Diet to reduce belly fat for men

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Belly fat is an especially harmful condition for health, as many studies show a strong link between belly fat and diseases like type 2 diabetes and heart disease. So what is the cause of belly fat and the risks that we can face when we are fat?

1. Belly fat is a dangerous state of fat accumulation

The complexity of belly fat is not limited to just the extra layer of padding located just under the skin (subcutaneous fat) but the whole belly fat includes: visceral fat located deep inside the abdomen, surrounding the internal organs yours.
When the body has a large amount of belly fat, whether your weight is high or low, there is a risk of diseases such as:
Cardiovascular disease Insulin resistance and type 2 diabetes Colorectal cancer Apnea at sleep Premature death from any cause High blood pressure

2. Age and genetics can contribute to increased belly fat

Your body weight is determined mainly by three main factors:
The amount of calories you consume every day The amount of calories you burn and burn through daily activity and exercise Your age If In case, you eat too much food and exercise is conducted too little, you are likely to gain weight, including belly fat.
Old age is also one of the important factors related to weight. As you age, you'll start to show signs of muscle loss, especially if you're not physically active. Losing muscle mass reduces the body's ability to use calories and makes it more difficult to maintain a healthy weight. According to the 2015-2020 dietary guidelines for Americans, men in their 50s need to consume about 200 more calories per day than they do in their 30s due to this muscle loss.
Your body's genes can also contribute to your chances of being overweight or obese, as well as play a role in where you store fat. However, balancing your body's calorie content with your daily energy consumption and activities can help with weight management and avoid excess weight gain, regardless of your age and genetics.

3. Alcohol's calories contribute to beer belly in men

Drinking too much alcohol can give you a beer belly and can increase your risk of belly fat, because alcohol is high in calories.
For men over 65 years old should only drink a maximum of one drink per day. The less alcohol you drink, the fewer calories you'll consume and the less likely it is to store belly fat.

4. Determine the size of a man's belly

Ways to help you determine if you have too much belly fat will be taken to measure your waist:
Stand up straight, arms hanging down, and place the tape measure around your bare belly, just above your hip bones. Wrap the tape measure around your belly so that it fits snugly around your belly. Relax, breathe evenly and measure your waistline. For men, a waist measurement greater than 102 cm indicates a complex concentration of belly fat and a higher risk of health problems.

5. Losing weight and exercising will shrink your waistline

You can do abdominal exercises with sit-ups or other targeted abdominal exercises, but doing the exercises every day alone will not effectively eliminate belly fat. fruit. Visceral fat responds to the same diet and exercise strategy that can help you lose weight and reduce total body fat. To combat belly bloat, there are a few ways you can apply
Eat a healthy male belly fat loss diet. Focus on plant-based foods, such as: fruits, vegetables, and whole grains. Choose food sources that contain lean protein such as fish and low-fat dairy products. Limit your intake of saturated fats found in meat and high-fat dairy products, such as cheese and butter. At the same time, you should also limit processed meats because they are quite high in salt. Instead, choose moderate amounts of monounsaturated and polyunsaturated fats found in foods such as fish, nuts, and some plant-based oils. Check portion sizes. Even if you're on a healthy diet, calories still add up. While at home, you can use measuring devices to reduce your portion sizes. In a restaurant, split a meal or eat half of it and take the rest home. Replace sugary drinks with either water or fruit drinks. Diet and exercise to reduce belly fat, include: physical activity in your daily routine. For most healthy adults, the Department of Health recommends moderate aerobic exercise, such as: brisk walking, at least 150 minutes a week, or high-intensity aerobic exercise, such as: run, at least 75 minutes a week. In addition, intense exercise is also recommended at least twice a week. If you want to lose weight or reach a specific weight, you may need to exercise more.
Losing belly fat is an activity that requires effort and patience. To lose belly fat and prevent it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track.

6. Diet to reduce belly fat

6.1. Eat more protein Protein is one of the most important macronutrients for effective weight loss. Research shows it can reduce cravings by 60%, boost metabolism by 80-100 calories per day, and help you eat 441 fewer calories per day.
Protein in foods in your daily diet can not only help you lose weight effectively, but can also help you avoid gaining weight again. Furthermore, in reducing belly fat, protein can help the process work better. In addition, when the study performed starch and refined oils, it was found that there was more belly fat than the fruit and vegetable association.
Many of the studies that observed that protein helped with weight loss had people get 25-30% of their calories from protein. Try increasing your intake of protein-rich foods such as eggs, fish, legumes, nuts, meat and dairy products.
6.2. Eat less carbohydrates Eating less carbs is a very effective way to lose weight. When people cut down on the carbohydrate component, their appetite decreases and they lose weight.
More than 20 randomized controlled studies have shown that low carb diets sometimes lead to 2-3 times more weight loss than low fat diets . This also holds true even in the case that people in the low-carb group were allowed to eat as much as they wanted, while those in the low-fat group were restricted in calories.
Low carb diets also help to quickly reduce water weight in the body. Studies that compare low-carb and low-fat diets show that low-carb diets specifically reduce fat deposits in the abdomen and around the body's organs and liver. Just avoiding refined carbs like sugar, candy, and white bread can help reduce belly fat, especially if you keep your protein intake high.

6.3. Eat fiber-rich foods Consuming more fiber can help you lose weight effectively. However, the quality of fiber used is important in weight loss.
It seems that most soluble and viscous fibers have an impact on weight. Soluble fiber binds water and forms a thick gel in the intestines. This gel can slow the movement of food through the body's digestive system, and can slow down the digestion and absorption of nutrients. The end result is prolonged satiety and reduced cravings.

A review study was conducted that found that 14 grams of fiber per day was associated with a 10% reduction in calories and weight loss of about 2 kg in 4 months.
A study conducted over about 5 years reported that consuming 10 grams of soluble fiber per day was associated with a 3.7% reduction in the amount of fat in the abdominal cavity. The role of soluble fiber may be particularly effective in reducing harmful belly fat.
Fiber should be chosen to supplement is to eat more plant-based foods, including vegetables and fruits. Also use legumes as well as certain grains, such as whole-grain oats.
The application of a regular diet and exercise to reduce belly fat will help weight loss become more effective. However, each diet will be suitable for each person's health and fitness.
To have a scientific and long-term weight loss regimen, you can go to the Nutrition Department - Vinmec International General Hospital to discuss and follow the instructions of a specialist doctor.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com - mayoclinic.org - menshealth.com