Many men are faced with a mid-section bulge or large belly. This is generally brought on by making poor diet choices and leading a sedentary lifestyle. While most cases of belly fat are harmless and at the most, unsightly, sometimes a large belly can be an indicator of an underlying illness. Initially, it is important to get a physical examination by your doctor to rule out medical problems and get the green light for aerobic exercise.
Causes
Many men find that their bellies are where they first gain weight. It can also be the most stubborn to get rid of. If your belly fat is a little more than what it usually is or if your waist is more than 40 inches in circumference, you need to lose some weight. The bulge is unattractive but it can also be dangerous. You may be developing insulin resistance, where your body has trouble processing blood sugar. This is a pre-indicator to type 2 diabetes. A large tummy may also indicate you have high blood cholesterol, hypertension and possible, underlying sleep apnea. All of these conditions are serious and can lead to complications if not addressed.
Diet
One way you can lose belly fat is to change your diet. A healthy change would be to arrange your daily diet based around the basic food groups. Choose foods that are rich in whole grains as part of your breakfast and lunch options. Prepare lean meats in unsaturated fatty oils. Add beans and legumes to your menu. Fresh fruits can make a delicious dessert and serve as a healthy alternative to sugary, processed snacks. Eat both fresh and steamed vegetables with every meal.
Exercise
In order to really target your belly fat, you will need to add exercise to your daily routine. Getting 30 minutes of exercise up to five days a week can help you achieve a healthy cardiovascular system. Exercise can range from low-impact activities such as walking and gardening to intense cardio exercises such as jogging, running, kayaking, cycling and swimming. Incorporate strength and resistance training that focuses specifically on your mid-section. Do repetitions of abdominal crunches in order to build muscles in the abdominal region. Keep in mind that you will likely see an overall weight loss in addition to a flatter belly area because it is not possible to spot-reduce one particular area.
Disease Prevention
Losing your belly fat will also help you prevent disease. If you have a large belly, you may have visceral fat, or a fat that surrounds and impacts vital organs. This fat can be dangerous because it can lead to insulin resistance and type 2 diabetes. Having a trim waistline can improve digestive health, acid reflux disease and gallbladder issues. You are also reducing your risk for developing heart disease, stroke and certain types of cancer. Weight loss in the abdomen will help you gain self-confidence, increase energy levels and improve your sexual health.
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