Weight Loss for Men: Understanding The Science Behind Belly Fat?

How to lose belly fat for men becomes a question in everyone’s mind because, with age, there is a high chance of acquiring belly fat in men. Chances are, people with an otherwise average physique end up with a pot belly. This is called ‘skinny-fat’ and Indian and South-Asian men, in particular, have a higher tendency than those in other countries to gather this fat. To understand how to get rid of belly fat for men, we first need to understand how it is caused.

The Science Behind Belly Fat

While there are multiple reasons that belly fat in men gathers, some of the major causes that lead to obesity includes:

1. Drinking carbonated beverages

Drinks high in sugar and carbonation contain no calories on the surface, but the energy they give is often turned into fat by the body and stored. To burn belly fat for men, this is the first thing to cut off or minimise as much as possible.

2. Overeating

Overeating, while bad even if done just once, is a poison that keeps on giving as it turns into a habit and then, an addiction. It can lead to various serious eating disorders, mess with your mental health and lead to worse physical health as well as increase belly fat in men. One of the first answers to how to lose belly fat for men dictates that overeating must be stopped.

3. Binge drinking

Alcohol is 100% carbohydrates. When we say ‘beer-belly’ we sometimes mean it. While at a younger age and with high metabolic rates this can be burned off, after the 30s, ideally, cutting off all alcoholic intake will work wonders in cutting down the belly fat in men as well.

4. Inflammation from an imbalanced gut microbiome

Not all of the belly fat in men is, well, fat. If you have become subject to a bacteria or virus due to bad food, this protrusion may be just an immune response. In case you feel this is what has happened, we recommend you talk to one of our experts as soon as possible. Your life could hang in the balance.

5. A lack of exercise

Exercise is essential to keeping the body in a fit condition. Getting rid of belly fat for men will include some light yoga, a jog around the neighbourhood or playing a sport for 30 minutes.

6. Stress

Stress and other mental health issues are a big reason for this. The higher the stress, the higher the amount of it and the harder it is to burn belly fat for men.

7. Ageing

Ageing and belly fat in men are directly correlated. As a man ages, he loses a lot of strength and stamina. The body does not perform as well as it did before. The metabolic rates go down and a host of other problems crop up. Ageing is something that can cause a hindrance in the process of getting rid of belly fat for men.

8. Smoking

Smoking is one of the biggest culprits when it comes to belly fat. Rather than burning away their lungs, they must put the butt out to burn belly fat for men.

Moreover, specifically for Indian men, there are various other reasons for belly fat including a carbohydrate-heavy diet paired with a more recent change from an agricultural, labour-intensive, high-heat lifestyle to a sedentary one. Low water consumption which leads to the minimization of the sensation of hunger. A deficiency of protein in the diet, an element required for muscular growth. This results in a lower metabolism- the rate at which the body burns calories at rest. Additionally, protein consumption causes you to feel fuller faster and a lack of it results in a higher caloric intake making it difficult to burn belly fat for men. Genetics also contribute to the buildup of fat around the waistline in comparison to other ethnicities. Moreover, on a daily basis, there is a lack of physical exercise. It is advised that people exercise for 30 minutes per day to burn belly fat for men. This is far from the norm in most Indian households.

The trouble with visceral fat – hidden fat 

The layer of fat cells or adipose tissue that envelops your abdominal organs deep inside your belly is called visceral fat. Now, almost all fat, when accumulated too much, is bad for you in terms of health. However, visceral fat is far more harmful than the fat that sits under your skin. This is why it is essential to get rid of belly fat for men.

Why is belly fat dangerous?

Because visceral or belly fat wraps around internal organs, it increases the risk of many major illnesses including Heart disease, Alzheimer’s, type 2 diabetes, stroke, and high cholesterol. Many studies also indicate that belly fat produces enzymes and proteins that inflame a person’s tissues and narrows their blood vessels which leads to high blood pressure over time.  You must know how to lose belly fat for men. Let’s start with genetics, specifically-

How does genetics play a role in belly fat?

