Belly fat also known as visceral fat forms in the abdomen part, and men with such fat are more at risk of diabetes, heart attack, cancer, stroke, cholesterol, sleep disorders and metabolic syndrome. The point is at which level you know that you are at risk.
1. When your waist size increases
Doctors at the Mayo clinic also declared that if man’s waist exceeds 40 inches (102 centimeters), it would be dangerous for his health.
2. Low BMR
With low BMR your body burns few calories while at rest, hence you get belly fat.
3. When you take more alcohol
Alcohol and soda are really bad for health as they are full of sugar; even diet soda is bad, and the consistent use increases belly fat.
4. When you have a sedentary lifestyle
This is the main reason behind fat belly; such fat also accumulates in other areas like shoulders, legs and chest, etc. Men who work on computers all the day long, or sit on a couch to watch TV, have a sedentary lifestyle. If you can’t avoid computers, then after every hour walk for 5 minutes or do stretches while sitting.
Tips to reduce belly fat
You cannot reduce your belly just be dieting because exercise is also very important. This is especially true for those who have gained a lot.
Check your diet
- You should know your BMR (Basal metabolic rate), This rate tells how many calories your body burns when you are resting. A certain amount of calories is required for proper breathing, blood circulation and for body temperature maintenance. It also shows how much calories you should have in a day. There is a specific formula to find BMR as given below,
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years). Calculators are also available online to find BMR.
- Once you know your BMR, then daily add some calories to it depending on your lifestyle. Multiply BMR by 1.2 for a sedentary lifestyle, but multiply it by 1.375 if you are slightly active. For an active person the BMR should be multiplied by 1.725. So, this is how you know your BMR rate.
- Mayo clinic doctors suggest that you should lose 1 to 2 pounds a week, and you can do this by reducing 500 calories a day from your BMR. This is very easy to follow by eating healthy food, like fruits, vegetables and whole grains. You can also take vitamin supplements for more energy.
Include workouts in your daily routine
- Physical activity plays an important role in reducing belly fat because you can burn more fat per week. You can do one exercise for 2 to 4 weeks, and later can change it with another. Initially it seems hard, but later on your body will become active, needing less calories.
- You can set two days for strength training; doctors of American Heart Association also recommend the same because it helps in building muscles.
- Each muscle has a different requirement, so select various strength exercises to strengthen your arms, legs, chest and back. Always start with light weights, making it heavier after some time.