How can men get rid of their “spare tire”? Belly fat is known by many names and is one of the trouble areas where stubborn fat can be the toughest to get rid of. Fun Fact: A recent study showed that 38% of US men were obese. This is a more serious health risk than being overweight since it greatly increases your risk of various health conditions like type-2 diabetes, heart disease, and cancer. So it’s important to learn how to lose weight fast for men. This can help you slim down, burn fat, and get rid of that “beer belly” even if you don’t drink alcohol.
Like other health issues, it’s important to know the basics of the situation. What causes belly fat? Is it safe to lose weight fast? What are the best ways to shed weight and burn fat? You have several options for weight loss. They include eating more protein/fat/fiber, cardio/weight-resistance exercises, getting a good night’s sleep, and simply drinking more water. The bad news is there’s no quick fix like “5-minute abs.” You can lose weight without exercise but it will still take some dedication and self-discipline to reach your weight loss goals and go shirtless in summer.
Why Do Men Have Problems with Belly Fat?
When men go on weight loss programs like Keto, Atkins, or Paleo, one of their main goals is to lose belly fat. People often joke about their own spare tire or beer belly but it’s no laughing matter. Studies show that being slightly overweight can increase your risk of several health conditions. The risks spike for obese people.
There are a few key issues here. One is the amount of fat that causes a fat stomach. The term “obese” means that a person has a Body Mass Index (BMI) of 30+. This is a weight/height ratio. It’s related not only to your body weight but also body fat. A BMI of 30 is quite high.
Then there’s also the type of fat that’s contained in the fat. It’s not just the layer of fat right under the skin. It also includes visceral/deep fat that surrounds the internal organs.
This helps to explain why BMI is a better sign of being overweight than just bodyweight. It’s reasonable for a tall man to be heavier than a short man. However, it’s quite another story if either one has lots of body fat and a high BMI.
Belly fat can increase your risk of several health conditions include:
- High blood pressure
- Prediabetes/type-2 diabetes
- Premature death
- Sleep problems
- Colon cancer
- Heart disease
There are some basic yet critical reasons why you might be gaining weight. They include high calories, lack of exercise, and growing older. While we can’t do much about age/genetics we can certainly take steps to eat fewer calories and be more physically active.
Speaking of genetics, studies show that the effect of genes on the risk of being overweight/obese ranges from 25% to 80%. Many people blame being unhealthy on “bad genes.” However, you can’t really blame your parents for being overweight/obese when you’re eating unhealthy food and sitting all day.
How to Lose Weight Fast for Men
Eat more protein/fiber
Studies show that both can help with weight loss. Proteins contain amino acids that help to fuel “neurotransmitters.” These are the brain’s signal-senders. Some help to tell us when to stop eating when we’re full.
If you’re not getting enough of all 20 amino acids this could affect appetite control. In other words, your stomach might be full but it takes longer for you to get the message because of a low-protein/amino diet.
A high-fiber diet is another way to help you lose weight. One reason is that it can help with overall digestion. That, in turn, can help process food better and help the body ditch unwanted substances like toxins.
Another benefit of fiber is the body doesn’t digest it. This explains why it’s factored in when you calculate “net carbs” on diet programs like Keto. For example, leafy greens are low-carb but have even lower net carbs since they’re also high in dietary fiber.
Watch the salt intake
This isn’t just table salt but also “hidden” salt in pre-packaged products. Most adults only need 500mg of sodium per day, which works out to 1.5 tablespoons of some soy sauces. High sodium content can cause potential health issues like high blood pressure and heart disease.
Another problem with salt is that it can cause water retention. That can result in weight gain because your body holds onto fluids instead of
Do cardio or weight-resistance exercises
A big mistake people often make is thinking that simply running on treadmills or pedaling on exercise bikes will result in big weight loss. You should certainly include low-intensity cardio in your workouts.
However, studies show that a combination of high-intensity cardio and weight-resistance training provides the best results for weight loss. This includes high-intensity interval training (HIIT), which combines both.
There’s the issue of whether you should go high-weight/low-reps or low-weight/high-reps. Studies show that you should probably consider doing some of both.
More Ways Men Can Lose Weight Super-Fast
1. Eat more healthy fat
This includes fatty acids like omega-3s. This might seem illogical since it’s—well, fat. However, recent studies show that it’s more about the type of fat you consume than the amount.
2. Catch more Z’s
What does getting 7 to 9 hours of sleep have to do with weight loss? Many studies show they’re linked. Some possible benefits related to appetite control, hunger hormones, and obesity rates.
3. Drink more coffee
Studies show that coffee can provide several health benefits related to weight loss. They include higher metabolism, fat-burning, and appetite control.
Studies show that the caffeine in a cup of coffee can help to break down fatty acids, which can speed up weight loss. Make sure you go with options like freshly brewed black coffee and avoid the 3-in-1 variety that looks nothing like the original coffee beans.
4. Ditch refined carbs
This includes rice, pasta, bread, and others that include processed grains. This differs from whole grains, which are higher in protein, fiber, and vitamins/minerals.
Studies show that refined grains can cause various health issues like obesity, inflammation, and prediabetes/diabetes. For faster weight loss make 100% of your grains whole grains.
5. Drink more water
This is easily one of the easiest ways to lose weight. There are several reasons. This is a natural body detox that can help you get rid of unwanted wastes/toxins in your body by flushing them out. In order to get the best results to drink at least 3 liters (0.8 gallons) of water per day.
The weight loss won’t be permanent since it’s just water weight. However, you’ll lose more weight when you start your program and it will help to keep losing weight. Other pluses of water are it’s the only all-natural 0-calorie food/drink and can help with appetite control by helping you feel fuller and learn how to lose weight fast for men.