Fastest Way To Lose Belly Fat – The Best Tips For Men
Men tend to store their fat in their belly and many find it difficult to lose it. The reason is, they aren’t taking all the right steps to do so. Getting rid of belly fat includes several methods combined together. Let's check what is the fastest way to lose belly fat.
One quick fad diet isn’t going to help you lose that gut or keep it off for the years to come. You’ll need to commit to a healthier diet, lifestyle, and exercise program to lose weight fast and keep it off.
Losing your belly fat will have plenty of benefits including better overall health and higher self-confidence. While it requires commitment, it can be easy when you know the right steps to take.
How To Lose Belly Fat Fast For Men
1. Reduce Calorie Intake
The first step and the fastest way to lose belly fat is to reduce your calorie intake. Very low-calorie diets have been scientifically shown to rapidly reduce weight, but you don’t need to restrict yourself down to nothing.
The majority of men who have belly fat are overeaters and take in more calories than they need, so reducing calories isn’t as difficult as it sounds. Reducing the number of calories you consume has shown to reduce overall weight fast and, unlike fad diets, continue to keep the weight off.
Start by figuring out how many calories per day you normally eat. Use a calorie counter—there are a few apps on your phone for that—to input the food you normally eat every day. As a general rule, if you cut about 500 calories per day, you should lose about a pound a week.
If you’re more overweight, consider cutting even more calories, but of course never starve yourself. Your body still needs food to function as well as lose that weight.
Counting calories force you to become more conscious of what you’re putting in your body. Look back at your daily food log.
Are you eating a lot of sugary treats and not consuming many fruits and vegetables? To cut the most calories, start cutting out the treats and eat more real food—the kind that grows in the ground and provides your body with nutrients. Follow a low calorie diet plan. Start reading food labels at the grocery store and be more aware of the number of calories you’re eating.
Of course, watching what you eat alone is not going to give you the body you’re working for. How to get rid of belly fat includes a committed exercise program. You need to whip that gut into shape by using the right kinds of exercise and staying motivated.
If you already exercise, chances are you stick to one type—either running or weights, right? For quicker and better results, you need to change up your game and work your body in different ways.
Never work up the same muscle group or perform the same type of exercise two days in a row. Switch it up throughout the week with the top three types of exercise: HIIT, resistance training, and aerobic training.
HIIT, or high-intensity intermittent/interval training, is a highly effective training method that alternates high-intensity intervals with low- or moderate-intensity intervals for an extended period of time.
HIIT workouts should last between 30 minutes to one hour to be effective. It’s physically demanding, but here’s the great news: It is effective and has been shown in studies to be more enjoyable than continuous-intensity exercises, meaning you’re more likely to stick to it.
Next, you need to add resistance, or weight, training. Combining HIIT and weight training has been shown to increase energy and curb appetite in men. Weight training is going to help your body burn the fat fast while building muscles.
The muscles work harder when you’re lifting weights, making your heart rate increase, burning fat away, and growing muscles. As an added benefit of having muscles, the leaner muscles you have, the more calories your body will burn on its own.
While HIIT and resistance training is important, you can’t forget to include good old-fashioned aerobic, or cardio training. Studies have shown those who want to lose weight must include cardio within their workout programs in order to see results.
Cardio days are a great way to keep your workout routine going all week without overworking your muscles. Especially after strength training, your muscles need a break to recoup, so take a brisk walk, light jog, or a bike ride to get your heart rate going while resting your sore muscles.
Finally, make sure you’re taking care of your body post-workout. Studies have shown that workouts are most effective when you consume protein immediately afterward. You’ve just burned a lot of calories and your body needs some of those to keep going.
Replenish with protein from beef, chicken, or whey protein so that your body can recover and have the energy for the rest of the day.
3. Drop The Sugars
Cutting sugar is part of a low-carb diet since just 1 Tbsp. of sugar contains 12 grams of carbohydrates. Your body isn’t made to consume as much sugar as many men eat and drink. Too much sugar overloads the liver and the excess gets turned into fat, which is likely to stay around the belly area.
