Increase Cardio to Reduce Belly Bulge

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According to the American Council on Exercise, you can safely lose about one percent of body fat per month. So, getting rid of a beer belly will take around twenty months of routine exercise with a reduction in calorie intake.

Shedding belly fat is not an easy task and it will take some self-discipline and time. How long it takes will depend upon how much excess fat has been stored around your mid-section. So, plan on using more energy every day than you plan to consume.

The U.S. Department of Health and Human Services recommends that an average adult incorporate 2 ½ hours weekly of moderate aerobic (cardio) exercises. For men and women wanting to shed fat, strength training will increase muscle mass to boost fat burn. Reducing the amount of belly fat hanging over your beltline can lower your risks.

Lifestyle Changes to Reduce Fat Gain

Men can usually reduce abdominal fat storage by making lifestyle changes, such as eating a healthier diet filled with lean protein, vegetables and fruit, and legumes, and increasing their physical activity. Listed below are some helpful strategies to get you started:

Increase Cardio Exercise – Aerobic exercise is a very effective way to improve your health and burn calories. Studies also show that it is one of the best exercise routines for reducing belly fat and keeping it off.

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 – If you are replace your consumption of sugary beverages with water, you will double your weight loss efforts by cutting your caloric intake while keeping your body better hydrated.

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

MRC Helping Men Shed Fat Gain for 30 Years

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. 

Evidence suggests consuming soluble dietary fiber can help you reduce unwanted belly fat. This can significantly reduce your risk of serious chronic diseases and allow for major improvements in your metabolic and overall health. Fat gets stored when you consume too many calories for the amount of energy your body is expending. At Metabolic Research Center, we’ve been helping men shed unwanted fat gain for more than three decades. Call MRC to get started.