Fitness

15 Ways On How To Get Rid Of Belly Fat For Men Easily

by Saskia Fernandes
Medically reviewed by Maria Sarino, MD FACT CHECKED

Everybody dreams of a lean body, whether a man or a woman. Who doesn’t want to be in shape and look good? It is an inevitable truth that being slim and fit improves one’s physical and emotional personality. 

Now to get that dream physique, you definitely will have to maintain your body fat and, specifically, belly fat loss which is one of the most challenging tasks in bodybuilding and body care in today’s time. 

Remember that both male and female bodies are composed differently, which means that everything with the male body works differently than the female body. 

For this reason, apart from the basic fat-loss process, men and women may have different ways to naturally lose stubborn belly fat and whole body fat.

Hence, calorie consumption and weight loss techniques for men are slightly different from the ones used by women.  In this article, we will talk about how men can efficiently cut down belly fat.

How To Get Rid Of Belly Fat For Men

Tips To Reduce Belly Fat For Men

  1. Enhance Protein Consumption

    The first and probably one of the easiest tips to be performed is that you need to make slight changes to your diet where you will have to increase your protein consumption.

    Enough protein in your body increases your metabolism and gives your stomach the satisfaction of eating a lot, which helps in weight loss.

  2. Consume Healthy Fats

    While on a diet for reducing belly fat one’s go-to mode is to avoid as much fat consumption as possible which is a good thing.

    However, you need to keep in mind that not all fats are bad for the body and cause an accumulation of fat in your body.

    Dietary fat and its consumption in the right quantity help in preventing future weight gain.

    Fats like whole milk, fatty tuna, and almonds are too beneficial for weight loss both present and future if consumed in the right quantity.

    The only fats you have to avoid or limit are the unhealthy fats which may disrupt your weight loss process.

    Trans fats and processed foods should be strictly avoided.

    The one fat that can be consumed in abundance is saturated fat which you’ll find in whole milk.

  3. Drink More Water

    Water plays an important role in weight loss and fat reduction.

    Now consumption of milk and fruit juice is completely advisable but not to fulfill the liquid needs of your body.

    The liquid needs of your body must be fulfilled by only water which needs to be drunk in abundance.

    It may also aid your metabolic activities.

    If not water, it is also advisable to consume green tea and coffee to fulfill your fluid requirements.

    Besides, they also fill your body with micronutrients that have zillions of benefits for your body.

    The point to remember is that nothing can compare the benefits and satisfaction water gives to your thirst to any other beverage.

  4. Consume Fiber-Rich Food

    Fiber consumption helps to provide drastic results in reducing belly fat while just a little adequate intake of fiber can reduce a huge chunk of your belly fat.

    Fiber consumption tends to give way too good results without changing or disrupting your exercise and diet routine.

    It could fulfill your hunger pangs even with reduced calorie intake, states the research.

    Hence, intake of nuts, seeds, high-fiber fruits, whole grains, and legumes is an added advantage to your weight loss regimen.

  5. Manage Your Beverage Consumption

    One of the most important factors in belly fat reduction is managing your intake of beverages.

    There are zillions of beverages one consumes in their daily routine.

    The consumption of soda, alcohol and processed fruit juice increases a lot of unhealthy fat in your body, resulting in the growth of belly fat.

    It is strictly advised to stop the consumption of beverages consisting of unhealthy fat in them rather than increase the consumption of homemade natural fruit juices.

  6. Intermittent Fasting

    Intermittent fasting means regulating a cycle of eating and not eating throughout your day.

    While the eating phase involves a low-calorie or restricted calorie meal consumption,  the non-eating phase involves least or zero-calorie consumption.

    You might have a glass of milk during the fasting phase if you couldn’t control your hunger pangs.

    Now, this fasting doesn’t force you to stay hungry for the whole day which would be harmful to your health and make you weak by limiting your energy fuel.

    This fasting, rather demands from you to regulate between an eating and non-eating phase smartly to help reduce your body weight and belly fat.

  7. Iron Consumption

    Iron is probably the most important mineral in your body that helps in your thyroid health deficiency.

