Typically, excess belly fat is associated with many chronic health conditions like diabetes or heart disease. [1] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source This makes it even more important to inform your doctor of your plan and make sure it’s safe for your specific health conditions.
Limit your intake of empty carbohydrates like bread, rice, crackers or pasta. These foods aren’t necessarily unhealthy, especially if they’re whole grain foods, however they are not considered nutrient-dense foods. If you’re going to eat a carbohydrate-rich food, choose 100% whole grains. These foods are higher in fiber and some nutrients and are considered a healthier choice. [3] X Research source Make sure, too, you pay attention to portions one portion of pasta or rice should be half a cup or 125 ml. Whole grain foods include: brown rice, 100% whole wheat bread and pasta, barley or quinoa.
To lose fat, protein should make up about 20 to 25% of your daily calories. For instance, if you’re eating 1,600 calories a day you need 80 to 100 grams of protein; if you’re eating 1,200 calories a day, you need 60 to 75 grams of protein per day. [5] X Research source Lean proteins include: lentils, skinless chicken, turkey, eggs, low-fat dairy, seafood, pork, lean beef and tofu. These provide you with the energy you need and help keep you full without piling on unnecessary calories. [6] X Expert Source Laura FlinnNASM Certified Personal Trainer Expert Interview. 18 November 2019.
Begin keeping track of the amount of calories you consume on a daily basis. Don’t forget to include the calories in beverages, cooking oils, salad dressings, and sauces. Begin a food journal so that you can track your intake. Online food journals or smartphone apps are designed to help people find the calorie content of the foods they eat, keep track of their intake, and even connect with other dieters. The amount of calories you will need to eat in order to lose weight depends on your age, build, and level of physical activity. To lose 1 to 2 pounds a week, cut out about 500 to 1,000 calories per day. This rate of weight loss is safe and appropriate for most men.
Items to limit or discontinue eating include: sweetened beverages, candy, cookies, cakes and other sweets, and foods made with white flour (like white bread or plain pasta). If you are craving sweets, try eating a piece of fruit or take a very small serving of your favorite sweet.
It’s recommended to have no more than two alcoholic beverages daily for men;[9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source however, if you want to reduce belly fat, it’s recommended to discontinue drinking altogether.
It’s recommended to have no more than two alcoholic beverages daily for men;[9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source however, if you want to reduce belly fat, it’s recommended to discontinue drinking altogether.
Running, hiking, biking, and swimming are all examples of calorie-burning cardio exercises. Aim to get at least 30 minutes of aerobic exercise five times a week for a modest benefit. [10] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source If you don’t want to exercise every day, then find ways to incorporate more movement into your daily routine. Get in the habit of taking the stairs rather than the elevator, parking farther away from your destination, and using a standing desk. It is especially important to exercise if you work a sedentary desk job.
Include at least two days of 20 – 30 minutes of strength or resistance training each week. [12] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source Strength training exercises include: free weights, weight classes, using weight machines, or doing yoga.
Focus on overall weight loss. Modify your diet and include appropriate amounts of cardio. Then begin incorporating abdominal workouts into your routine to tone your midsection.
If you are a competitive person, it may be fun to race with your weight-loss buddy to see who can reach their goal weight first.
It’s best to weigh yourself about one to two times a week. In addition, try to weigh yourself on the same day of the week, at the same time and wearing the same clothes. [15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Keep track of your weight in a journal. Seeing your progress can be motivating to help you stay on track. It can also show you any trends where you’re gaining weight as well.
Use a tape measurer to measure the circumference of your waist. Do this by finding the top of your hip bone and your lowest rib and wrapping the tape around your belly between these two points. Continue taking measurements as you diet to track your progress. [17] X Research source A high waist circumference or a measurement over 37 inches (94 cm) indicates you have a large quantity of belly fat and are at risk for chronic diseases. [18] X Research source Remember that muscle weighs more than fat, so if you are trying to lose weight while building muscle, the scale can be misleading. Your best bet is track your progress by measuring your waistline and weight together.
Making a list of other activities to engage in can help decrease excess snacking or boredom eating. [20] X Research source Have this list handy when the desire to eat strikes. Ideas to try include: taking a walk, reading a book, cleaning out a junk drawer, talking to a friend or family member on the phone or doing household chores. If you’re feeling hungry and it’s close to a planned meal or snack time, have your meal and then move on with other activities. Do not continue to eat or snack.
Try to eliminate and manage stressful things, people, and situations in your life. Learn how to better manage the stress associated with elements of your life that can’t be changed (like your job, for example). Meeting with a life coach or therapist can provide additional ways to manage stress. Remember that while you can’t always control your circumstances, you can control the way you react. Mind/body practices like yoga and meditation help you learn how to relax your mind so that you can better cope with stress, anxiety, and depression.
