How To Get Rid Of Belly Fat Men In 2023? : Causes & Strategies

How To Get Rid Of Belly Fat Men 2023?

Here are some effective ways to eliminate stubborn belly fat and keep it off:

Eat A Healthy Diet

A nutritious, well-balanced diet can aid in weight loss and improve a person’s health in general. You should probably avoid foods high in sugar, fat, and processed carbs. Alternatively, eat foods rich in fiber, fruits and vegetables, lean proteins, and whole grain foods, healthy fats. 

Reduce Your Alcohol Intake

People who want to lose weight can control their drinking by limiting the number of drinks they have each day. The extra sugar in many alcoholic beverages might lead to weight gain.

Start Exercising

An increase in body fat is just one of the numerous negative health effects of a sedentary lifestyle. Individuals who wish to shed extra pounds would do well to incorporate regular physical activity into their schedules. 

The Department of Health and Human Services recommends that most healthy adults engage in regular aerobic training, such as brisk walking, for at least 150 minutes per week, or strenuous aerobic workouts, such as running, for a minimum of 75 minutes per week. Adopting an exercise routine incorporating aerobic exercise and strength training effectively reduces abdominal fat and builds lean muscle mass.

Get Out Into The Sun

According to a paper published in 2016, animals exposed to sunshine may experience lower body weight and metabolic abnormalities. However, the analysis also emphasizes the need for more research because so few studies have examined the effect of sunshine on humans in terms of weight gain.

Reduce Your Stress Levels

Your weight may increase as a result of stress. The stress hormone cortisol affects a person’s appetite, which may lead to overeating. Methods for alleviating stress include:

• Being more present in the moment.
• Practicing meditation.
• Doing a light physical activity, such as yoga.

Improve Your Sleep Quality

Good health depends greatly on the quality of your sleep. While relaxation and recovery are sleep’s principal functions, the amount of time spent in bed each night may also impact a person’s waistline. Getting a good night’s sleep is crucial when trying to lose body fat percentage, especially belly fat.

Quit Smoking

Cigarette smoking increases the risk of belly fat and other major health problems. Quitting can improve general health and greatly lessen the dangers associated with being overweight or obese.

The Different Types Of Belly Fat Man

Your belly only has a tiny amount of fat compared to the other body parts. The two primary forms of belly fat are located beneath your skin, inside your abdomen, and around your internal organs.

Subcutaneous Belly Fat

The fat below the skin is called subcutaneous fat or subcutaneous adipose tissue (SAT). Subcutaneous fat is the squishy fat that causes the abdomen to “jiggle.” Men often have less subcutaneous fat than women.^[1] Subcutaneous fat isn’t as closely linked to higher illness risk as fat in the abdominal cavity.

However, type 2 diabetes, heart disease, and various malignancies have been linked to excess body fat, including total belly fat. On the other hand, research suggests that keeping your belly fat and body fat percentages where they should be can lower your chance of acquiring a chronic illness.

Visceral Fat

Visceral adipose tissue (VAT), often known as visceral belly fat, is located considerably deeper in the abdomen than subcutaneous fat because it covers internal organs like the kidneys, liver, and pancreas. This is the kind of belly fat that gets called “harmful.”

In contrast to subcutaneous fat, visceral fat has a substantially higher metabolic rate. Here you’ll find a greater concentration of nerves, blood vessels, and cells than in subcutaneous fat.

Increased resistance to the blood sugar-regulating hormone insulin has been linked to the presence of visceral fat. High blood sugar levels and the eventual onset of type 2 diabetes have been linked to insulin resistance.

Increased systemic inflammation due to visceral fat may also increase the likelihood of illness.

Men are predisposed to putting on belly fat because they have a higher propensity to gain visceral fat than women. However, women are more likely to gain weight around their hips and thighs, giving them a “pear” form.

