Fat can show up in all the wrong places; it can hang over your belt, strain the seat of your jeans, and certainly make your wedding ring almost impossible to remove… ouch! However, in these thin-conscious times, it is natural to worry about becoming overweight, especially when you find that extra ripple and bulge around your waist.
Fat is bad anywhere, but it can cost you life guys if your waist measures more than 40 inches and you do not do anything about it.
Different Types of Fat:
Weight gain is different for men and women; women tend to gain it around their buttocks, hips, and thighs, whereas men get it around their waistlines. Everyone needs to do something about it, but men should take serious steps to torch belly fat, which is called the visceral fat.
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Subcutaneous fat, which you see as “love handles” or padding on the buttocks, thighs, or upper arms is cosmetically challenging but is not that dangerous. The visceral fat, however, accumulates around abdominal organs and is metabolically active. Studies show that the average person has more than 30 billion fat cells in the body that contain a greasy substance called lipids.
When you pump corn chips, doughnuts, and fried Snickers bars into your body, these cells expand up to a thousand time their original size. In case of the visceral fat, the increased number of fat cells can cause metabolic changes in the body, leading to diseases risks, including dementia, heart disease, and cancer.
Increase in Inflammation:
With an increase in belly fat, the tissues get stressed, which triggers an inflammatory response in the body. Once the inflammation becomes chronic, it results in tissue damage and increases the risk of several diseases.
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Along with increased inflammation, belly fat can cause hormonal imbalance and produce chemicals called cytokines that destabilize insulin levels and lead to diabetes. And guys, when you have diabetes and you do not manage it well, you’re life is almost over!
Low Testosterone Levels:
As if diabetes was not enough to hurt your sexual life, belly fat also plays a role in lowering your testosterone levels
Can you imagine a life with no libido and difficulty getting an erection? Interestingly, the thrusting power you generate while engaging in a sexual intercourse comes from your core, not your legs. With a weaker core and lower-back muscles, forget about trying new positions and have any fun.
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All this is due to your beer belly and fat cells that lower your energy, reduce the muscle mass and cause all sorts of problems. Here is what you can do to get rid that stubborn abdominal fat.
Tweak Your Diet for a Slimmer Belly:
You should eat fewer calories and burn more to get good results. Here are some changes to make in your diet:
• Stay away from sugary, processed foods and instead eat more of whole foods. You should eat fiber-rich foods because fiber increases a feeling of satiety that keeps you from overeating. You should eat more vegetables, fruits, and beans to load up on fiber.
• Opt for a high-protein diet. Protein provides you with essential amino acids that help you put on some muscle mass. It also boosts your metabolism that makes it easier to burn additional calories even when you’re resting. Some good sources of protein include fish, poultry, eggs, lean red meat, and soy foods, such as edamame and tofu.
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• Never think that you need to throw fat out of your diet; in fact, you still need to eat healthy fat while trying to get rid of belly fat. Some good sources of healthy fat include vegetable oils, such as nuts, sunflower oil, seeds, nuts, and avocados.
• It is important to switch to a low-carb diet – ensure that no more than 40% of your calories come from carbs. Say no to cookies, cake, soda, and fast food, such as hot dogs and bacon to limit your carbs intake.
Ideally, the half of a healthy plate will consist of non-starchy veggies, such as cauliflower, carrots, green beans, and cauliflower. And, the other half will be divided between grains and protein that you can get from salmon, chicken breast, and tuna steak.
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Do Not Forget to Exercise:
Thankfully, men can always turn to weight lifting, which is the finest way to eliminate body fat. Actually, a combination of lifting weights and cardiovascular training produces the best results.
Those sit-ups will still have their benefits but stick with functional training, such as weight lifting, Gyrotonic training, and even Pilates to see a marked difference in your physique in a short time.
Overall, it would not be wrong to suggest that your belly fat can kill you slowly by wrecking havoc on your hormonal system – it can kill you quickly, too, when your excessive weight leads to a heart attack. Therefore, be proactive, take control of your health, get rid of belly fat, and