Belly Fat this is the type of fat that accumulates in men with bellies, it is not just a simple layer and termed subcutaneous fat. But this is also the visceral fat, present in the inner part of the stomach, that gets accumulated around the intestines and organs.
Visceral fat, being one of the most dangerous, could even bring about serious health problems as follows:
- hypertension
- disbiosis of blood fat
- sleep apnea
- heart failure
- hyperglycemia and diabetes
- some cancer types
- cerebrovascular accident
- fatty liver
- premature death from any cause
Age and Genetic Contribution
There are basically four components that determine a person’s weight:
- Daily caloric intake
- Daily calorie expenditure
- Age
- Genetics
If the calories are consumed much higher than burned per day then the person will start gaining weight. This weight can also be stored in the form of belly fat.
As age progresses, muscle mass begins to decline. This problem worsens especially if one does not exercise regularly. The less muscle one has, the less it requires to burn calories, resulting in difficulty in maintaining a healthy weight. For example, a 50-year-old man requires 200 calories less in comparison to a 30-Year man.
Genetics accounts for some role as well. This will decide where fat will be deposited on the body.
Alc and belly fat
Excessive alcohol consumption is often responsible for the so-called “beer belly” or simply increased belly fat. However, it is not that beer is the only culprit. Any one drinking all types of alcohol excessively is likely to take in calories, which are resultant in more belly fat. Hence, alcohol consumption should be done in moderation. For men, this consumption should be kept within two drinks per day.
How to measure your belly size?
To find out whether you are in good or bad state as far as belly fat is concerned, measure your waist:
- Take a tape measure and place it around your waist with your stomach bare and just above the hipbone.
- Tighten the tape so that it fits snugly against the skin, but don’t press.
- Breath out slowly and take the measurement, without pulling in your stomach.
For men, a waist measurement beyond 40 inches (102 cm) signifies a higher probability of suffering from some health problems.
With just some abdominal exercises, it’s not going to work. With the proper diet and exercise methods, it’s happening.
1. Healthy Diet
- Include plant-based foods, such as fruits and vegetables, whole grains.
- Emphasize lean proteins from fish and low-fat dairy.
- Limit saturated fats from the processed red meat and high-fat dairy.
- Eat unsaturated fats found in fish, nuts and some vegetable oils.
2. Eat the right amount
- Eat small portions while at your house.
- Share meals at restaurants and eat half of it, then take the rest home.
3. Avoid Sugary Drinks
- Water or unsweetened.
4. Physical Activity Supplements for the Body
- According to the Department of Health, individuals should perform not less than 150 minutes of moderate aerobic activity (for example brisk walking) or not less than 75 minutes of vigorous aerobic activity (such as running) a week.
- Strength training should also be done at least two times every week.
- High-Intensity Interval Training and strength training can help in reducing belly fat.
Stay consistent and patient
It would take time and effort to lose belly fat. Losing weight is slow and steady, as it’s not rapid. Count your accomplishments; ask from your health expert if you should.
Conclusion
Having belly fat, although not merely an aesthetic problem for men, is potentially a cause for a number of serious diseases. Proper diet, regular exercises, and all healthy habits can keep it under check.
