Belly fat can be incredibly irritating. Even if you eat right and go to the gym, belly fat can get in the way of your physique goals. You may think, “If I’m doing everything right, why do I have belly fat?”
Belly fat isn’t just a stumbling block for a six-pack—it can be detrimental to your overall health.
There are two types of belly fat, subcutaneous and visceral fat. Subcutaneous fat is just below the skin, and is likely the fat you’re most aware of. Then there’s visceral fat, which resides in your abdomen and around your internal organs. This fat is much more harmful and can lead to issues such as:
- Cardiovascular disease
- Insulin resistance and type 2 diabetes
- Sleep apnea
- High blood pressure
- Colorectal cancer
So how can men lose belly fat? Through exercise, diet, and healthy testosterone levels. Here are some tips on how you can achieve this balance.
Full-body exercises are a great way to strengthen your body and reduce body fat. However, there’s no way to target a specific area for fat burn. So even doing abdominal exercises, like sit-ups or crunches, won’t burn your belly fat. But the good news is, these exercises still work your ab muscles. So when you do lose your belly fat, you’ll have a toned stomach waiting for you.
To reduce belly fat, you need to do fat-burning exercises that help reduce your overall body fat percentage. Studies have shown that High-Intensity Intermittent Exercises (HIIT) are more effective at reducing abominable body fat than other exercises. Here are three bodyweight exercises to help you achieve this.
Burpees work your core, chest, shoulders, lats, triceps, and quads, making them an exercise for overall fat burn.
To do a burpee, stand with your feet shoulder-width apart. Lower your body until your palms lay flat on the floor, about shoulder-width apart. Kick your legs backward into a push-up position, then quickly bring your legs back towards your chest. Jump back into a standing position, and repeat the process without resting in between.
Since burpees involve explosive movements, it gets your heart pumping and jump-starts your metabolism.
Mountain climbers activate your core, glutes, legs, shoulders, and triceps.
Assume a push-up position with your hands shoulder-width apart. Make sure your body forms a straight line from your head to your heels. Drive your right knee towards your chest by lifting your right foot off the ground, then move it back next to the left foot. Once your right foot is back to the starting position, repeat the exercise with your left leg. Continuously alternate legs, like you’re running in place on all fours.
Your body relies on your core during this exercise, since it has to restabilize itself every time you lift your leg up.
Running usually activates your quads, hamstrings, and calves. Adding an incline to that brings your glutes into the mix. The incline also adds an extra challenge to your runs, since your muscles are working harder against gravity, as you climb higher and higher. So crank up the treadmill incline or hit some hills as you run.
If you’re looking for low impact exercises, you can also speed walk or walk on an incline.
Even if you exercise regularly, you might notice little to no change in your fatty areas. This leads most to wonder, “Why am I still gaining belly fat?”
There’s a simple science to understanding weight gain: if you consume more calories than you expend, you will gain weight. And while you can combat a cheeseburger by exercising, it’s easier to keep those extra pounds off by not eating too much in the first place.
To help avoid caloric excess, here are some tips on what to take out of your diet and what to add.
Avoid Sugary Foods and Drinks
Sugary snacks and beverages are too easy to binge. And with an incredible amount of calories in them, they make gaining weight too easy.
These treats can be particularly detrimental if you want to lose belly fat—several studies have found consuming fructose-sweetened beverages increases abdominal and liver fat, which can lead to insulin resistance and other health issues.
Eat More Fiber
Dietary fiber, also known as roughage, is the part of plant foods your body can’t digest or absorb. Fiber can help you to normalize your bowel movements, lower cholesterol, control blood sugar, and achieve a healthy weight.
A recent study found that aiming to eat 30 grams of fiber a day can help you lose weight, lower blood pressure, and improve your body’s response to insulin.
Eat More Protein
Protein is involved in almost every bodily function, so it’s important to get enough of it even if you aren’t trying to lose weight.
Protein-rich foods are excellent for weight loss for a variety of reasons:
- Protein preserves lean body mass during periods of caloric restriction.
- Protein helps you feel fuller longer.
- Protein isn’t easily stored as body fat, unlike sugars and other carbohydrates.
For optimal weight loss, you should shoot to consume between 1.6 to 2.2 grams of protein per kilogram of your body weight.
If you’re experiencing low testosterone from aging or a hormone disorder, it might also contribute to your excess belly fat.
Low testosterone levels can lead to fat buildup and reduced energy, which makes going to the gym difficult. So if you suffer from low T, it can be hard to find the motivation to get back into shape and shed those pounds.
Men can break this cycle of low energy and inactivity with testosterone boosters. Scientific studies found there are three main reasons why testosterone is so effective for weight loss:
- Testosterone inhibits fat storage.
- Testosterone stimulates fat burning.
- Testosterone increases insulin sensitivity, which also reduces the risk of developing diabetes.
How Men Lose Belly Fat
While testosterone treatment can contribute to moderate reductions in fat mass, it is not a primary remedy for weight loss. But if you pair testosterone boosters with a balanced diet and regular exercise, you can melt that beer belly and reach your physique goals. By naturally boosting your testosterone, you can see added benefits when losing belly fat.
Get Rid of Your Belly Fat
If you’re looking to incorporate testosterone boosters into your diet and exercise regime, then check out our supplements at Andro400. Our testosterone boosters use natural ingredients to raise and sustain testosterone levels. Explore our website today to learn which supplement is right for your needs.