Belly fat is a grotesque thing and it is difficult to get rid of it and its damage is greater than just a matter of appearance. Excess weight in the middle body area carries a lot of burden, especially for men. A larger waist circumference exposes you to a higher risk of chronic diseases such as diabetes, heart disease, sleep apnea and even certain cancers (such as colon or rectal cancer). Weight loss reduces the amount of belly fat and therefore the risks involved. Start a range of dietary fevers and lifestyle changes to help lose the excess weight and build a different, healthier lifestyle.
Modify your diet
Talk to your doctor
Talk to your doctor before you start any diet or physical exercise program. Your doctor will be able to tell you whether this system is safe and suitable for you.
Excess belly fat is often associated with many chronic health conditions such as diabetes or heart disease; it is important to tell your doctor about your diet in order to make sure there are no harmful side effects to your health.
Eat fewer carbohydrates
Studies have shown that carbohydrate-rich foods cause an increase in belly fat and waist circumference. Reducing the amount of carbs in your diet helps you lose weight and reduce belly fat.
Reduce the intake of empty carbohydrates found in foods such as bread, rice, crackers, and pasta. These foods are not necessarily harmful to health (preferably when they are made with whole grains), but they are not considered to be nutrient-rich substances.
If you’re going to eat carbohydrate-rich foods, choose 100% whole grain. This type is rich in fiber and nutrients and is a better health option.
Whole-grain foods include brown rice, whole wheat bread (whole wheat bread), whole-wheat pasta, barley, and quinoa.
Your diet should consist of lean proteins, vegetables, fruits and low-fat dairy.
Depend on proteins
Protein foods help men lose weight, reduce belly fat, and maintain non-fat muscle mass. Eating enough protein will also help you feel full longer.
Men need to eat 50 to 60 grams of protein a day. You may need a little more if you’re doing a lot of physical work during the day.
Non-fat proteins include foods such as chicken, turkey, eggs, low-fat dairy, seafood, red meat, and tofu. These foods provide you with the energy you need and help you feel full without accumulating unnecessary calories inside your body.