Not only do men have to worry about being overweight, you should be concerned about where you carry those extra pounds. Too much belly fat can put a man at greater risk of developing certain diseases, specifically heart disease, type 2 diabetes and some cancers. A waist circumference of 40 inches or greater is especially worrisome says the National Heart, Lung and Blood Institute. The best way to lose weight at your belly is to follow a low-calorie diet focused on lean proteins, whole grains and fresh fruits and vegetables.
Significance
Belly fat, also called visceral fat, is especially dangerous. An August 2010 issue of the "Archives of Internal Medicine" published a study showing that a large waist circumference almost doubles your risk of dying from any disease. This fat adds padding to your internal organs and may actually secrete proteins and hormones into your body that increase inflammation and your risk of disease. Men tend to store weight at their belly readily, especially as you age and lose muscle mass. You do not have to be overweight to have too much belly fat, either. Men with a normal weight, according to height and weight charts, but who store most of their weight at their belly are still at risk.
Weight Loss
A diet that helps you reduce calories is the best way to lose weight and belly fat. You must eat about 500 fewer calories than you burn per day to bring about a 1-lb. per week weight loss. Men can achieve this deficit through any diet that helps to limit portion sizes and emphasizes healthy, unprocessed foods. Implementing a regular exercise program to increase calorie burn is part of the process of dieting to lose belly fat.
Food Choices
Filling your calories with whole, natural foods can help you reduce belly fat. Choose whole grains instead of white, refined carbohydrates. A study in "American Journal of Clinical Nutrition" published in November 2010 found that eating a diet rich in whole grains correlated with a lower amount of visceral abdominal fat when compared to people who ate refined grains. Whole grains are foods such as 100 percent whole wheat bread, quinoa, brown rice and millet. Choosing unsaturated fats to replace saturated fats can also help you reduce belly fat. A study in "Diabetes Care" published in 2007 found that making this switch resulted in less fat gained at the abdomen. Unsaturated fats are in plant oils, nuts, seeds and fatty fish, while saturated fats are concentrated in animal foods, including meats, butter and whole milk. Fresh fruits and vegetables and low-fat dairy round out a healthy, belly-fat lowering diet plan.
Example
An 1,800-calorie diet that helps to reduce belly fat might begin with two scrambled eggs, two slices of whole-grain bread and a whole orange. For a mid-morning snack, spread a whole-wheat English muffin with 1 tbsp. of peanut butter and have a glass of low-fat milk on the side. At lunch, opt for 1 cup of whole-grain pasta mixed with marinara sauce, 4 oz. of grilled chicken breast and chopped bell peppers. In the afternoon, snack on a handful of almonds with 4 oz. of low-fat yogurt. Dinner might include a 4 oz. filet of grilled salmon with 1 cup of brown rice and a green salad topped with 1/2 tbsp. of olive oil dressing. Aim to exercise moderately -- at least 150 minutes per week. Exercise more if you do not start to see a resulting loss of belly fat.
References
- American Diabetes Association: Diabetes Care; Monounsaturated Fat-rich Diet Prevents Central Body Fat Distribution ...; J.A. Paniagua, MD, PHD, et al.; March 2007
- "Archives of Internal Medicine"; Waist Circumference and All-Cause Mortality...; Eric J. Jacobs, PhD., et al.; August 2010
- "USA Today"; Belly Fat May Double Risk of Death for Older Adults; August 2010
- American Cancer Society; Study: Larger Waist Size Increases Health Risk; August 2010
- National Heart Lung and Blood Institute: Assessing Your Weight and Health Risk
- Mayo Clinic; Belly Fat in Men; February 2011
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