Most often, excess sugar is consumed by drinking sugary beverages such as soda and juice. The sugar contained in these beverages results in weight gain and will prohibit you from losing that excess weight.
The best idea is to rid your life of soda altogether; they generally contain zero nutrients and are one of the unhealthiest beverages you can consume. Switch to naturally flavored juices or water with lemon.
Sugary treats should also be reduced. Go ahead and feed those cravings every once in a while, but practice portion control and make sure you’re not snacking on them every day. Instead, opt for some cucumber, celery, or nuts for a snack.
4. Low-carb - Is it the fastest way to lose belly fat?
Low-carb diets have been shown to effectively help lose weight fast for men and keep it off. As an added benefit, lowering carbohydrate consumption can also help control diabetes. Men tend to eat a lot of carbs, so there are likely plenty of times throughout the day when you can reduce them.
There are several low-carb diets plans out there, but cutting carbs can easily be done on your own. Start by ridding your life of soda and bread altogether. These have the highest amounts of carbs as well as other adverse health effects.
You should also avoid potatoes and pasta; opt for healthy snacks such as nuts and cheese, and substitute milk with almond or coconut milk. These options alone should help reduce your carbohydrate intake enough to have a significant effect on your belly fat.
5. Increase Protein
Protein has many benefits and should be a high-priority during every meal and snack. In order for your body to successfully lose weight, it needs enough protein to stay energized; it uses that energy to continue to burn fat on its own.
Increasing your protein consumption is going to increase your metabolism and decrease the amount of fat surrounding your gut. It’s also going to help you keep the weight off, so it’s not a fad diet—it’s a long-lasting, scientifically proven way to lose weight.
High-protein foods should be consumed during both mealtimes and snacks. Some great snacks are Greek yogurt, jerky, mixed nuts, and protein shakes with whey protein added to them. For mealtime, eat top or bottom round steak, lean ground beef, or chicken breast.
6. Eat the Good Fat
Eating fat sounds like the exact opposite of what you’d want to do to lose weight, but the fact is that there are different kinds of fats. You’re not doing yourself any favors by trying to cut out fat altogether from your diet.
In fact, opting for a low-fat diet can be harmful to your health and result in adverse health problems. Monounsaturated and polyunsaturated fats are actually healthy for you and will help you lose weight as well as lower risk of cardiovascular disease.
Salmon, sardines, olive oil, avocados, and nuts are some foods with the highest amounts of the “good fat” that your body needs. Try to incorporate good fats into your cooking methods, mealtime foods, and snack foods.
7. The Beer Belly
There’s a reason why your gut is called a beer belly. It’s known by just about everyone that those who drink a lot of heavy beer tend to have larger bellies. Beer itself contains many calories and carbs, but it also has been found to increase your appetite, making you consume even more calories and carbs.
Let’s face it, when you’re drinking you don’t crave veggies—you go for those deep-fried foods available at the bar or the late night Taco Bell run. You’ll also tend to overeat since foods seem to taste better when you’ve been drinking.
This doesn’t mean your social nights are over. Practice portion control when consuming beer—an option that has more benefits than simply losing weight. Also, opt for lower-calorie beers, often called “lite” options.
8. Reduce Bloating
Another way to lose belly fat overnight is to reduce bloating. While bloating is not technically fat, it adds swelling to your belly making it look larger than it is. It’s caused by excess gas in the area, which is uncomfortable and makes you look like you have a much larger gut. Bloating is quite common, especially among men, and may be caused by more than one factor.
Eat less and slower at your meals by practicing portion control and chewing slower. In addition, completely cut out drinks that cause you to swallow air such as soda or carbonated water. The fizz in those drinks end up stuck in your digestive system and cause some uncomfortable bloat.
If you continue to bloating, there may be a chance that you have a food allergy. Go to the doctor to find out if you have some of the common food allergies that result in bloating such as allergies to lactose, fructose, eggs, wheat, and gluten.
So these are basically the best tips on how to lose belly fat fast for men. You can use all of them or just choose some that are most suitable for you. Remember however that the fastest way to lose belly fat is to actually start doing something towards your goal. It could be difficult to start but after some initial struggle you will get momentum seeing your shrinking belly.