According to an article, in India, obesity is a growing concern, with 26 million men classified as obese in 2022. Adopting a balanced diet plan can aid in weight loss and prevent chronic health issues like diabetes and heart disease. This involves eating as much as you want of certain low-calorie, high-fiber foods (such as vegetables) until you feel full. This can help to reduce your overall calorie intake and lead to weight loss. As a result, you’ll now have room to introduce more carbs into your diet. These extra carbs can not only help you better manage your hunger levels, but they’ll also provide you with a boost in energy to support your daily activities and performance in the gym.
Regulating Alcohol Intake
Keep learning about nutrition and health to make better choices. This journey is about getting healthier overall, not just losing weight. By focusing on long-term health, you’re setting yourself up for lasting success. Choose high-protein or high-fiber snacks like nuts, boiled eggs, or raw veggies. Genetics can predispose some individuals to store more fat in the belly than others.
Eat more fruits and vegetables
Dietary fiber helps to satisfy your appetite, making it less likely for you to overeat. Plus, foods that are high in fiber also tend to be nutrient-dense. Studies have shown dietary fiber helps predict weight loss and adherence[10] in adults. Furthermore, there is evidence[11] that proper intake of fiber aids in belly fat loss, resulting in decreased waist circumference. Consuming ultra-processed foods[5] is linked with greater overall body fat, but particularly increased belly fat. Therefore, nutrient-dense foods offer more nutrition, which should be considered when planning a healthy diet.
Diet Plan to Lose Belly Fat: What is The Solution For Men Over 40?
Decreasing your intake of processed foods, saturated fats, and sugary treats is advised to achieve a calorie deficit. Furthermore, too much alcohol can increase your calorie consumption before you realize it. Using a calorie counting method like a diet tracking app[9] can help determine your daily caloric intake. Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both. Finally, integrate high-intensity interval training (HIIT) 2–3 times weekly to accelerate fat loss without sacrificing muscle.
Prepare meals in advance to stay on track and reduce the temptation of unhealthy choices. Incorporate variety to prevent boredom and ensure a wide range of nutrients. Complex carbs like brown rice, oats, and sweet potatoes supply steady energy without causing insulin spikes. Limiting refined carbs such as white bread and sugary snacks is crucial for belly fat reduction.
For fat loss, aim for a 200–500 calorie deficit daily, while maintaining protein intake to preserve muscle mass. Hydration is equally important—drink at least 3 liters of water daily to support metabolism and muscle function. If you want a sustainable weight loss diet plan for males, you might want to check out this unique and effective Indian diet chart.
What Foods Should You Avoid When Trying To Lose Weight?
Losing belly fat is possible through healthy eating habits and regular physical activity. But our genes, the environment and metabolic processes that defend our weight can create challenges. And https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know choosing the right carbs can help you lose belly fat and keep your body healthy.
Day 12 Fat Loss Diet Plan for Men
- It helps build muscle mass and increases strength over time, and it usually involves lifting weights.
- So you’ll need to keep stepping them up if more weight loss is your goal.
- These foods are high in quality protein and help keep muscle mass while losing weight.
- It will take time to build up the amount of evidence on these drugs that already exists in support of surgery.
- As men age, the testosterone hormone reduces which leads to an increased belly fat.
- « It’s good to review the weight-gain potential of medicines you are taking with your health care provider, » she says, if you feel you’re doing everything and still not losing.
With a balanced diet, regular exercise, proper medical guidance, and a patient, sustainable approach, weight loss is still possible and beneficial after the age of 50, says Ingram. Keep reading for dietitians’ top 22 strategies to lose weight in your fifties—and beyond. Lifting weights builds muscle, which increases your resting metabolic rate, meaning you burn more calories even when resting. Compound lifts like squats, deadlifts, and rows engage your core and help drive fat loss when done consistently 3 to 4 times a week.
Breakfast (297 calories)
By incorporating these nutritious meal plan ideas into your routine, you’re taking a positive step towards a healthier, fitter you. By focusing on a fat loss meal plan for men rather than simply following a general weight loss meal plan, men can significantly enjoy a healthy life. This approach leads to better overall well-being, improved mental clarity, and a higher quality of life.
Eat more healthy fats
Apps like MyFitnessPal, Fitbit, and WHOOP help you monitor calories, sleep, and movement. These tools unimeal customer service make fat loss more strategic by turning vague goals into measurable action. These carbohydrate-rich foods are loaded with fiber, vitamins, and minerals – and many of them provide fat-burning protein. Shedding excess abdominal fat for men might mean eating about 1,500 to 1,800 calories per day, suggests the National, Heart, Lung, and Blood Institute. You may need more calories than this if you work out regularly. If fat-burning is your goal, you’ll want to do things that speed up your breathing (and your heart rate will go up with it).
Which exercises can help with burning belly fat?
Cardio exercises are good for your heart and help with weight loss. You can do activities like brisk walking, cycling, or swimming. It also speeds up your metabolism, helping you burn fat even when you’re not moving. Remember, successful weight loss combines smart meal planning with proper portion sizes.
Poor diet is a major player—foods high in refined carbohydrates, sugars, and unhealthy fats lead to excess calorie intake without providing much nutrition. Otey designed this plan with back-friendly moves—because all too often, excess belly fat and back pains go hand-in-hand. According to fitness experts, high-intensity interval training, or HIIT,[2] is particularly effective for burning abdominal visceral fats. In this type of training, individuals perform short interval exercises at a high intensity followed by a moderate intensity or slow rest periods. Iron-rich foods are essential for weight loss as they help boost metabolism and energy levels, making it easier to stay active.
Eat: Low-Calorie, High-Fiber Foods
Instead, it is advisable to perform aerobic exercises and consume a healthful diet. Everyone has some fat around the belly, but large quantities can be harmful. People who eat a diet high in processed and sugary foods are more likely to develop large amounts of visceral fat. Increasing activity levels throughout the day helps burn calories. Missing 1–2 hours of sleep nightly can accumulate, leading to chronic fatigue and stalled progress. If you’re consistently waking up tired, assess your sleep hygiene and consider a short 20-minute nap during the day to recharge.
This leads to safer, more effective, and lasting fat loss results. All you need to do is create what’s known as an “energy deficit” to start forcing your body to burn body fat for energy. You create this deficit by consuming fewer calories than your body burns every day. One major red flag is any diet that uses unproven supplements or “detox” products as part of the protocol. Using these types of products can lead to all sorts of health issues like dehydration, digestive issues, and interference with regular body functions. “Our bodies have many detoxification organs including the liver, kidney, and skin that if given whole-rich foods can support the detoxification pathway through food intake,” Castro says.