is at a higher risk if belly fat accumulates. It stores a lot of fat outside, around the waist as well as inside, around the organs.
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The rules to know for losing belly fat in men:
1/ You should not miss any meals
First of all, you need to know your BMR, and there are some very simple calculators for that. Once you finish this calculation, you will know how many calories you need to consume each day.
Then you reduce these calories a little, because to lose weight and therefore fat, you must be in a state of deficiency in calories. Obviously even if we think limiting it, the calories you are eliminating will take precedence over the sugars. Please ban alcohol, too.
You won’t have to skip any meals, especially breakfast, which many do.
On the contrary, you should try to distribute your calories throughout the day by emphasizing the first part of the day that you are most likely to burn.
Likewise, splitting your intake into several small meals (3 meals and 2 snacks) prevents you from starving. And cracking at the wrong time by making the wrong food decision.
Your meals are planned and prepared according to a menu that you must respect. If you add protein to every one of your meals, you’ll find it easy not to break it.
The first meal of the day is breakfast, and eating it the French way (bread, butter, jam or croissant) is not the best idea. Conversely, eat protein in the morning: eggs, pork, unsweetened grains, and nuts. Your metabolism will be further stimulated and not only will you have energy, but you will burn calories through simple digestion.
2 / Extra pounds to watch out for!
It is important to be careful of extra pounds because, for men, if the waist circumference ratio to hip circumference is greater than 1 (0.80 for women), and if the waist circumference is greater than 94 cm ( 80cm for women), the health risks increase.
Indeed, these dimpling are the sign of the presence of deep fat around the viscera. A configuration associated with an increased risk of type 2 diabetes and cardiovascular diseases (hypercholesterolemia, hypertension, heart attack).
3 / Eat less and less quickly
The problem with men is that they tend to eat more and faster than women. This has a double effect on the belly:
1) By eating more than what we spend, we store ! Depending on what we swallow, the reserves will be more on the stomach.
2) On the other hand, digestion begins in the mouth: if you do not take the time to chew (put your fork between two bites for example), the secretions necessary for reducing food will not have time. to take place.
Result: not only will digestion be more laborious with bloating and swelling (need to loosen your belt a notch),feeling full will take longer to come. Indeed, the digestive system needs a lapse of time to communicate the information of fullness to the brain.
4 / Prefer less sweet alcohols
Consumed in too large quantities, alcohol promotes the production of triglycerides by the liver. These lipids, intended to serve as energy during exercise, accumulate if they are not used. They are then found in the blood and in adipocytes (fatty cells) located in the belly.
However, if your liver is functioning well, you don’t need to stop drinking! However, always drink in moderation! A glass of wine per meal does not make you fat and even provides healthy antioxidants. Why not have an aperitif from time to time, but beware of sweet alcohols (beer, cocktails, kir, cooked wines) which combine the disadvantages of alcohol and rapid sugar.
5 / choose lean foods
An excess of sugar in the blood causes a storage of glucose in the muscles, the liver and the fatty tissues, located in particular on the belly in men. The sugar level is regulated by insulin, a hormone produced by the pancreas which has the function of storing glucose.
To reduce belly fat in men, it is therefore necessary to lower the production of insulin. Choose foods with a low glycemic index: lean proteins (fish, white meats, eggs, etc.), whole grains (rice, pasta, wheat), pulses (chickpeas, beans, lentils), vegetables greens and fruits, but also dark chocolate with more than 70% cocoa.
Avoid foods with a high glycemic index: lump sugar, sweets, pastries, pastries, sodas, fruit juices, industrial prepared meals, cold meats.
In short, forget the rillettes as a starter and the sugar in the coffee, but fall for the fruit, whole-meal bread and pasta! To please yourself, treat yourself to a treat after a meal: the secretion of insulin will be less important than if you nibbled on a sweet snack on an empty stomach.
6 / Opt for omega 3
Hunt the bad fats that feed your cellulite: cold cuts, red meats, pastries, crisps, aperitif cakes. Prefer all fatty fish which contain omega 3 which are excellent for health (salmon, tuna, sardines, trout) and white meats. Garnish your dishes with a drizzle of olive or rapeseed oil.
In need of ideas for the aperitif? Replace the sausage-chips duo with strips of marinated salmon, shrimps, sardine toast, olives with spices, cherry tomatoes with herbs, almonds and nuts, carrot matches with cumin… In short, leave run your greedy imagination!
7 / Practice endurance sports
Losing your belly is also knowing how to destock. There is only one way to do this: physical exercise. At a minimum, 30 minutes each day. But be careful, not just any exercise!
You have to practice an endurance sport (cycling, brisk walking, jogging, swimming, etc.) which produces a moderate but constant acceleration of the heart rate. Indeed, the body begins to draw on its reserves after 20 minutes of constant effort. It is therefore ineffective to force yourself to a series of abs every morning: it will only transform a big soft belly into a big toned belly.
If you are not athletic, consult your doctor before going for a run or seek advice from a sports teacher or physiotherapist.
