Losing weight, especially belly fat, is a real challenge for men.
When you search for information on this topic, you come across many contradictory tips, sometimes even wrong, and despite their application in your daily life, nothing happens, impossible to reduce this protruding belly which begins to worry you.
If you really want to lose weight and take action on that belt of fat that’s bothering you, there are effective solutions, but only if you identify the problem in the first place to achieve a profitable and above all sustainable strategy.
Contents
- 1 What to eat to lose belly fat?
- 2 When the thyroid prevents you from losing weight
- 3 Better oxygenation to lose belly fat
- 4 Medium-chain triglycerides
- 5 Apple cider vinegar to lose belly fat
- 6 The essential role of nutrients
- 7 How to lose belly fat naturally?
- 8 What exercise to lose belly?
- 9 Lose belly fat naturally
What to eat to lose belly fat?
Of course, losing weight consists in consuming fewer calories than what you burn, but thinking that eating less and doing exercise allows you to lose weight is wrong.
Above all, you must realize that your behavior is dictated by hormones.
The key then is to find some form of diet that reduces the hormones that cause hunger while increasing those that burn fat.
By achieving this balance, you start to really lose weight.
You trigger a metabolic process that now allows you to turn fat into energy.
But how do you get there?
There are several parameters to consider.
1- How to lower insulin levels?
You already know that insulin is linked to diabetes, and blood sugar, but you probably don’t know that too high insulin levels prevent fat burning and make you hungry.
You can remedy this insulin problem by three different actions:
- Reduce the number of meals and snacks
Every time you eat, you trigger insulin production.
If you break your meals down into 6 or 10 snacks, you’re making insulin six to ten times a day.
By giving yourself only one or two meals a day, insulin is produced at the same rate and you don’t make any more for 16 to 18 hours.
Insulin levels drop significantly and your body is able to burn fat.
- Remove sugar
Sugar stimulates insulin by raising blood glucose.
But above all, sugar is half glucose and half fructose.
Fructose is as damaging to the liver as alcohol and can lead to insulin resistance.
So you risk destroying the normal metabolic process.
- Eat fewer carbs
Carbohydrates raise blood sugar levels and trigger a large production of insulin which prevents you from burning fat.
2- How to curb your hunger?
The challenge here is to find a way to moderate hunger with the goal of minimizing insulin production.
You should focus on foods that burn slowly and generate energy over the long term.
Fats and proteins burn slower than carbohydrates or processed foods.
The time for them to be digested is much longer, which reduces your appetite and spaces out your meals.
You should also keep in mind that the ingested foods should not panic the insulin level.
On a 100% scale, protein stimulates insulin only 15-30% and fat 3-5%.
So you can get your fill of sauces with your meat and vegetable dish, the insulin response will be almost nil and this meal will fill you up for hours, reducing thus significantly your appetite.
As paradoxical as it may seem, eating fat does not stimulate insulin and allows you to burn fat.
On the other hand, if you consume carbohydrates, insulin production is high and you can no longer burn fat.
The key is therefore to establish a diet low in carbs and high in fat to reduce hunger and burn calories.
When the thyroid prevents you from losing weight
The thyroid is the heart of the metabolic process because it is its regulator.
If your thyroid hormone levels are insufficient, your cells slow down their work of transformation and your metabolism is affected.
It is therefore essential to make sure that you do not suffer from hypothyroidism otherwise all your efforts will be in vain and you will not lose belly.
Better oxygenation to lose belly fat
To burn fat, you need oxygen.
Here too, you must make sure that you do not suffer from anemia because a lack of red blood cells affects the metabolism.
Oxygen is not brought to the cells normally and you fail to lose weight.
Medium-chain triglycerides
When you try to alter your metabolism by cutting out carbs in favor of burning fat, your body doesn’t always react favorably.
This transition needs time to get used to and medium chain triglycerides can help.
To give you energy quickly, these triglycerides act with the same speed as carbohydrates but without triggering an insulin response.
Coconut oil is not recommended in this case because it contains 50% fatty acids which will take longer to be digested.
You need an MCT oil that is different from coconut oil because it only contains capric acid c10 and caprylic acid c8 from coconut which do not stimulate insulin and have an effect on satiety.
Get an MCT oil like this (#ad) that will give you energy fast.
Apple cider vinegar to lose belly fat
Another tip is to introduce apple cider vinegar to your diet as it increases insulin sensitivity, it stimulates the feeling of satiety, and makes you lose belly.
Its impact on metabolism is also important as it regulates blood sugar, balances cholesterol levels, and improves heart function.
Go for organic cider vinegar with the mother (#ad) for better quality and do not hesitate to associate it with your diet.
The essential role of nutrients
For optimal functioning of the metabolism, certain nutrients are essential:
– B vitamins are involved in every step of the energy generation
– potassium improves insulin sensitivity
– chrome supports the transformation of fat into energy
At this stage, it is important to favor whole foods that provide all the needed nutrients over the long term.
Their fibers improve transit, balance cholesterol levels, and contribute to the feeling of satiety.
In addition, they contain all the needed vitamins, trace elements, and minerals.
If you tolerate them easily, you can opt for whole grains, wholemeal bread, wholemeal pasta, etc.
If your intestines are fragile, you can favor semi-complete foods.
Related: Why am I not losing weight?
How to lose belly fat naturally?
Now you have the keys to how to control your hunger and how to change your diet.
But how do burn even more calories and fat to lose belly faster?
The growth hormone is the most active for fat burning.
You can stimulate it in different ways:
-
HIIT or high-intensity interval training
Exercises performed with intensity over a short period of time significantly increase the production of growth hormone.
-
fasting
Fasting reduces insulin levels and burns fat simply because you don’t eat, but it also greatly increases growth hormones.
-
sleep
Having normal nights of sleep balances circadian cycles and regulates the body’s internal clock.
During the phases of sleep, several hormonal surges occur and the growth hormone increases several times during the night.
It is therefore imperative to combat disturbed sleep cycles and get enough sleep.
What exercise to lose belly?
Walking, of course, burns extra calories, but when practiced regularly, it also balances hormones and does not produce cortisol, the stress hormone.
It is therefore very suitable for accelerating fat burning without having an impact on blood sugar or insulin levels as cardio training for example.
Feel free to walk to lose belly fat, take a promenade, enjoy the scenery you love, and you’ll improve your health while balancing your weight.
Lose belly fat naturally
Many reasons make it difficult for a man to lose a protruding, yet unhealthy belly.
By ruling out a thyroid problem or anemia from the start, you eliminate the first causes of the impossibility to lose weight.
You can then start a specific diet change to shed extra pounds and eliminate belly fat.
The reasons for failures are mostly found in ignorance of the real problem.
By readjusting your metabolism and practicing targeted physical activity, you can manage to lose weight quickly and solve one of the major problems of Western men.
