How to Lose Stubborn Belly Fat for Men in 30 days
Excessive abdominal fat not only looks less than ideal, it can also be bad for your health. Fat around the belly and hips can increase the risk of developing heart disease and type 2 diabetes (1).
For many men, shifting stubborn belly fat is one of the most difficult parts of their weight loss efforts. Luckily, scientists and nutritionists around the world have been performing studies on the best ways to lose it.
There are five simple ways to shed abdominal fat in as little as 30 days. Forget about fad diets. All it takes is a little bit of determination and knowing what actually works.
Minute for minute, high intensity interval training burns more calories than any other form of exercise. HIIT involves performing your exercises at varying paces. As an example, you perform 10 seconds at a gentle pace and then 20 seconds going all out. This is typically repeated over a period of 4 minutes for each exercise.
The metabolism is boosted to maximum capacity and continues burning calories long after exercise has finished. Combine high intensity interval training with strength training to increase lean muscle mass. Pound for pound, muscle burns more calories than fat does. Therefore, losing stubborn belly fat quickly and easily is possible.
Eat More Protein
Protein is not only the building block of muscle tissue, but also helps you lose body fat. There is no such thing as spot reducing fat from a certain area. The only way to truly shed stubborn belly fat is by losing weight all over. Protein is known to be extremely satiating and can help you consume approximately 440 calories less each day. It is also known to help boost the metabolism and can help prevent weight gain in the future. High protein foods that can help you lose belly fat fast include:
In one study, protein was shown to lower the risk of gaining belly fat over a five-year period (2). The same study also found that oils and refined carbs had a direct link with increasing the amount of abdominal fat. Focus on making approximately 40% of your calorie intake protein.
Low Carb - Not Low Fat
One of the quickest ways to lose belly fat in 30 days for men is to cut back on carbs. Not all carbs are made equal and the body does require a certain amount to function properly. One of the worst things you can do is go on a low fat diet. The majority of low-fat foods switch out the fat with sugar and other carb-rich additives. Studies have shown that a low carbohydrate diet targets belly fat and visceral fat around the liver and organs more than low-fat diet do (3).
Eliminate refined carbohydrates such as white bread, white pasta, white rice, candy, processed foods and sugar. Complex carbohydrates such as brown rice, whole grains and cruciferous vegetables help keep blood sugar levels stable and prevent cravings. Ideally, you want to aim for 50 g or fewer complex carbohydrates each day to see dramatic belly fat loss.
It is no secret that to lose body fat do you need to burn more calories than you consume. The three tips above will help you burn more calories when working out while eating less calories without feeling deprived. So, if you are wondering how to lose stubborn belly fat in 30 days, these tips will go a long way to helping you.
META-DESCRIPTION ** Stubborn belly fat can make all the difference between a rad bod and a dad bod. Learn how to lose stubborn belly fat in as little as 30 days.**