Create a Calorie Deficit Diet to Lose Belly Fat

---

You will most likely need to create a calorie deficit to lose stubborn belly fat. Visceral fat stores probably will not respond to stomach exercises in the way you might think. Fat attached to your body’s organs will respond faster to dietary interventions.

Eating a healthy diet, consisting of lean proteins, healthy unsaturated fats, fruits, vegetables and whole grains can help you reverse fat gain. However, diet alone is not enough so plan on adding some cardio and resistance training as well.

Once you start following a calorie deficit menu plan, you don’t have to give up carbs. Consuming carbohydrates from vegetables and fruits, whole grains and pulses as well as fats from nuts, olive oil, avocados and oily seafood. For many men, losing belly fat is the goal. However, according to the American Council on Exercise, spot reduction of fat deposits from targeted areas through exercising is impossible. Eliminating excess fat may require addressing hormonal imbalances.

Strategies to Combat Visceral Fat

Deeper fat found in your abdominal cavity is visceral and strongly linked to increased risk of chronic disease. Listed below are some helpful strategies to get you started:

Increase Fiber Intake – Consuming foods with soluble fiber can help slow down food as it passes through your digestive system. Studies show high-fiber foods may also decrease the number of calories your body absorbs from food.

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 – A combination of strength training and aerobic (cardio) exercise is recommended for triggering a noticeable decrease in visceral fat storage around the waist.

Try Fasting – Intermittent fasting is a food schedule that alternates between periods of intake and avoidance. Research suggests that it may be one of the most effective ways to lose weight and belly fat.

Belly Bulge Has Deeper Fat Stores

Where fat ends up is influenced by several factors, including your genes, sex, and hormonal balance. Fat that accumulates in your lower body that creates a pear shape is subcutaneous, while fat in the abdominal area that creates a beer belly is largely visceral. Researchers suggest that you may be more likely to experience health problems for belly bulge caused by deeper visceral fat stores than deposits of subcutaneous fat that resides just beneath the skin.

This is especially true when a man has a waist size above forty inches.

A man’s waistline says a lot about his overall health and wellness. That’s right, belly fat can make it harder to zip up his jeans. 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.