Sedentary Lifestyle Builds Layers of Fat

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There is not a dietary plan that specifically targets stomach fat. Excess belly fat responds to a reduction in energy consumption, which means it is important to burn more calories than you consume. Strength training and aerobic exercises keep the heart pumping to burn fat.

Since spot reduction is not a realistic approach to losing unwanted belly fat, your weight loss strategy should include some dietary restrictions to reduce your daily caloric intake and an exercise regimen that blends cardio with resistance strength training.

You can lose two pounds a week without having to make any drastic dietary changes. Although a couple pounds may not seem like a huge amount of weight but two pounds of visceral fat can make a noticeable difference to your waistline. Men who lead a more sedentary lifestyle will often notice layers of fat building up in the abdominal and lumbar areas of their body. Although targeted weight loss is impossible, a combination of a healthier menu plan and a combination of cardio and resistance exercises can help.

Lifestyle Strategies for Fat Loss

Depending upon your specific body shape, men generally lose fat first from the trunk of their body, so abdominal fat (belly fat) and the “spare tire” back fat (subcutaneous) are the first place you can expect to shed weight. Listed below are some helpful strategies to get you started:

Increase Fiber Intake – Soluble fiber moves more slowly through the body’s digestive system and continues to absorb water along the way. This helps to keep you feeling full for longer periods. High-fiber foods include nuts, seeds, whole grains, fruits, and high-fiber veggies.

Reduce Refined Carbs – Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. It is best to choose unprocessed carbs that can improve metabolic health and help you burn belly fat.

Add Resistance Training – Studies have shown that combining some resistance training with your weekly routine can burn more belly fat than relying on aerobic training alone. You don’t need a gym as body-weight exercises or stretch bands are readily available.

Try Fasting – A report in Nutrition Reviews found evidence to support the success of time-restricted eating or intermittent fasting for both losing weight and gaining cardiometabolic benefits for obese adults.

MRC Helps Men Lose Their Middle-Age Spread

Middle-age spread was coined to explain the change in proportion of a man’s belly fat to his body weight that tends to occur during their middle years. Unlike women, the male body seems to prefer to pile up around the midsection. The jiggly fat under the skin that you can grab or “pinch and inch” is subcutaneous fat and not considered to be as dangerous as deeper layers of belly fat. Visceral fat that surrounds the organs raises a man’s risk for serious metabolic disorders.

Although subcutaneous fat is more of a cosmetic concern, deep visceral fat poses far more dangerous health risks because it surrounds internal organs. So, regardless of your overall weight, researchers associate belly fat with an increased risk of premature death. A common cause of increased fat deposits is the natural decline in male hormone production. At Metabolic Research Center, we often start with hormone testing.

Contact a center near you for a free, no-obligation consultation.