    This deficiency can cause hypothyroidism henceforth increasing your body weight and belly weight.

    So, always remember to have proper iron consumption in your body.

    Leafy vegetables like spinach, Kane, soya beans, and lentils have lots of iron in their consumption which will be very helpful for you. 

  8. Focus On Cardio Exercise

    Cardio exercises or aerobic exercises are one of the best things you can do to reduce your belly fat and achieve that dream body.

    While reducing fat and weight loss it also increases one’s endurance and strength.

    Around 20 to 40 minutes of aerobic exercise every day can result in fast and effective belly fat reduction.

    Whereas a few recommended cardio exercises are running, cycling, and indoor rowing. 

  9. Strength Training Is The Key

    There is a certain type of fat that surrounds your organs named visceral fat that makes your stomach look larger than usual.

    In general, researchers have proven that strength training can help you lose this type of fat. It can also help in making your body look leaner.

    Although not mandatory, we suggest that strength training along with strength training may help you lose belly fat faster than regular exercise.

    It also gives your muscles some shape, strength, and endurance. 

  10. Start HIIT

    With all the other varieties of exercises recommended above, high-intensity interval training (HIIT) is also a model of training.

    It helps in decreasing belly fat rapidly where all you have to do is engage yourself in a burst of highly intensive activity or activity high in intensity.

    This can be followed by a very short recovery period and then resumed with another strenuous activity. 

    This exercise does cause you a lot of fatigue and exertion but it also results in faster fat reduction in the body while also increasing stamina.

    To not face excessive fatigue, you can consider replacing your cardio workout with HIIT.

  11. Control The Carbs

    It is a proven fact that carbohydrates drastically increase your weight while reducing their consumption can help reduce your belly fat in many ways.

    Thus, it has been proven that people with low carbohydrate intake can eat more food than people with low fat intake.

    Less consumption of carbohydrates also reduces your water weight faster than other nutrients.

    Water retention in the body makes it look saggy and adds extra pounds to the weight hence the removal of fluids is necessary.

    Do remember to eliminate refined carbohydrates like sugar, candy, and white bread.

  12. Exercise Regularly

    Exercises have always played an important role in weight and belly fat reduction.

    To gain efficient results in your weight loss journey it is necessary to perform physical activities regularly.

    You might consider staying consistent with your working-out plan as it will help you in burning more calories and aid your weight loss.

  13. Track Your Diet

    Another major factor in belly fat reduction is a diet without which it might be difficult for you to lose weight.

    Similar to exercise, diet also requires consistency and dedication as it will help you cut down your calorie intake.

    A regulated food intake is a must to both be in shape and have discipline in life.

    So always remember to take care of your diet and food intake. 

  14. Reduce Stress

    Stress is the evil force in life, from hair loss to weight gain and even weight loss, depending on your body type, it causes so many issues.

    Stress can cause a lot of problems because it causes you to gain weight, which can suppress insulin which will be affecting the digestive system.

    This will help make you hungry even more, and you will start eating out of control in an instant, causing your body to build up fat, giving belly fat and increased body weight.

    So it is vital to reduce your stress and try to stay as happy as one can be. 

  15. Eat Regularly

    As tricky as it sounds, eating regularly actually helps you to lose weight.

    The trick here is that you have to consume low-calorie food regularly and follow your diet properly instead of cutting down on meals.

    This will give you strength for exercise, normal day work, releasing the fat, and other elements in the right spot in a favorable manner.

    Whereas if you cut down on meals, it could hinder and disrupt your metabolism which then prevents you from losing weight.

    So remember to regularly eat proper food instead of starving.

Conclusion

We now have understood the basic needs of the human body to stay fit. Fat getting accumulated is bad for both the aesthetics and health of our body.  

We have discussed ways, methods, and tips on how to get the best out of us and improve our bodies majorly by reducing our belly fat. 

We understood the need of decreasing it and how we can sustain a lean body. 

With everything discussed in the article, the main point to be concentrated on is that you have to be consistent with anything and everything you do to reduce your body fat to get the best of it.

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