Belly Fat: What It Is and How to Lose It

If you’re one of them, don’t worry – it is possible to get rid of this excess weight and achieve a flat stomach. Although it’s impossible to spot reduce fat from a specific area of the body, it is possible to lose weight overall – and this will eventually lead to a reduction in belly fat as well. The best way to achieve this is to make sure that you’re eating a healthy balanced diet and getting enough exercise. This combination will help you burn more calories than you consume, leading to weight loss. Read on for a detailed men’s diet plan to lose belly fat, along with foods to avoid and other tips.

A.M. Snack (110 calories)

Engage your core, and maintain a straight line from head to heels. Marty Munson, currently the health director of Men’s Health, has been a health editor at properties including Marie Claire, Prevention, Shape and RealAge. Julie Stewart is a writer and content strategist whose work has also appeared in Health, and Women’s Health, Everyday Health, Vice, and Shape. That doesn’t mean weighing yourself daily or weekly is for everyone. Her published work appears on hundreds of health and fitness unimeal app websites, and she’s currently working on publishing her first book! Some people’s genes make them more likely to store fat deep in the belly rather than in safer subcutaneous places.

Choose whole grains instead of refined grains

This is the best diet plan for men rich in protein and dietary fiber but low in carbs and fats. Controlling portion sizes helps reduce overall calorie intake, which is essential for losing belly fat. By eating smaller portions, men can prevent overeating while still consuming the necessary nutrients. Incorporate measuring tools or visual cues to keep portions aligned with weight loss goals, ensuring that meals stay satisfying without excess calories. Implementing a structured weekly meal plan tailored for men aiming to lose belly fat provides clarity and purpose. Consistency, balanced nutrition, and physical activity work together to support fat loss and improve overall health.

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Avoiding these foods in your fat loss diet plan for male will create a calorie deficit essential for effective weight loss. Instead, opt for whole grains, lean proteins, lots of vegetables, and plenty of water. This will help boost metabolism, support healthy digestion, and provide necessary nutrients. A well-structured weekly meal plan tailored for men can make all the difference.

What Is The Best Diet For Men To Lose Body Fat?

Overall lifestyle and dietary changes are the best way to lose stomach fat. Compound exercises like squats, deadlifts, bench presses, and pull-ups are effective for building muscle and boosting metabolism. Incorporate core-specific exercises like planks, https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know leg raises, and Russian twists to strengthen the abdominal area, though spot reduction is not possible. This mix helps you get the best results and boosts your health.

Ashok Saini, a pharmacist from Ludhiana, overcame his struggle with excessive belly fat by following Fitelo’s diet plan, accommodating his busy schedule with easy-to-cook meals. Incorporating cheat meals, he successfully shed significant belly fat in 40 days. For more guidance on your diet, you can connect with our Fitelo experts. They can help you with a customized fat-loss diet plan to achieve your desired health goals.

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• You don’t have to eliminate it completely, but you will have to make wise choices when you’re out and make sure that you plan in advance for big meals out or for alcohol.
• A 200-lb male should target 144–200 grams of protein daily, with sources like lean beef, chicken, and Greek yogurt.
• So, include this fat burning food in your diet for weight loss and to effectively burn excess fat from your body.
• That’s why focusing on fat loss instead of just weight loss is the smarter, healthier choice.
• From creating a structured meal plan to introducing core-strengthening exercises, we help men achieve fat loss while building better health habits.
• Many of these goals relate to health and fitness, including weight management.

For example, look at the picture below to see what 200 calories of Oreos look like and what 200 calories of cereal look like. For the same amount of calories, you could fill your stomach with a mountain full of strawberries and carrots. Not essential, but whey protein, creatine, and omega-3s can help. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. The most common pattern is the 16/8 method, which involves an 8-hour eating window followed by a 16-hour fasting period. The authors note that cycling-based HIIT programs were the most effective.

Dinner (500 calories)

You will also get customised diet plans daily, regular dietician check-ins, and 24/7 expert support, along with a library of 60,000+ delicious recipes. If progress stalls, reassess calorie intake or increase physical activity. Flexibility in your plan allows continuous improvement and avoids plateaus. While supplements can be tempting, it’s essential to understand that no pill can replace a healthy diet and consistent workout routine.

Day 30

You can’t ‘spot reduce’ fat from the areas you’re looking to slim down or tighten up. What’s actually best for trimming stubborn belly fat is a combination of aerobic exercise and strength training as this will burn calories, increase muscle mass and speed up metabolism. Aim for at least 30 minutes of moderate-intensity activity most days of the week – this can be something as simple as brisk walking. Once you’ve reached your goals, don’t give up – continued exercise will help you maintain a slimmer stomach. Pair your high-protein diet with a caloric surplus if your goal is muscle gain, or a slight deficit if fat loss is the priority. However, ensure you’re not cutting calories too drastically, as this can lead to muscle loss.

What should I eat to lose weight?

This is an effective way to stay full longer and burn fat faster. Some sources of protein are dairy products, meat, eggs, legumes, and seafood. This type of diet is rich in healthy fats and protein-rich foods.

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Therefore, preserving muscle mass can help support your weight loss goals. When it comes to fluid and hydration, many Americans rely on sugar-sweetened beverages. However, excess intake of sweet beverages is linked to weight gain. The exact amount of food you will need depends on your goals (see section above).