Men’s Health: How To Lose Belly Fat And Get In Shape?

men with belly fat

You might have ditched that delicious butter parantha, hit the gym regularly, and even cut off those mouth-watering evening pakoras. 

But still, your belly pops out of your favorite shirt. 

Well, you are not alone in this struggle.  

What if we tell you that you don’t have to cut off your favorite food from your diet, and with a little change can help you make a huge difference?

If yes, then keep reading. In this guide, we are going to share a full-fledged guide on how to reduce belly fat for men.

So, let’s begin!

Belly Fat is Stubborn for Men!

A study shows that shedding belly fat can be a real struggle for men compared to women. There are some biological reasons for this. 

So, let’s first help you understand the science behind the struggle:

  • Testosterone Trouble: Men naturally have more testosterone than women. This is great for building muscle but not so great for your waistline. Testosterone can encourage fat storage around the belly, giving you that “apple shape.”
  • Sneaky Belly Fat: The fat that gathers around your middle, called visceral fat, is different from the jiggly kind under your skin. This deeper fat sits near your organs and can actually release chemicals that raise your risk of health problems.

But Wait, There’s More!

Here are some other reasons why belly fat can be stubborn in men:

  • Cell Obstinacy: Fat cells in your belly might have fewer “release valves” compared to other fat cells. This makes it harder for your body to burn that stubborn belly fat.
  • Hormonal Havoc: Belly fat is like an active volcano, churning out hormones that can further mess with your metabolism and make it harder to lose weight.
  • Diet Plays a Part: Men often eat more dietary fat than women, which can contribute to belly fat buildup.

Why Reducing Belly Fat In Men Matters?

Sometimes, you might ignore the excess fat on your belly. We suggest that you take action on time.

A blog by the Mayo Clinic shows that too much fat around the belly in men, which is called subcutaneous fat, can be dangerous and can lead to problems like:

  • High Blood Pressure
  • Sleep Apnea
  • Heart Disease
  • High Blood Sugar 
  • Diabetes
  • Cancer
  • Stroke
  • Fatty Liver
  • Early Death From Any Cause

That is why you have to take care of the food and exercise to live a healthy life.

The good news is that even though biology throws some curveballs, it doesn’t have to be the end of the story!

With a smart diet plan for weight loss for men, the best dietician, Priyanka, can help you with tips and tricks to reduce belly fat and achieve a healthier you.

How To Reduce Belly Fat For Men With Best Dietary Strategies?

Now that you have learned about the science behind belly fat for men and its risk. It’s time that we equip you best dietary strategies by our experts on how to lose belly fat for men are as follows:

Macronutrients and Portion Control

Your diet is like a complex video game. You can call macronutrients such as carbs, protein, and fat your power-ups!

To get rid of belly fat, you add them to your diet strategically:

  • Balance is Key: A balanced diet for men should include a great amount of micronutrients combined with vitamins, minerals, carbohydrates, protein, fats, water, and folate per day. 

Ensure you get proper guidance from an expert who can help you plan a balanced diet specially designed to reduce belly fat for men.

  • Portion Control is Crucial: Even healthy foods can contribute to weight gain if eaten in excess. 

Use smaller plates, avoid processed foods that are often calorie-dense, and focus on whole, unprocessed ingredients. This will help you manage your calorie intake effectively without feeling deprived.

Refined Carbs vs. Complex Carbs

Not all carbs are created equal. Here’s the lowdown:

  • Refined Carbs: These are the bad guys – sugary drinks, white bread, pastries, and processed snacks. 

They are quickly digested, leading to blood sugar spikes and crashes that leave you feeling hungry soon after. This cycle can contribute to belly fat storage.

  • Complex Carbs: These are your new best friends! They take longer to digest, keeping you feeling full and providing sustained energy. 

Choose whole grains, vegetables, and fruits – they’re also packed with fiber, vitamins, and minerals. 

Protein Power

Protein is a champion for belly fat fighters. Here’s why:

  • Satiety Booster: Protein keeps you feeling full for longer, reducing cravings and helping you manage calorie intake.
  • Muscle Building Machine: Protein helps build and maintain muscle mass. Muscle burns more calories at rest, even when you’re not actively exercising.
  • Metabolic Advantage: Processing protein creates a slight thermic effect, meaning your body burns a few extra calories to digest and absorb it.
  • Lean Protein Sources: To reap the benefits of protein, include chicken, fish, lentils, beans, and cottage cheese in your meals and snacks. 

Healthy Fats Are Your Friends

Let’s debunk the myth that not all fats are bad! 

Here’s the truth about healthy fats:

  • Benefits Galore: Healthy fats from avocados, nuts, and olive oil promote satiety, support heart health, and can even help your body absorb certain vitamins.
  • Flavor Boosters: Healthy fats add richness and flavor to meals, making sticking to a healthy diet easier.
  • Incorporate Healthy Fats: Include a healthy fat source at each meal – drizzle olive oil on your veggies, add nuts to your salad, or enjoy a slice of avocado toast.

Fiber is Your Ally

Fiber plays a key role in your battle against belly fat:

  • Gut Health Hero: Fiber promotes healthy and happy gut microbiomes, which is essential for overall health and digestion.
  • Feeling Full for Longer: Fiber keeps you feeling full for longer, reducing cravings and helping you manage calorie intake.
  • Digestive Aid: Fiber helps regulate digestion and prevents constipation.
  • Fiber-Rich Choices: Fill your plate with fruits, vegetables, and whole grains—these are all excellent sources of fiber. 

Exercise as a Supportive Factor

Along with eating healthy, working out weekly for 75 minutes is really important. 

According to a study issued by the World Health Organization (WHO), people aged 18 to 64 should engage in 150 to 300 minutes of aerobic physical activity at a moderate-intensity level. 

Depending on your desired fitness goals, you can go for a walk, jog, do aerobics, do yoga, or go to the gym. Also, make sure you get proper sleep for 7 to 8 hours.

Partner with Indyte For the Best Tips to Get in Shape!

That’s all for today’s guide on” How to Reduce Belly Fat for Men.” After reading it, we hope you are looking for the best dietician who can help you with their expertise.

Look no further! Book a session with Priyanka, Indyte’s certified professional, to create a personalized meal plan according to your health goals. 

With her dedication and useful tips, you can reduce belly fat and achieve a healthier lifestyle.

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