Photo: Dapo Abideen

How to reduce belly fat men?

To battle the bulge: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains. ... Keep portion sizes in check. Even when you're making healthy choices, calories add up. ... Replace sugary beverages. ... Include physical activity in your daily routine.

mayoclinic.org - Belly fat in men: Why weight loss matters - Mayo Clinic

Are carrots high in magnesium?

In addition to leafy greens, other vegetables high in magnesium include potatoes, broccoli, and carrots. Aug 16, 2019

Last updated Jan 18, 2022

What can I eat late at night to lose weight?

The following are some of the best snacks for weight loss. Hummus and vegetables. Hummus is a traditional Mediterranean dish that people make from...

Last updated Oct 26, 2018

Promotion

Belly fat in men: Why weight loss matters Belly fat is nothing to joke about. Find out what causes belly fat, the health risks it poses for men and what you can do to lose the extra pounds. By Mayo Clinic Staff If you're carrying a few extra pounds, you're not alone. But this is one case where following the crowd isn't a good idea. Carrying extra weight — especially belly fat — can be risky.

Belly fat is a more dangerous fat

Open pop-up dialog box Close Belly fat Belly fat Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Too much visceral fat is strongly linked with a greater risk of serious health problems. The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs. Regardless of your overall weight, having a large amount of belly fat increases your risk of:

Cardiovascular disease

Insulin resistance and type 2 diabetes

Colorectal cancer

Sleep apnea

Premature death from any cause

High blood pressure

Age and genetics may contribute to gaining belly fat

Your weight is largely determined by three main factors:

How many calories you consume during the day

How many calories you burn off through daily exercise

Your age

If you eat too much and exercise too little, you're likely to pack on excess pounds — including belly fat. Getting older plays a role too. As you age, you lose muscle — especially if you're not physically active. Loss of muscle mass decreases how quickly your body uses calories, which can make it more challenging to maintain a healthy weight. According to the 2015-2020 Dietary Guidelines for Americans, men in their 50s need about 200 fewer calories daily than they do in their 30s due to this muscle loss. Your genes also can contribute to your chances of being overweight or obese, as well as play a role in where you store fat. However, balancing the calories you consume with activity can help prevent weight gain, despite your age and genetics.

Alcohol's calories contribute to beer belly

Drinking excess alcohol can give you a beer belly, but beer alone isn't to blame. Drinking too much alcohol of any kind can increase belly fat, because alcohol contains calories. If you drink alcohol, do so only in moderation.

What can I put in green tea for weight loss?

Green Tea with Lemon and Ginger Like green tea, lemon and ginger can also promote fat loss, and adding them to your daily cup can enhance the...

Last updated Apr 28, 2018

Does lemon burn belly fat?

Lemons are known to help you lose weight; thanks to the presence of vitamin C and antioxidants that promote good digestion. Lemons also have...

Last updated Jun 16, 2022

Promotion

For men age 65 and younger, moderation means up to two drinks a day. For men older than age 65, it means up to one drink a day. The less you drink, the fewer calories you'll consume and the less likely you'll be to gain belly fat.

Determining your belly size

So how do you know if you have too much belly fat? Measure your waist: Stand and place a tape measure around your bare stomach, just above your hipbone. Pull the tape measure until it fits snugly around you, but doesn't push into your skin. Make sure the tape measure is level all the way around. Relax, exhale and measure your waist, resisting the urge to suck in your stomach. For men, a waist measurement of more than 40 inches (102 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.

Losing weight and exercising will shrink your middle

You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat. To battle the bulge: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains. Choose lean sources of protein such as fish and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Also limit processed meats. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead. Focus on plant-based foods, such as fruits, vegetables and whole grains. Choose lean sources of protein such as fish and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Also limit processed meats. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead. Keep portion sizes in check. Even when you're making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home. Even when you're making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home. Replace sugary beverages. Drink water or beverages with artificial sweetener instead.

How can I lose weight fast on a plant-based diet?

How to Lose Weight on a Plant-Based Diet Eat Protein at Every Meal. Protein is known for its role in regulating hunger and controlling appetite....

Last updated Dec 8, 2020

Why doctors stop using metformin?

This is because an unacceptable level of a probable carcinogen (cancer-causing agent) was found in some extended-release metformin tablets. If you...

Last updated Apr 20, 2021

Promotion

Drink water or beverages with artificial sweetener instead. Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. Losing belly fat takes effort and patience. To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track. There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form. From Mayo Clinic to your inbox Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Email ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Subscribe! Thank you for subscribing! You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry

mayoclinic.org - Belly fat in men: Why weight loss matters - Mayo Clinic

How does ashwagandha affect thyroid?

Ashwagandha appears to stimulate your endocrine system, boosting thyroid hormone levels by reducing cortisol ( 6 ). Jun 11, 2019

Last updated Feb 27, 2019

How will I look when I lose weight?

There's no way to know exactly what you will look like when you lose weight, as what weight loss really looks like (and how you carry weight in...

Last updated Jul 21, 2019

Learn More »

Promotion

What do you eat the first week of keto?

The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead. What do you eat during the first week of Keto?...

Last updated Dec 8, 2020

Promotion

Why take phentermine after breakfast?

How is Phentermine Taken? Phentermine should be taken on an empty stomach so that it can be absorbed properly and work most effectively. It is...

Last updated Oct 11, 2022