Quick Steps on how to lose Belly Fat

A large belly is a collection of fat around the abdominal area and it is popularly called potbelly. If you’re tired of having those extra pounds hanging over your jeans or getting sick of beer-belly quodlibets from friends and relatives, you may want to take steps to reduce (or even, hopefully, lose already) that unwelcome pudge. Here are some tips on how to lose a big belly.

Steps on how to lose potbelly

Here are a few steps on how to get rid of big belly in a man;

• Limit your consumption of beer and other alcoholic beverages.
• Develop good posture. Stand up straight, walk with your head held high, stand upright and avoid bending.
• Dinner at least 2 to 3 hours before going to bed.
• Add exercise to your daily routine. Take the stairs rather than the elevator.
• Walk as much as you can. Fast walking is considered the best exercise for all age groups.
• Perform abs and stomach exercises to tone your muscles and help reduce the area. This won’t get rid of fat, but it may start to improve your stomach profile.
• Sign up for an appointment with a fitness specialist or personal trainer to set up an exercise program designed specifically for you.
• Improve your eating habits. Minimize fat intake. Eat less. Avoid junk food and fried foods; instead, choose salads, lean proteins, whole grains, and fruit. Drink plenty of liquids (8 to 10 glasses of water a day), while avoiding sweet sodas.
• Talk to a friend or family member about your efforts. Once you tell someone else, you will feel more committed to making a change, and you can check in person that stage reports that your tummy is contracting.

Tips and warnings

Avoid accidental plans; they are harmful to the body and the results are usually temporary.

 

How to Lose Belly Fat or PotBelly in Men

What causes belly fat in men?

Visceral fat is often referred to as belly fat. This fat grows deep inside the abdomen and poses the greatest health threats. According to doctors at the Mayo Clinic, men who have belly fat have increased the risk of heart disease, stroke, cancer, diabetes, cholesterol, metabolic syndrome, and sleep apnea. The Mayo Clinic estimates a waist circumference larger than 40 inches or 102 centimeters to be unhealthy. Getting rid of belly fat requires a two-part pattern of diet and physical activity.

Find out your basal metabolic rate (BMR) or the number of calories your body needs each day. To calculate your BMR, use the following formula: BMR – 66 – (6.23 x weight in pounds) – (12.7 x height in inches) – (6.8 x age in years). You can also find BMR calculators online.

Add extra calories to your BMR to take into account your activity level. If you are sedentary, multiply your BMR by 1.2. If you are slightly active, multiply your BMR by 1,375. If you are moderately active, multiply your BMR by 1.55. If you are very active, multiply your BMR by 1,725.

Aim to lose one to two pounds a week. This is the number that the mayo Clinic’s doctors agree is realistic and is easier to maintain in the long run. To do this, eat 500 calories less than your daily caloric needs. Losing 500 calories a day will lead to a pound of fat loss of more than 7 days.

Eat a healthy and varied diet with low-fat proteins as well as fruits, vegetables and whole grains. Eating fewer calories can mean you are eating less nutrients so eating a variety of foods will help you get a variety of vitamins and minerals. You can also supplement with daily vitamins for extra support.

Cut off alcoholic beverages and sodas that are loaded with calories but do not offer nutritional value.

Exercise

Increase your daily physical activity until you burn 500 calories a day. This will lead to an extra pound of fat loss each week.

Change your exercise routine every two to four weeks to keep your body getting used to exercise. Once your body uses an exercise, it becomes more efficient and requires fewer calories to perform the same activity. Changing your exercises helps keep your body to challenge.

Add two days of strength training for your week, in accordance with the American Heart Association’s guidelines. This will help maintain and build muscle.

Choose a variety of strength training exercises that target all your muscle groups: chest, back, legs, arms, and core. Start your strength training slowly, using light weights and longer rest periods. Gradually heavier weights and shorter rest periods.

Tips and warnings

• Spot reduce, or using an exercise like sit-ups, in the hope of losing weight in this only area, cannot work. You may be able to build muscle in this area, but it will still be covered with fat.

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