Although body shaming is not yet as prevalent in men as it is in women, more and more men feel pressured by unattainable ideals. Above all, the stubborn belly fat bothers lots of men, and it can lead to frustration if it doesn’t melt away fast enough.
Many of you do not know how to lose weight in their abdominal area and which diet is the most suitable. Here, I want to tell you all about how to lose belly fat for men, and what you should generally consider during your weight loss journey.
Why is Losing Weight around the Waist so Vital for Men?
Belly fat is much more than just an aesthetic problem, even if many men are bothered by it, especially for this reason. With the unsightly “beer gut,” however, comes a bigger health risk. The larger the abdominal circumference, the higher the risk for various chronic diseases, such as diabetes, heart disease, sleep apnea, and even certain cancers. These diseases are reason enough to rethink your own lifestyle and, if necessary, adjust it a bit.
Differences Between Weight Loss for Men and Women
Muscle Fundamentals: More muscle mass means a higher base metabolism.
Now, here comes the good news for the Lords of Creation: As a rule, they lose weight more easily than women. This is because women are inherently better equipped to store fat – this is to ensure survival in the event of pregnancy and lactation.
The increased basal metabolic rate of men also plays a role. Men are usually taller and heavier, which is why they do burn more calories at rest as well.
Furthermore, men usually have a higher muscle mass than women, which is a true fat killer. In short: As a man, you have the ideal conditions for losing weight! Use it wisely and stop procrastinating!
Tips Against Belly Fat
Now, let’s talk about concrete tips against the annoying belly fat. The most important step, which you cannot avoid, is a long-term change in your diet. Don’t think about a diet as a punishment.
Instead, turn it into a positive sequence of your life, where you transform into a healthier version of yourself by implementing wholesome nutrition and exercise. You might want to check out the following helpful suggestions:
Talk to your Doctor
This point is important before you start a new diet or exercise routine. Especially since belly fat is associated with increased health risks, you should involve your doctor at this point.
Eat fewer Carbohydrates
Studies suggest that a high carbohydrate diet in combination with excess calories leads to an increase in abdominal fat.
Above all, reduce the intake of empty carbohydrates from industrial sugar or white flour, and instead prefer healthy wholegrain products that will keep you full for longer. You don’t have to give up your favorite pizza, pasta or rice dish either.
You can buy pizza dough made of cauliflower, riced cauliflower for rice dishes and even pasta made of zucchini readily.
It tastes just as good as the regular meals made of flour; minus the carbohydrates.
Instead of traditional mashed potatoes, try preparing them with cauliflower, too. Extremely delicious, nourishing and slimming.
Eat many Proteins; introducing the Keto Diet
You should be consuming between 50 and 60 grams of protein per day; preferably low-fat meats such as chicken and low-fat beef, low-fat dairy or seafood. If you eat vegan, you can also use tofu, quinoa or legumes for an extra protein boost.
The Basics of the Protein Diet: Proteins are Filling!
First of all, don’t let the term “diet” mislead you. Strictly speaking, the protein diet (Keto diet) is not one in the narrower sense, but rather a long-term dietary change based on the low carb principle.
You don’t just want to get rid of the pounds in the short term, but you also want to keep your new, slim self permanently. But now to the details: Why does a diet high in protein make so much sense?
Quite simply: Protein is the alpha and omega in the fight against your extra pounds because it satiates much longer than carbohydrates or fats.
Good sources of protein include eggs, meat (such as turkey breast), fish (such as tuna), unsugared dairy products, legumes, nuts, and nutritious protein powder packed with vitamins and minerals. To learn more about the benefits (you can even bake with it) of adding protein powder to your diet, please read here.
In addition, after a protein-rich meal (as opposed to a carbohydrate-heavy one), your body releases less of the hormone insulin. This is desirable because insulin inhibits fat loss and causes your blood sugar levels to skyrocket, but then just as quickly decline again. The result: Shortly after a meal, you get hungry again. So protein inhibits your appetite and saves you from hot hunger attacks.
How the Keto Diet works
Burning Fat Without Losing Muscle Mass
Another plus point of this diet: The macronutrient is the main component of your muscles. With a conventional diet, the body often starts to get the much-needed protein out of the body’s stores – from the muscles. The result: Your body breaks down valuable muscles.
Common, because muscles are THE fat-eaters par excellence. If you have fewer muscles, your basal metabolic rate will therefore drop, and losing weight will be even more difficult.
With the protein diet, you don’t have to worry about the yo-yo effect. The great thing is that you are guaranteed not to go hungry here.
There is no strict calorie limit, you don’t have to weigh every meal, nor count each calorie.
Sure, this is not a free ride to unlimited snacks, but if you follow the basics of the protein diet, you will not have the urge to eat more than necessary, thus, you will automatically slim down.
Ok, guys, I know this might be hard for most of you. You just don’t want to miss out on that weekend meeting with your buddies and having a couple of pints together.
There’s a reason why it’s often called a “beer belly,” though. In addition to the fact that alcohol has many calories, it also inhibits fat loss, as the liver is too busy digesting the alcohol to concentrate on fat reduction. Drink a lot of sparkling water instead.
Strength Training: Build Muscle Mass for a Higher Metabolic Rate!
I’m not asking you to run a marathon, but do use strength exercises to increase your muscle mass, as it burns fat even when at rest. Dedicate yourself to weight training for half an hour every two days a week.
You can do this with your own body weight if you do not want to go to a gym. You can also burn calories through a variety of sports, which in turn makes losing weight easier.
Last but not least, I would like to leave you with a checklist, which you can follow:
- • Consult with your doctor (especially if you are overweight)
• Implement more activity into your everyday life and make it a habit.
• Drink a lot – but no alcohol! Soft drinks are taboo, too!
• Eat many proteins from lean meat or fish.
- • Reduce your carbohydrate intake.
• Integrate strength training into your training plan twice a week
• Endurance sport helps you lose weight as it burns calories.
• Go for a calorie deficit, but don’t overdo it with it.
• Set realistic goals and reward yourself for success.
One more thing, I know that many men feel left out or misunderstood regarding the topic of weight loss or weight problems. I can reassure you, however, that I do know that men are just as concerned about their weight, looks, and health as women are, and that you have the same entitlements to advise.
This is why I wrote this article for you, and I hope that you will find it helpful and encouraging. Please, feel free to leave a comment below with your ideas, questions, requests for an article of your interest, or your own success stories, which you would like to share with us and the world.
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We are always looking forward to hearing from you. Until then, I’m sending you much love, happiness, courage, and an abundance of all good things. Remember, you are beautiful, precious and unique regardless of what others say. Thus, keep on shining.