I’ve been exercising and watching what I eat so I thought it was time to devote a week to diet and exercise as related to WordPress.
I’ve got 16 lbs to go to reach my goal and am doing it the healthy way – 1lb per week. I’m already feeling SO much better – mentally and physically.
Weight Loss for Men: How Does a Man Lose Belly Fat?
You go to the gym at least twice a week. You only have a few beers and eat fast food here and there. You think you’re eating reasonable portion sizes, but you just can’t lose the beer belly. At Medical Transformation Center in Louisville, KY, we are passionate about helping our clients lead happier, healthier lives. Today, we explain weight loss for men to help you lose belly fat.
Weight loss for men is the same as weight loss for women. You must consume fewer calories than your body needs to maintain its current weight. At the end of the day, there are only two things you have to consider. First, you must consider how many calories you consume in a given period. Second, you must consider how many calories you burn in a given period.
Weight Loss Tips For Men: Calories In
Eat Plenty of Protein
The easiest change you can make to your diet to lose belly fat is to eat enough protein and getting the best thermogenic fat burner for stronger results. There are several reasons for this. Increasing your protein intake increases satiety. In most cases, if you’re not hungry, you won’t eat. Therefore, increasing satiety can result in effortless weight loss.
Moreover, eating enough protein throughout the day ensures you maintain your metabolically active mass even when you eat at a calorie deficit. If you push your muscles to failure through resistance training, you can even build muscle while burning belly fat by eating enough protein. Bio-available protein sources include legumes, dairy products, game meat, eggs, and lean seafood.
Add Vinegar to Your Diet
If you’re trying to lose weight, vinegar is an excellent addition to your diet. Whether white vinegar or apple cider vinegar, vinegar is one of the most versatile condiments regarding health benefits. One study found that a mere 15 to 30 ml (one to two tablespoons) of vinegar daily reduced body weight, belly fat and waist circumference over a three-month period.
According to one study, adding vinegar to your diet will reduce your daily caloric intake by 275 calories. Considering there are 3,500 calories in a pound of fat, you can lose over half a pound of fat per week with this one simple change. To increase your metabolism and satiety, try adding white vinegar to refreshing, hydrating salads and tangy barbecue sauces.
Eat More Healthy Fats
When you’re trying to burn belly fat, dietary fat is not the enemy. While it may seem counterintuitive, eating healthy fats can increase satiety, which mitigates the risk of future weight gain. It also makes weight loss easier because you will be less tempted to overeat. Try adding fatty foods to your diet such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should make a conscious effort to limit your consumption of unhealthy fats. Do not consume processed food that includes trans fats. Eat foods with saturated fat in extreme moderation. The best foods to eat include only monounsaturated and polyunsaturated fat unless the food is natural. For instance, a cup of milk has 1.5 grams of saturated fat, but this occurs naturally.
One of the biggest perks is the reported calorie-burning benefits-up to 600 calories per 30-minute session, according to Duncan. “Sitting in an infrared sauna causes the body’s core temperature to increase, increasing our heart and metabolic rate, which burns calories similar to the amount of a light jog,” says Berlingeri.
Infrared Sauna Treatment
Sound too good to be true? Maybe not. A 2017 study published in the European Journal of Preventive Cardiology found that users experienced elevate heart rates for up to 30 minutes following a sauna session, infrared saunas do the job. And recent research conducted by Binghamton University found that on average, participants who spent a 45-minute session in an infrared sauna three times a week lost four percent body fat in 16 weeks. Still, there are few studies that can point to any direct long-term weight-loss benefits.
But while proponents say incorporating infrared into your wellness regimen can be both a means of recovery and enhance performance, it’s largely about the mental perks, too. HigherDOSE spa has private, oasis-like rooms where you can control the intensity of the heat and chromotherapy lighting, which selects a color depending on your mood and preference. You can even plug your phone into the complimentary aux cord, so you can listen to music or podcast, to get the mood. (Infrared saunas found in fitness centers, physical therapy centers, and spas offer a similar zen experience-and ability to stream Netflix!-so you can get those same perks even if you don’t live near a dedicated studio.)
Kaps says that “infrared also triggers our brain’s happiness chemicals (especially serotonin and endorphins) so you get your high naturally-and leave feeling beautiful and buzzed.” Plus, one study published in the journal JAMA Psychiatry found that exposing skin to heat from infrared lamps can mimic the effect of antidepressants by stimulating the production of serotonin.
“It’s both relaxing and stimulating,” she says. “After a session, you’ll feel like you’re on clouds, and you’ll have that glow-from-within, dewy skin. You’re refreshed and re-energized, but you also feel cleansed, focused, and clear-headed.”
Drink Healthier Beverages
Another simple change you can make to burn belly fat is to make healthier beverage choices. If you drink soda, stop. This may be a difficult change to make at first, but it will cut hundreds of calories from your daily intake without even committing more time to the gym. You should also stop drinking processed fruit juices.
If you can’t start your day without a glass of orange juice, make homemade orange juice. Limit your alcohol intake. A single shot of liquor contains only 96 calories. However, alcohol dehydrates you, which makes you crave salty foods like pretzels and french fries. Alcohol also reduces your inhibitions so you are more likely to eat half of a pizza or a double bacon cheeseburger.
Drink More Water
There is nothing wrong with drinking a reasonable portion of whole milk or homemade fruit juice. However, most of your liquid intake should come from calorie-free beverages. Green tea and coffee are high in polyphenols, antioxidants and other micronutrients that are good for your health. If you’re not sensitive to caffeine, these are good choices.
But drinking water is the best thing you can do to help you lose weight. Often, we mistake our thirst for hunger. Therefore, we instinctively eat high-sodium foods to help our body retain what little water it has left. But our body does not actually need the calories for fuel, so we gain weight. Water boosts your metabolism, does not confuse your hunger signals, and is calorie-free.