Whether or not genetics lend a hand in increasing belly fat is still debated in the medical field. While most studies show that people who have more belly fat tend to share this similarity with their parents and relatives, whether this is an effect of genes or lifestyle is not fully accepted. A study conducted on twins raised together and apart, from different childhood environments concluded that “genetic influences on the body-mass index are substantial, whereas the childhood environment has little or no influence”.

However, another study by the CDC found that while “the obesity epidemic can be considered a collective response to an obesogenic environment”, obesogenic means a situation where food that is high in calories is cheap and easy to find while the chances of physical activity are limited which perpetuates obesity, people even within the same family- cousins, siblings, parents and so on- respond differently to it and not everyone collects fat the same way.

On the whole, women tend to have more fat around the hips because it is safer to conceive a baby when it is protected by fat, and men tend to have more fat in the lower back region. However, some research indicates, that is where the similarities end.

That said most studies agree that whatever be a person’s genetic make-up, losing belly fat is not impossible, nor does it become an indicator that once lost the fat would return. So, knowing how to lose belly fat for men becomes important.

Solutions

So you may wonder how to reduce belly fat for men or at least how to lose lower belly fat for males. The answers may not be as simple as you would like. You have to work on developing some healthy habits to work on stomach fat to reduce.

1. Keep Moving

Like we said before, some light yoga, a dance or two, and a little jog would not be amiss. The more the body moves, the better.

2. Eat Smart

You do need to cut down on the amount of food, but more importantly, you need to change it. Fewer carbs, less fat, more fibre and protein is the way to go. Next time you fill a plate, make sure you have more protein and greens than you have carbs and fat.

3. Drink Water

Hydration leads to a lower diet and a higher metabolic rate, so if you want to know how to reduce belly fat for men, this should be at the forefront.

4. Socialise

Those who have a larger circle of friends, so party hard but don’t have the junk food or alcohol and watch themselves transform into a better shape.

5. Consult a Diet Professional

Consulting a diet professional to fix your diet is a brilliant idea. They will help you tailor your diet in a way that best suits your particular body type. At Radiance hospitals we have many great nutritional experts that can help you transform your lifestyle.

6. Appointment with Bariatric Surgeon

If all else fails, there’s always bariatric surgery. We recommend that you talk to one of our esteemed Bariatric surgeons at the earliest of you face issues reducing visceral fat.

At Radiance hospitals, your priorities are our priorities. If you want to reduce your belly fat and keep it off, we have all the services available for you to do that. We can gently guide you through your journey and ensure you are never confused about the next step and know your progress.

Come and get rid of belly fat with us, because you are not alone and there is always a way out.

References:

Visceral Fat: https://www.webmd.com/diet/what-is-visceral-fat
https://www.healthcanal.com/life-style-fitness/how-to-lose-belly-fat-men

Genes and obesity:
https://www.cdc.gov/genomics/resources/diseases/obesity/obesedit.htm

Twins and belly fat:
https://www.nejm.org/doi/full/10.1056/NEJM199005243222102

It’s possible to lose weight in your Thirties: Here’s How

Many people think that once they reach 29, they lose the ability to lose weight. However, that is not true. Losing weight in your 30s, 40s and 50s is possible and people do it on a fairly regular basis. Although before talking about losing weight it is useful to look into why people gain weight after a certain age in the first place.

While there are many potential reasons for weight gain, the two main reasons are metabolism and routine. Metabolism is the process that converts what you eat and drink into energy. It is a person’s metabolism that decides how much fat is to be stored and how much is to be used for daily activities. As a person gets older, the amount of energy the body wants to exert reduces as it starts saving up for healing and survival. The metabolism slows down a lot. Moreover, as age increases, a slower routine sets in. Workouts reduce in either frequency or difficulty: people do fewer number of exercises or they do it at a lower difficulty level. The body gets tired more easily and gets hungry faster which means the food intake increases. 

Weight gain happens- apart from certain illnesses- due to high caloric intake and low caloric deficit. What this means is if you take in more calories than you burn, the body will save more fat underneath the skin. This can lead to many health problems like clogged arteries which can lead to heart attacks, brain strokes and other organ failures. Plus, being overweight can also put people at risk of diseases like Type 2 diabetes, hypertension and osteoarthritis. 