Fat moves around in the body in interesting ways as people age. Visceral fat is associated with an increased risk of metabolic disease, and while premenopausal women tend to have larger amounts of subcutaneous belly fat, post-menopausal women tend to have higher levels of visceral fat. Additionally, Europeans have more visceral fat than those of other nationalities.

What Causes Belly Fat In Males?

Eating Trans Fat 

Processed foods, fast foods, and fried food can:

• Cause a person to put on weight 
• Slow down their metabolism 
• Decrease their fat-burning capabilities.

Diets low in protein, carbs, and saturated fat may also affect body composition and increase belly fat. People who don’t eat enough lean protein tend to eat more frequently throughout the day since they don’t feel full as quickly.

Inflammation and perhaps obesity are two effects of trans fats in particular. In addition to fast food, numerous baked items like muffins and crackers also contain trans fats. The American Heart Association suggests switching to healthier alternatives, including whole grains, monounsaturated fats, and polyunsaturated fats instead of trans fats. One way to determine if a product contains trans fats is to read the label to control fat intake

Genetics

Some research suggests that genetics have a role in determining whether or not a person gains excess weight. Researchers believe genes play a role in determining personality, metabolic rate, and predisposition to obesity-related illnesses. The risk of obesity is affected by genetics, lifestyle, and the surrounding environment.

Seriously Stressed

The steroid hormone cortisol aids in stress management and regulation. The stress hormone cortisol slows the metabolic rate when an individual is confronted with threats or extreme pressure. When under pressure, many people seek solace in their favorite foods. The stress hormone cortisol ensures that any food you eat in excess will be stored fat in your midsection and elsewhere.

Drinking Too Much Alcohol

Liver damage and inflammation are only two health issues that excessive alcohol consumption can bring. Studies on women have shown mixed results, while a 2015 research^[2] on alcohol and obesity indicated that heavy drinking is associated with belly fat in men.

A beer belly results from excessive alcohol consumption rather than beer itself. Because of the caloric nature of alcohol, excessive consumption can cause an increase in abdominal fat. Consume alcoholic beverages cautiously, if at all.

Men younger than 65 can safely have up to two drinks per day. This equates to no more than one alcoholic beverage per day for men over 65. If you reduce your alcohol consumption, you’ll save money and reduce your risk of gaining belly fat.

Lack Of Exercise

A person will gain weight if their caloric intake exceeds their energy expenditure. Inactivity makes it difficult to lose weight, particularly abdominal fat.

Got Too Much Of The Wrong Gut Bacteria

Appetite-regulating hormones like leptin, ghrelin, and peptide YY are all made by your body (PYY). Certain research findings have shown that the types of bacteria in one’s gut can affect the levels of these hormones and one’s perception of satiety.

Some gut microbes break down fiber into chemicals called short-chain fatty acids. Propionate is the name of one of these compounds. A 24-week propionate treatment significantly raised levels of the hunger-regulating hormones PYY and GLP-1 in 60 overweight adults.

Consumption of food and weight gain were both reduced in propionate users. According to other research, prebiotics supplements, which include compounds fermented by gut bacteria, have also been shown to have a satiating effect on appetite. 

Hydrogen levels in the breath of people who consumed 16 grams of prebiotics daily for two weeks increased. Lower hunger and increased amounts of the satiety hormones GLP-1 and PYY point to bacterial fermentation in the gut. 

Not Enough Sleep

Poor sleep quality may contribute to weight growth and an unhealthy distribution of fat, according to research published in 2013.^[3] Unfortunately, this study does not provide enough evidence to conclude causation.

Lack of sleep has been related to binge eating, which may contribute to fat accumulation around the midsection. If you’re not getting adequate sleep, you may also be more prone to engaging in harmful practices with food, such as binge eating due to stress.

Smoking

While scientists are divided on whether or not smoking causes excess belly fat or stored fat, they agree that it’s a risk factor. Despite having similar body fat levels, smokers had more abdominal and visceral fat than nonsmokers, according to research in the journal PloS One in 2012.^[4]

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