Reduce Belly Size in Men: Belly fat is a common concern for many people, as it can increase your risk of developing certain chronic health conditions, such as type 2 diabetes, heart disease, and rheumatoid arthritis.
Although a body mass index (BMI) is often used to measure body fat, this doesn’t consider the composition of your body or the amount of visceral fat you have.
This article looks at 15 proven strategies to reduce belly fat for men quickly.
1. Increase Your Intake of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps to slow down the movement of food through your digestive system. Eating more of this type of fiber can help you to feel fuller, which can lead to you naturally eating less and, in turn, losing weight. Studies have also shown that soluble fiber can help to reduce the amount of belly fat you have.
2. Minimize Your Intake of Trans Fats
Pumping hydrogen into unsaturated fats, such as soybean oil create trans-fats. Trans-fats were once found in margarines and spreads and have been linked to inflammation, heart disease, insulin resistance, and increased abdominal fat. It’s a good idea to read labels carefully and avoid any products that contain these fats.
3. Moderate Your Alcohol Intake
Drinking too much alcohol can lead to an increase in belly fat. Studies have shown that those who drink daily, but average less than one drink per day, have less abdominal fat than those who drink less usually but consume more alcohol when they do drink. The US Dietary Guidelines recommend limiting your alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women.
4. Eat a High-Protein Diet: Reduce Belly Fat for Men
Protein is an important nutrient for weight management and can help to reduce belly fat. Eating more protein can help to increase your release of the fullness hormone peptide YY, which can decrease appetite and increase fullness. Protein also increases your metabolic rate and helps you to maintain muscle mass during weight loss.
5. Manage Your Stress Levels
Stress can lead to an increase in belly fat by triggering the adrenal glands to produce the stress hormone cortisol. Studies have shown that women who already have a large waist tend to produce more cortisol in response to stress. It’s important to find ways to effectively manage your stress levels, such as through yoga and meditation.
6. Reduce Your Consumption of Sugary Foods
Reduce Belly Fat for Men: Sugar contains fructose, which is linked to a lot of chronic diseases when consumed in excess. Studies have linked high sugar intake to an increase in abdominal fat. It’s best to limit your consumption of candy and processed foods that are high in added sugar.
7. Do Aerobic Exercise: Reduce Belly Size in Men
Aerobic exercise, such as running, cycling, and swimming, can help to reduce belly fat. Studies have shown that moderate or high intensity exercise is most effective for reducing belly fat. However, frequency and duration are also important, as one study showed that postmenopausal women who exercised for 300 minutes per week had less belly fat than those who exercised for 150 minutes per week.
8. Cut Back on Carbs: Reduce Belly Fat for Men
Reducing your carb intake can be a beneficial way to reduce belly fat. Low-carb diets may be particularly helpful for those with overweight, type 2 diabetes, and polycystic ovary syndrome. It’s important to note that replacing refined carbs with unprocessed starchy carbs may not be beneficial, as one study showed that people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains.
9. Perform Resistance Training
Strength training, such as weightlifting, is important for preserving and gaining muscle mass. Studies have shown that resistance training can help to reduce belly fat. It’s best to speak with a doctor and get advice from a certified personal trainer before starting a strength training program.
10. Limit Sugar-Sweetened Beverages
Reduce Belly Fat for Men: Sugar-sweetened beverages, such as sodas, are linked to an increase in belly fat. Studies have found that replacing them with water or diet drinks can help to reduce your waist size.
11. Follow a Mediterranean Diet: Reduce Belly Size in Men
The Mediterranean diet is known to be beneficial for overall health and has been linked to a decrease in abdominal fat. It’s a plant-based diet that’s rich in fruits, vegetables, legumes, and whole grains, as well as healthy fats, such as olive oil and nuts. It also includes lean proteins, such as fish and lean meats, and limits processed and red meats.
12. Get Plenty of Sleep
Getting enough sleep is important for overall health and can help to reduce belly fat. Studies have found that those who sleep less than five hours per night tend to have more abdominal fat than those who get more than seven hours of sleep.
13. Eat More Monounsaturated Fats: Reduce Belly Fat for Men
Monounsaturated fats, such as those found in avocados, olive oil, and nuts, can help to reduce your waist size. Studies have shown that those who eat a diet rich in monounsaturated fats tend to have less abdominal fat than those who eat a diet high in trans fats.
14. Try Intermittent Fasting
Intermittent fasting involves alternating periods of eating and fasting. Studies have shown that it can be an effective way to reduce belly fat.
15. Try Caffeine and Green Tea
Caffeine and green tea are both linked to a decrease in belly fat. Caffeine can reduce unwanted fat.