Men’s Health Tips for Losing the Belly Fat
This June, we at Physician’s Plan Weight Loss + Wellness have men on our minds. Keeping yourself, or the man in your life, healthy is now more critical than ever. Stubborn weight across the middle is challenging for many men. This Men’s Health Month, we are pleased to share some health and weight management tips specific to losing belly fat.
Eat Protein + Add Resistance Training.
A balanced diet full of plant-based foods is good but strive to incorporate plenty of protein. Men, even more than women, require a protein-centered diet. Belly fat is often a challenge for men. To lose belly fat, eat enough protein. Increasing your protein intake increases satiety, thus reducing over-eating. A generous portion of your food intake should include protein. Eat protein throughout the day to maintain your metabolically active mass. The combination of resistance training and protein consumption builds muscle while burning belly fat. Protein sources include legumes, dairy products, game meat, eggs, and lean seafood.
Eat Healthy Fats.
Similar to protein, eating healthy fats can increase satiety. Try adding healthy fats to your diet, including tuna, salmon, almonds, olive oil, and avocado.
Limit your intake of unhealthy fats such as processed foods. Foods that occur naturally are always a smart choice. For processed foods, eat only monounsaturated and polyunsaturated fat.
Drink water all day. Water is naturally calorie-free, boosts your metabolism, and reduces your hunger signals. Reduce juice intake. Stop soda altogether. Most of your liquid consumed should come from water or calorie-free beverages. Green tea and coffee are high in polyphenols, antioxidants, and other micronutrients that are good for your health. Green tea has performed well in studies as a weight management tool. Even so, water is your best weight loss friend. It will curb hunger and reduce your craving for high sodium foods.
Studies have repeatedly shown that fiber consumption aids in weight loss. A 10-gram increase in soluble fiber contributed to a 3.7% loss of belly fat for men and women. Why? Fiber helps you feel full for longer as it absorbs water and moves slowly through the digestive tract. Some healthy fiber options include nuts, seeds, whole grains, legumes, and high-fiber fruits and veggies. One cup of raspberries contains over 8 grams of fiber!
Skip Refined Carbohydrates.
Refined carbs cause your blood sugar levels to fluctuate. Blood sugar levels spike and crash, resulting in increased hunger and excess belly fat.
One or two tablespoons of vinegar daily reduce body weight, belly fat, and waist circumference over three months.
Intermittent fasting is an instrumental technique for weight loss for men. By cycling through periods of eating for 8 hours and limiting caloric intake for 16 hours, you level your blood glucose and reduce hunger. Extended fasting is fasting for at least 24 hours or more. It is also a proven, effective method of decreasing body weight.
Add Strength Training + Cardio.
If you’re seeking weight loss for men to lose belly fat, you need to start strength training. Research shows that strength training reduces visceral fat and increases calories burned at rest by 7%. Visceral fat is the type of fat that surrounds the organs in your belly and makes your stomach protrude.
Combine weight training with cardio exercise burns more belly fat and overall body fat than focusing on one type of training alone. High-intensity interval training, or quick bursts of high-impact exercise followed by short recovery periods, can further drop belly fat.
At Physician’s Plan Weight Loss + Wellness, we develop weight management plans for men with targeted goals customized to each individual. Once your custom plan is in place, we provide added tools and accountability to help you succeed. Call or book your appointment online for a center near you.