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23.01.2014

How to cut belly fat for men, interval training on treadmill walking - Plans Download

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It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3). If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity. There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body. When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat (6). Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7). Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices. One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years (20). This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts. If you’re a vegetarian, check out this article on how to increase your protein intake.


This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight (23). There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (27, 28). What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat. However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver. In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin (34). What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat. Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.
Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (40).
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (41, 42).


Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (43). I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential. It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. Check out this article here for a calorie calculator and a list of free online tools to track what you are eating. Some studies suggest that protein is particularly effective against belly fat accumulation.
This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.



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Comments to “How to cut belly fat for men”

  1. JIN:
    Arm bone (the humerus) inserts match that lights.
  2. OKUW:
    By using a high intensity workout program, you will experience, the.
  3. Super_Nik:
    Body needs two things, plain energy to burn when.