Calories
Men have a tendency to gain weight in the belly area. Regardless of how this happens, it can be reversed. To lose weight anywhere on the body including the belly, you must create a caloric deficiency. This occurs when you expend more calories than you consume. It takes 3500 calories burned to lose a pound of weight. If you were to reduce your daily intake by 500 calories, you can lose a pound a week.
Foods
The foods you choose to eat are of utmost importance when you are trying to lose belly fat. You should eliminate foods that are high in sugar, saturated fat and empty calories such as red meats, processed meats, deep-fried foods, fast food, commercial baked goods and high-fat dairy products. Your choices should strictly revolve around energy dense foods that are good sources of lean protein, complex carbohydrates and healthy fats. Choices include chicken breasts, lean meats, turkey, egg whites, fish, whole grains, fruits, vegetables, low-fat dairy products, seeds, nuts and beans. You can also include tofu if you are a vegetarian.
Water
Liquid calories can be disastrous when you are trying to lose the belly. Anything that has sugar or calories should be eliminated such as sweetened teas, processed juices, soda, flavored coffee drinks, milk shakes and alcohol. Beer has 7 calories per gram, and four regular beers contain 600 calories. Drink water instead. Not only is it calorie free, but if you drink it with your meals, it can help satisfy you and aid in your 500 calorie reduction.
Meals
Small frequent meals offer many advantages that two to three meals a day do not. They help you feel satisfied, keep your appetite under control and prevent you from eating too many calories.They can also increase your metabolism. Eat a meal every 2 to 3 hours that is a balance of protein and complex carbohydrates. An example would be baked salmon with steamed cauliflower and wild rice.
Weight Training
Lifting weights builds muscle which is metabolically active tissue. You can build muscle by working out three times a week on alternating days. This gives you enough recovery time between workouts to perform optimally. Do exercises that hit all of your major muscle groups like bench presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges.
Cardio
Cardiovascular exercise is a must when you are want to lose belly fat. This type of exercise burns a high amount of calories and can be done many different ways. Examples of cardiovascular exercise include running, biking, kickboxing, elliptical training, stair stepping, rowing and jumping rope. Do 45 to 60 minutes times a week on the alternating days of weight training.
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