You look in the mirror and can’t seem to figure out where the potbelly you have came from. You work out and go to the gym, but you can’t seem to flatten your tummy. Find out how it got there and how to get rid of it!
Types Of Fat
There are two types of fat: subcutaneous and visceral.
Subcutaneous, which means, “under the skin,” is the fat that can be seen and pinched. It’s the fat that we try to get rid of by going to the gym. Although the flabbiness can be unappealing, it’s the least of your worries.
As men gradually age, potbellies begin to develop. After 40, the natural reduction in testosterone means excess calories are stored as visceral fat. Aging, naturally makes you lose muscle mass. Muscle keeps your metabolism burning at a solid rate. When the muscle is lost, your metabolism declines and it becomes much easier to gain fat, which goes into the belly of men.
Dietary Habits
Eating too much of any food can cause weight gain. Certain foods are more likely to lead to the accumulation of belly fat than others, such as refined grains. Soda, for instance, is more likely to contribute to a larger and much harder belly. Sugar-sweetened drinks such as soda, fruit punch, and energy drinks contain the calories contributing to weight gain. Avoiding sweet drinks and drinking water or herbal teas is a much better alternative.
According to the Journal of Clinical Nutrition, researchers found that increasing the intake of refined grains, correlated with a greater amount of belly fat, while increasing the intake of whole grain did not. You can avoid eating refined grains by eating more brown rice, quinoa, whole wheat bread and a lot of fibrous vegetables.
Saturated fats are also one of the main culprits that add to belly fat. Certain types of meat cuts and full-fat dairy contain this type of fat. Too many saturated fats can also make belly fat more likely to develop. Fatty cuts of meat and full-fat dairy contain this type of fat. Instead, try for polyunsaturated fats from nuts, salmon, and seeds instead. Opt for leaner meats, such as chicken breast, flank steak, and white fish, over ribs, brisket and chicken thighs.
Lifestyle Habits
Being physically inactive is a primary reason men gain weight — especially visceral fat weight. Moving more helps you reduce your overall size, specifically a hard, fat belly. Visceral fat is particularly responsive to classic diet and exercise techniques.
Even if you use exercise to lose just 5 to 10 percent of your body weight — that’s 12 to 24 pounds for a 240-pound man — you’ll experience benefits in health markers, including blood sugar, high blood pressure, and cholesterol levels.
Lifestyle Choices
When trying to get into shape, you also have to take your lifestyle into consideration. Activities such as smoking, drinking, sleeping, and stress all affect your body. Smoking presents numerous health risks — you can count an increase in visceral fat among them.
There are many factors you want to avoid to get rid of a pot belly. You can’t just change one thing and expect instant results. Forget the mirror and stay dedicated to a healthier lifestyle that suits you.