Belly Fat Is an Important Health Marker

Although people mistakenly think that doing crunches will eliminate a beer belly, it probably won’t. To reduce belly fat, you need to reduce calorie consumption, increase your physical activity, and eat more fruits and vegetables.

If you are a man and measure your waist circumference above the hips, any number above forty inches indicates that you are at an increased risk for metabolic syndrome and type 2 diabetes. Men with a BMI in the normal range can still suffer from a beer belly.

Resistance training will increase your overall muscle mass, leading to an increased metabolism. A higher metabolism means you burn more calories throughout the day, all day long, and even in the evening when you’re at rest. Reducing the amount of belly fat hanging over your beltline can lower your risks for a broad range of chronic medical conditions, such as diabetes, heart disease, stroke, and certain cancers.

Tips to Reduce Risk of Chronic Diseases

Maintaining normal levels of belly fat and overall body fat are important health markers that help to reduce your risk of developing a chronic disease. Listed below are some helpful strategies to get you started:

Increase Cardio Exercise – Mixing up your exercise regimen to include high and low intensity aerobic activity, as well as resistance training has been shown to help reduce harmful belly fat in men.

Limit Intake of Sugar – One study found that eating less sugar can result in weight loss of nearly two pounds over a 10-week test. Participants that increased sugar intake conversely gained two pounds over the same period.

Eat Plenty of Protein – Observational studies have shown that participants who consumed more protein tended to have less belly fat than those who followed a low-protein menu plan.

Drink More Water – Water keeps you hydrated and staying hydrated is critical if you're trying to lose weight. It helps your body function effectively while keeping you feeling full between meals.

Following the right menu plan and being more active can produce positive results.

Male Hormonal Changes During Middle Age

As men age, especially during middle age, there hormonal balance undergoes significant change. Similar to what happens with many women, imbalances trigger the growth of fat cells in the abdominal area. When combined with a menu plan to restrict empty calories and create a calorie deficit, protein can help you lose weight by enhancing satiety as well as resting energy expenditure. Moreover, reducing belly fat can lower your cardiometabolic risks.

Subcutaneous fat makes up about ninety percent of your fat stores and lies just under your skin on top of your muscles. If you’ve heard of “pinch and inch”, it is referencing subcutaneous fat as visceral fat lies deeper in the abdominal cavity. One of the easiest ways to lose unwanted fat is to consume enough protein. By increasing protein intake, you automatically increase satiety. Visit Metabolic Research Center to learn more about our personalized solutions for losing belly fat.