Excess belly fat is not only unsightly, it can also pose huge risks to your health. Men who gain weight around their middles are more prone to develop heart disease, high blood pressure, sleep apnea, type 2 diabetes, high cholesterol and other health problems. Removing belly fat will require patience and determination, but by eating right and exercising more, your can lose weight and improve your health overall.
Eat a Low-Calorie Diet
You cannot just lose weight from your belly and not the rest of your body, but by following a low-calorie, you can lower your overall weight. Start by assessing your portion sizes. Look at the amount of food you usually put on your plate, and then read nutrition labels to determine how much the serving size should really be. Replace high-fat and high-calorie foods like whole milk and red meat with their healthier counterparts -- skim milk and skinless poultry. Eat more fruits and vegetables, and try to limit foods with saturated fat, sodium and cholesterol.
Limit Alcohol
Drinking too much alcohol can lead to an increase in belly fat. It can also cause you to consume a large amount of empty calories and thereby increase you total body weight. Furthermore, the amount of alcohol you drink can heighten your likelihood of developing colon, lung, kidney, liver and other cancers. Limit the amount of alcoholic beverages that you consume, and always drink in moderation.
Exercise Regularly
While you cannot "spot train" to remove only the fat in your belly, regular physical activity can help you lose weight overall and keep it off. Perform 150 minutes of moderately intense cardio a week, and select activities like as jogging, playing basketball or going for a swim. This will burn calories, reduce your body fat and build muscle, which will in turn help your midsection look more trim and toned. Also consider doing some strength-training like lifting weights or performing abdominal exercises that work all of your stomach muscles. A personal trainer can help you design a workout plan tailored to your goals and fitness level.
Reminders
Once you lose weight, keeping up with your diet and exercise routine is essential for maintaining your new body. Continue making healthy food choices and working out every day. Consult a nutritionist if you need help deciding on a meal plan that will help you maintain your weight and keep the belly fat at bay. Never begin a new diet or workout plan without first discussing it with your physician.
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