8 / Fight against intestinal disorders
If abdominal fat increases the waistline sustainably, other factors can cause a feeling of discomfort with visible bloating. The accumulation of intestinal gas can be linked to poor digestion or to the consumption of certain foods that are nevertheless excellent for health, such as cabbage, broccoli, and dried beans.
The constipation is another. To fight against this intestinal laziness, drink enough water outside of meals (at least 1.5 liters), opt for foods rich in fiber: whole-meal or bran breads, prunes, figs, leeks, etc.
Again, it has been scientifically demonstrated: belly overweight is a cardiovascular risk factor. Men with a large waist circumference have more high blood pressure and bad cholesterol , which consequently increases the risk of heart attacks and strokes. It should be noted that men with a normal BMI and a high abdominal circumference have a higher risk of death than obese individuals.
The waist circumference beyond which the risk of cardiovascular disease is to be seriously taken into account in humans varies among different populations around the world. It is over 94 cm in Europe and over 102 cm in North America.
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What exercises to lose belly in men?
Gentlemen, to lose belly, avoid the commonly accepted mistake of performing hundreds of abs.
Doing sit-ups is not the way to get a flat stomach!
To eliminate your abdominal fat, it is better to orient yourself towards exercises involving many muscle groups. For example, a series of burpees will burn more calories than crunches. However, to lose weight in the belly, it is precisely this high energy expenditure that will be sought.
By doing classic abdominal exercises , you strengthen the rectus abdominis and the obliques, but this is not your primary objective. Before you want to get protruding chocolate bars, it is best to remove the layer of fat that covers them. To get there and lose belly fat, opt for cardio exercises, essential to have a flat stomach. Once this goal is reached, you can work your abdominals specifically to gain muscle volume.
Examples of training to lose belly fat in men
exercises lose belly man To achieve a session that is both fast and efficient, you can do these exercises as part of a circuit training. During your 1 st week of training, start with a moderate and sufficient rest periods. Then, the goal will be to increase the intensity to progress quickly and have a real impact on the elimination of your abdominal fat.
What about the abs in all of this?
To lose belly fat, we are immediately tempted to perform a series of abdominals to burn fat in this specific area. However, there is no such thing as localized fat loss. By doing abdominals, you strengthen your abdominal strap, but the calorie expenditure is too low to lower your body fat percentage. This is why we advise you to perform exercises with high energy expenditure in order to achieve your goal. So remember this gentlemen:
To lose belly, move more! To strengthen it, do sit-ups.
So gradually incorporate abdominal exercises into your lose fat program, and it will be pointless to spend an hour at a time. 2 to 3 exercises per session will be more than enough. To get a flat stomach, focus on exercises that solicit the transverse muscle. This deep muscle of the abdomen provides support for the viscera. If it is distended, your belly appears more swollen. The oblique sheathing, the plank or the exercise of the vacuum makes it possible to work effectively the transverse and thus to obtain a flat stomach.
Exercises to lose belly fat in men
Gentlemen, eat better to eliminate abdominal fat! As you may have noticed, with age, men tend to store belly fat more.
The reasons are many, both hormonal, as we saw at the beginning of the article, and related to a sedentary lifestyle. However, the most effective lever to prevent this fat storage remains a healthy and balanced diet.
Whatever your age and your athletic level, if you eat healthily and according to your daily caloric needs , you greatly protect yourself from gaining belly.
HIIT exercises even at home
But you don’t have to go to the gym to lose belly fat. There are some very simple exercises you can do at home.
The most effective exercises for weight loss and therefore the stomach are high-intensity exercises that lead to a high energy expenditure (burpees, jack-ups, mountaineers, pushups, etc.).
The key is to stick to it regularly, and to do these daily exercises to lose men their belly fat.
Should we do cardio?
Cardio is also effective in losing weight and increasing calorie expenditure. While doing abs, you will muscle and strengthen your abs, but that’s not what will make your stomach dry and flat.
Can we expect quick results?
To lose belly fat quickly when you are a man, it is sometimes helpful to get help from supplements. Dietary supplements offer a variety of options.
Be it protein powders, protein muffins, snack bars or fat burners to speed up weight loss or reduce hunger or snack cravings.
Your diet is essential, you understand that. Each of your meals should contain protein, low-sugar carbohydrates and healthy fats, as well as fruits, vegetables and seeds.
Another factor you can play with is exercise to lose belly fat quickly. But without dieting and exercising, men will also find it difficult to lose their stomachs quickly, especially as they get older. It will take more sacrifices from them to get there.
The fastest way to get rid of belly fat in men is the Mesotherapy technique. It is very easy to get rid of belly fat in a faster and easier way than anything else.
See a video about how mesotherapay can burn belly fat?
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In summary, lose belly fat in men…
Losing belly fat in men is a question of aesthetics but also of health.
In men, a belly fat size greater than 94 cm increases the risk of cardiovascular disease. It is therefore crucial to monitor weight gain in the ventral level, especially since men tend to store fat primarily in the abdomen.
On the sport side, there is no need to string hundreds of abdominals if you want to lose belly fat for men. Rather, focus on exercises with high calorie expenditure associated with an adapted food rebalancing.
If you want to achieve a flat stomach, do cardio and work your transverse through exercises such as vacuum and ventral sheathing.
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