Needless to say, losing weight as a teenager or a young adult is easier, but that doesn’t mean losing weight after your 30s is impossible. Here are a few ways to go about it:

1. Positive Attitude

The most essential thing you require to lose weight is willpower. Before you think about the appeal of a slimmer figure or a healthier body, you need to ask yourself how you feel about it. While it may seem doable in the short term, you need to remember that the journey to weight loss is a long and hard one, and impossible  if you are willing to give up halfway. 

If you want to improve yourself and be the best, most fit version of yourself that is possible, you need to make up your mind. You need to commit to it and know that even if you don’t like every step involved, the result will be what you desire. Weight loss is a war, not a battle. Some you win, some you don’t. That is perfectly fine. You need to fight longer, not harder.

2. Sleep

Make getting enough sleep a priority. Many studies have proven just how important sleep is. Eight hours of sleep may be more important than just exercise or a good diet- and we’re not the only ones saying this. A consistent lack of a good night’s rest leads to various health problems, including obesity and diabetes. 

No matter the circumstances, allow your body to rest so that it can continue to work for you. 

3. Hydration

There are many downsides to not drinking water, not a single one to drinking enough. Every bodily function depends on water. Dehydration can affect brain structure and function. It regulates body temperature, body waste and helps lubricate joints. Kidneys cannot function without it. 

Did you know that 90 percent of your blood is made of water? It is water that will maintain the blood volume and blood pressure. It helps deliver nutrients, minerals and oxygen to every organ and cell in your body. Moreover, replacing any kind of sugary-salty drink with water and drinking a glass of water before heavy meals will help reduce weight. 

There is no fixed amount of water that you have to consume daily. However, the U.S. National Academies of Sciences, Engineering, and Medicine declares that the average daily intake of water should be around 3.7 litres  for men and  2.7 litres for women. This comes to approximately 16 cups for men and just over 11 cups for women.

4. Exercise

Exercise is important for the body. Without exercise the body starts losing function. A minimum 30 minutes of exercise a day is necessary for weight loss. These don’t have to be too heavy or difficult, just enough that the body stays in a “caloric deficit” meaning you burn more calories than you gain. 

If you plan your meals and exercises according to calories, it will be far easier to lose weight. Joining a sports club for the sport you like the most will help you lose weight as well as reduce mental stress.

5. Diet Plans

A lot of people fall into the trap of fad diets. Diets that are trending and everyone is talking about for the time being. These diet plans are all over facebook and whatsapp. Quick fixes are just that- quick. Quick to come and just as quick to fail. 

A large majority of men and women in India consistently shift from one fad diet to another with no results. The terrible effects these unplanned, malnutritional diets have on physical health are second only to their effects on mental health. When people try diets over and over and the result is the same, it can be traumatising and disheartening. 

6. Reduced Stress Level

Stress has been linked to many illnesses. From hypertension to weight gain, stress is a terrible thing to have. Sometimes a high stress level will result in lower sleep which will make you more tired. Being exhausted means you will not take better care of yourself. 

It is okay to have some stress. No one leads a 100% stress free life. Worries come and go. So, reducing your level of stress is recommended. Developing a control grid is essential. Pick and choose the things you worry about.

7. Good-for-You Meals

Food  has always been a great form of comfort. It is easiest to be happy and content after you have eaten. However, we no longer do about-heavy activities like our ancestors used to- we don’t hunt or forage and we don’t go without food for days on end. 

Therefore it becomes important that we don’t listen to our cravings. Stopping urges for high-carb, high-fat, low-nutrition food and having a balanced meal instead will lead to quicker, long-term weight loss.

8. Weight-loss surgery

If none of the methods work for you, there is always Bariatric surgery.  If you’re an obese adult, especially someone with type 2 diabetes or other weight-related conditions, and if you’re truly committed to making lifestyle changes that will keep your weight off once you lose it, you may be a candidate for weight loss surgery. 

Keep in mind, this shouldn’t be your first option, but it’s not the last either. If you believe you can do it, connect with Radiance Hospitals and our bariatric surgery specialists and ask him if it is right for you.