For a man to lose belly fat there are some simple changes that can be made on a daily basis so as to prevent fat accumulation and to increase metabolism.
It is also important to drink about 1.5 to 2 liters of water per day, eat every 3 hours, sleep for about 7 to 8 hours and maintain this healthy lifestyle by continuing to take this diet and exercising regularly.
1. Reduce alcohol consumption
The main cause of abdominal fat in men is the excessive consumption of alcoholic beverages. Therefore, the first step to losing belly fat is to quit drinking alcohol and replace it with water or green tea so as to lose weight.
2. Avoid sugar and fat
Reduce and avoid sugar and fat in the diet by avoiding sugary or fatty foods or drinks such as cakes, cookies, candies, ice cream, jam, ready-made gelatin, guava or soft drinks.
3. Increase consumption of protein-rich foods
Eat protein-rich foods like meat, fish, egg, milk, cheese and yogurt, beans, peas, brown rice and soy, because protein is an essential nutrient in belly fat loss.
4. Reduce the amount of carbohydrates in the diet
Decrease consumption of carbohydrates such as bread, cereals, rice, pasta, wholewheat toast or cracker water and salt. Choose to consume foods low in carbohydrates such as vegetables, milk, cheese, yogurt, meat, fish and egg. By reducing the amount of carbohydrates, appetite decreases and weight loss and abdominal fat loss occur.
5. Consume more fiber-rich foods
Eat whole grains, fruits, vegetables, legumes and dried fruits, opting for soluble fibers that are found in peach, banana, pear, strawberry, tangerine or broccoli. Soluble fibers bind to water and form a thick gel that stays in the intestine, giving a prolonged feeling of satiety and reduced appetite.
6. Exercise regularly
A combination of aerobic exercises such as walking, running or swimming and body building exercises like abdominal plank, squat, abdominals or push-ups, are important to lose belly fat. This is because exercise burns fat build up, hence defining the muscles of the body.
An excellent way to increase metabolism and spend energy stored in form of fat is running on the street, on the beach or at the gym. Avoid knee injuries by wearing the right gear for running. In addition, one may also follow a workout plan.
Although one can run at any time of the day, it is more effective to run in the morning because metabolism is faster throughout the day and it is easier to complete the workout.
Why do men lose weight faster than women?
Men lose weight faster than women because they have about 20% more muscle volume than women. This results in faster metabolism as they spend more calories to perform the same activities as women.
Those with less accumulated fat spend more calories even at rest because muscles contain a greater amount of mitochondria, which are responsible for energy expenditure.
For women to lose more weight quickly, the secret is to do physical exercises such as bodybuilding, which increases the number of mitochondria and muscle mass. The woman will therefore lose more weight easily and will have higher energy expenditure even at rest.