The time has come to examine some REAL and best ways to lose belly fat. The bad news? It’s super hard and will take dedication. The good news? It really is possible to make progress! Let’s dive in.
Not digging the dad bod?
Belly fat is a common challenge at ALL fitness levels.
If you’re wondering how to flatten out a bit, your gut instinct (see what we did there?) might be to spend more hours at the gym.
So…what happens if you aren’t seeing results? It’s time for a new plan.
The all-time best way to lose belly fat for men is a combination of what you do and don’t eat, what’s in your workout routine, and how you track your progress.
1- Examine your diet and cut carbs
One of the biggest culprits when it comes to belly fat has to do with your diet.
No amount of exercise can undo what you eat entirely.
Cutting out processed foods can go a long way when it comes to changing your diet quickly. You may also want to consider adopting a low-carb diet or following a ketogenic diet to see results faster. Most people eat far more carbs than their bodies need, so their body stores the excess carbs as fat.
You also want to consider how much protein and healthy fats you eat (and TRACK them…more on that below…)
1.5 – Track your progress!
Instead of relying on gym selfies, tracking your progress using these metrics is the best way to see if your diet and workout is really helping you to lose belly fat.
Keep a food diary. Record everything you eat. Using an app can help you track calories, fat, and macros.
Track your water intake. You want to make sure that you are drinking enough water. Start by drinking a liter in the morning and then aim to add another 1-2 liters throughout the day to clock in at 2-3 liters per day.
Measure your sleep. Diet and exercise isn’t everything. If your sleep quality is suffering, you might slow your fat lose.
Weigh yourself. Step on the scale every three days. While the numbers don’t tell the entire tale, you’re likely to drop some weight will burning belly fat.
Snap photos. Be strategic here. Photograph your torso from the front and from the side. Be careful to capture the same angle to get an accurate comparison.
2 – Add fiber and these other foods
There’s a reason they say abs are made in the kitchen, not the gym.
Changing your eating habits to incorporate fiber, protein, and healthy fat into your diet is an essential move. But where do you start? To blast stubborn belly fat, incorporate these foods into your diet:
- Broccoli. This veggie is a nutritional powerhouse in exchange for very few calories. It is also rich in fiber, which will slow down food through your system and reduce your appetite.
- Asparagus. This low-calorie food is a natural diuretic. It is also filled with fiber, helping you stay fuller longer.
- Quinoa. Though this is a carbohydrate, it is not going to cause any insulin-spikes. This slow-digesting carb is also filled with protein and will carry you through any workout, no matter how intense.
- Greek yogurt. Packed with protein, this food is portable, making it the perfect snack.
- Blueberries. Antioxidants are important for many reasons. One study even suggests a possible link between antioxidants and fat-fighting power. The bonus is that blueberries are easy to pop into protein shakes, smoothies, or Greek yogurt.
(This video is GREAT for something else as well: maintaining the willpower. It’s the willpower that’s actually stopping you from losing belly fat.)
3 – Alter your exercise plan
Crunches aren’t everything.
In fact, you may want to quit the crunches for now. If you are looking to to lose belly fat fast, you want to focus on strength. Strength training will increase muscle mass while boosting fat loss.
You will also want to incorporate aerobic exercises into your workout routine.
Cardio allows you to burn calories quickly. One study shows that men with higher levels of cardiovascular fitness tend to have less belly fat. To combine cardio and strength training, build in high-intensity interval training workouts into your exercise routine.
These workouts require you to perform short bursts of max-intensity exercise–think jump squats or jumping jacks–with brief seconds of rest in between.
Sound exhausting? GOOD.
To sum up, here’s the foolproof (but DIFFICULT) formula for losing belly fat
Step 1 – Download My Fitness Pal (or another tracking app) and start inputting every single thing you put in your mouth.
This is only annoying for about the first week or so, then you’ll get used to it.
Step 2 – You absolutely need to alter your diet.
Cut the carbs. Check out any of our awesome (if we DO say so…) keto diet guides.
Step 3 – Exercise? Ok, but it needs to be fat burning.
Crunches AREN’T necessarily the way to go! Start with a balanced strength training regime, and make sure to get plenty (ok, a LOT) of aerobic exercise.
Ok folks. Got any more ideas on how to lose belly fat? Feel free to chime in below in the comments!
Or just commiserate with us on how hard it can be 😉