Obesity is a serious health complication that affects over 1.5 billion individuals worldwide. Around three million adult deaths worldwide are attributable to this condition. Diabetes, ischemic heart diseases, and several types of cancers are but a few health complications that arise, when excess fat accumulates on the abdomen, the thorax, and other vital areas of the body. If you are looking for the best way to lose belly fat naturally, and live a long prosperous life as a result, consider the following top fastest ways to lose belly fat for men:
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Acknowledge the Problem
Losing belly fat is a long and grueling process. Before you attempt any over-hyped tips making rounds over the Internet, or coin a starvation plan to try to lose weight, acknowledge that you have a problem. No matter how many crunches you do daily, or the number of hours you spend on a treadmill, you will never notice promising results, if you do not acknowledge that you are obese, and decide to overcome the problem.
Medical Check-Up
Schedule a meeting with your personal doctor and let him or her evaluate your situation. With the correct tools and tests, the medical professional will be able to analyze your fat levels and Body Mass Index (BMI), identify predictors for obesity-related diseases, and advice you accordingly. You should also visit a reputable psychologist to enhance psychological wellness, before starting the belly fat losing process.
Eating Habits
If you are looking for the quickest way to lose belly fat in a week, the first thing you must do is check what and how you eat. Many men who like eating salty, partially cooked meat, while drinking beer are at a high risk of developing big bellies. The risk increases tenfold if people stay inactive for hours at work, or when watching their favorite football matches. Avoid the foregoing behavior, if you want to trim abdominal, over a short duration.
Balanced Diet
To lose weight, make sure that your body receives a complement of nutrients, necessary for it to work optimally. Eating a balanced diet consisting of carbohydrates, proteins, nutrients, and healthy fats, is the quickest way to lose belly fat for men. No processed carbohydrates will keep your energy levels high, lower insulin secretion, and thus, storage of fats. Proteins process carbohydrates, for muscle development, increase metabolism and lower conversion of excess sugars into fat. Eat lean proteins such as fish and skinned chicken, for best results.
Calorie Intake
Lower the amount of calories you consume with each meal. Eat many small portions of foods on a daily basis, rather than two or three big ones, as is the norm. You must also learn how to count calories.
Drink a Lot of Water
Drink a lot of water, especially after meals, and as you go about your daily activities. Water improves digestion and maintains the osmotic potential of blood. When cells dehydrate, the body goes into survival mode. It holds onto as much food as possible during meals, storing them as fat on the abdominal area, thorax, and even buttocks. Drink water, lemonade, or green tea, relative to half your body weight daily, for best results.
Cardiovascular Exercises
If you are looking for the fastest way to lose belly fat in a week, you should couple a good diet with regular exercises. This, however, does not mean that you spend hours in a gym without end. Moderation is the key. Ask a professional fitness trainer to help you develop a good cardiovascular workout plan. Cardiovascular exercises are essential, when trying to lose abdominal fat. Running up and down the stairs, jogging, and jumping rope in your garage can help to improve your breathing. They also improve heart health, boost the body’s metabolism, and can help you shed abdominal fat naturally. Buy a roller, do crunches regularly, and or pilates exercises.
Strength Training
Do strength-training exercises. The best exercise to lose belly fat for men must concentrate on working out large muscle groups the lower and upper back, legs, and chest. They improve metabolism and blood circulation, giving the body the much-needed boost, when trying to lose excess abdominal fat. Bench pressing, squats, and other high-intensity full-body workouts is another fastest way to lose stomach fat men.
Sleep Well
Too much exercise and no rest are harmful to health. You can easily strain a muscle, or suffer a debilitating injury. After you have adopted a healthy diet to lose belly fat for men, and coined an effective exercise routine with the help of a professional trainer, a final strategy for losing stomach fat fast is to have as much rest as possible. How is resting well the best way to lose belly fat for men? Sleep stimulates growth of muscles. It also stimulates release and suppression of various hormones that affect the weight loss process. Key ones include:
Leptin and Ghrelin
Leptin is a hunger suppressant. Ghrelin induces hunger. When you are sleeping, your body stimulates cells to produce Leptin, while suppressing Ghrelin. With satiety cues suppressed, you can easily lose abdominal fat.
Cortisol
Cortisol lowers the metabolic rate of the body. It also promotes breakdown of proteins into glucose, limiting the body’s ability to build muscle mass. Worse, the body stores the excess glucose in the form of fat. Lowering cortisol levels in the blood can therefore help men shed excess fat that usually accumulates on their abdominal area. There is no better way of reducing the cortisol levels in the blood, than sleeping for 8 or more hours daily.
These are the Best Ways to Lose Belly Fat for Men.