Best Way To Lose Belly Fat For Men Over 40 – Men who carry extra weight around their bellies don’t need another article blaming them for their physical condition – they know what they look like, thank you, and many have developed enough confidence self so as not to care.

What they (or, maybe, you, since 33.7 percent of US adults can be classified as obese) should know is that there are some legitimate medical reasons to consider losing some weight, especially from the gut. There’s more to worry about than how you look in the mirror.

Best Way To Lose Belly Fat For Men Over 40

Belly fat is different from fat in other parts of your body. The extra weight some people carry around their waists, arms, and love handles isn’t the same — that’s subcutaneous fat, which sits under the skin and is relatively harmless, according to Harvard Medical School. The stuff in your belly, visceral fat, goes deeper, around your abdominal organs. It’s a metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease.

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The idea that abdominal obesity is the most dangerous type is not new. Back in the 1940s, French physician Jean Vague observed that some obese patients had normal blood chemistry, while some moderately overweight patients showed serious abnormalities that predisposed them to diabetes. heart or diabetes. Almost always, the latter patients carry their fat around their middles. And, almost always, they are men.

Many studies since then have shown that belly fat can be a subtle threat, not just the harmless product of a sedentary lifestyle or genetic predisposition. This is a sign that your body chemistry is intact.

There are many substances secreted by your larger belly to your heart, liver, and other vital organs. Among them:

• Free fatty acids. Directly released by the liver, it impairs your ability to break down insulin, which over time can lead to diabetes.

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The result of all these chemicals floating around is a big problem for big-bellied men. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risk of heart disease. The single best indicator of many heart disease risks? No, not the men’s family histories or their cholesterol profiles. The amount of belly fat they carry.

By the way, heart disease, diabetes, and cancer are just three of the ways that belly fat can harm your health. If you count them all, you will find at least 39 different diseases associated with abdominal obesity.

If you’re looking to cut some dangerous belly fat after learning about the risks, fear not. Follow this advice, and you’ll start shedding pounds — and the dangers from visceral fat — once you make it your daily routine.

Diets usually fail for one of two reasons: They’re either too strict about the type of food you put in your stomach, or they often leave you feeling like you’re not putting any food in your stomach. In either case, it usually doesn’t take long before you give up on the plan and go back to your old bad habits.

How To Lose Belly Fat Fast: 12 Week Fitness Plan

You won’t be sabotaged by any of the problems with the Belly-Off Program Diet, created for us by trainer and nutritionist Thomas Incledon, Ph.D., R.D. Incledon built our program around three simple weight loss principles. around three types of macronutrients:

If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of the calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thus making weight loss easier). Just as importantly, high protein diets have been shown to be the best way to attack belly fat. In a study, published in the International Journal of Obesity, Danish researchers put 65 people on a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn’t bad. But the high-protein subjects lost an average of 20 pounds — including twice as much belly fat as the low-protein group.

Get enough fat – about 30 percent of your calories. First, fat helps you feel fuller between meals, which curbs your appetite. Second, it provides essential fatty acids needed for good health. Best of all, fat makes you feel like you’re eating real food, not starving in the land of plenty.

If you get enough protein and fat, your total calorie intake should take care of itself. Because you feel full, you don’t indulge in a can of Pringles and blow your calories every day. The remaining 45 percent of the calories in our plan come from carbohydrates – enough to give your palate a full range of flavors and your body a combination of fast and slow burning fuel.

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The meals shown here are “templates” that you can modify in any number of ways to please your taste buds and avoid eating the same old thing every day. Follow them and you will get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most obese, while allowing most men to lose fat in their middles at a steady pace. (Don’t worry about hitting numbers on the nose every time. If you exceed your fat quota at lunch, for example, just cut back a little at dinner.)

Changing your diet alone can have a big impact on your belly fat – but to help you along the way, you’ll want to be active. A combination of diet and exercise is still the best ticket to permanent gut reduction, especially if you start building new routines based on an overall healthy lifestyle.

So what is the best type of exercise for losing your gut? The short answer is either way you do. But some research suggests that for many men, especially large men with large bellies, lifting weights may be the best way to lose weight.

A 2014 Harvard study found that men who did twenty minutes of daily weight training had less age-related increases in belly fat compared to men who spent the same amount. at the time of doing aerobic activities, and other studies show a similar level of success when men go to the gym to lose fat. The implication: Men can cut belly fat most effectively with weight training.

A Complete Guide To Losing Belly Fat For Men

Consistency is key in the weight room. Try to stick to a plan where you exercise at least three days a week, using as many compound movements (think squats, presses, and deadlifts) as possible. There are tons of great fat burning exercises to choose from — or you can start by trying this simple interval routine.

And just because you’re focusing on weight training, that doesn’t mean you have to completely abandon a cardio routine — just make sure you’re not mindlessly logging miles on the treadmill. Interval-based HIIT and Tabata-style workouts burn fat, and they can be accessible for beginning exercisers.

Be sure to program your cardio workout with your weight training properly, though — a 2017 study found that performing cardio workouts and weight training on alternate days is more more effective at burning belly fat than stacking exercises with each other in the same session. Put the two together, and watch that pesky midsection shrink.

Lou Schuler, CSCS, is a National Magazine Award-winning journalist and editorial director of the Personal Trainer Development Center. A lifelong gym rat (he joined his first health club in 1980), he has contributed to Men’s Health for over 20 years, and is the author or coauthor of several popular books on strength training and nutrition. , including six books of New Rules. in the Lifting series, with Alwyn Cosgrove.

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Whether you call it a “dad bod” or a “beer belly,” every man hates dealing with the dreaded belly fat. Having extra flab around your midsection can not only make fitting into your favorite pants a chore, but it can also be a predictor of future health problems. According to Harvard Health Publishing, visceral fat is associated with greater amounts of total cholesterol and bad cholesterol,

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