Weight Loss For Men

Weight Loss For Men

10 Foods To Blast Belly Fat Fast! 

Weight Loss For Men

10 Foods To Blast Belly Fat Fast! 

Hi Victoria,

My name is Paul and I’ve been battling belly fat for years. I’ve followed my doctor’s advice by eating less and walking, over the past few months, but I am not seeing the results I was expecting. I’m over 50 years of age, I don’t have a lot of health complications, but I was diagnosed as pre-diabetes (,y blood sugar was up on my latest blood test), I have high cholesterol, and I take BP meds. I do go out a couple times a week for dinner and have a couple of alcoholic drinks. However, would this impact my results? how can I change my lifestyle so that I can lose my excess belly fat and still enjoy life?

Sincerely ~ Paul

Hi Paul,

When it comes to men’s fitness I’m the one they call on! Working with Nike endorsed athletes like Michael Jordan and Shakeel O’Neil, golf pros, and many other popular professional athletes, I know what men go through in regards to health challenges at all ages. There are several things that can help men who are trying to get rid of belly fat. Over the past 3 weeks, one of my personal training clients lost 10 pounds of belly fat by drinking my Japanese Matcha green tea! It’s a powder that he added to hot water for a traditional cup of hot tea, or to his protein shake to add fat-burning power! He is amazed by his increased energy, improved mood, and how he has to get rid of his “fat pants”. There’s so much to learn about how to blast belly fat, so make sure you read to the end so you get all the juicy details! Let’s get started.

Causes of belly fat

In order to understand how to lose belly fat, you must learn what causes belly fat. There are two kinds of belly fat.  A hard belly is caused by a high accumulation of visceral fat which is located behind the abdominal wall which surrounds the organs.  The abdominal wall is made up of harder tissues which include muscle. This is the reason why the belly will feel and look hard.  Visceral fat has more access to the blood supply because of where it is located in the abdomen. This can be a risk factor for heart disease. A huge concern is that visceral fat produces hormonal and inflammatory molecules. The body becomes inflamed and the metabolism suffers when there’s more fat stored around the visceral organs such as the heart, liver, kidneys, and intestines. Inflammation is at the root of most diseases.  Signs of visceral fat include expanding of the waist as well as protruding bellies.

Why is it hard?

As men age, they’re more likely to develop big bellies. After age 40, the natural reduction in testosterone means excess calories are often stored as visceral fat. Aging also makes you naturally lose muscle mass. Muscle keeps your metabolism burning at a solid rate. When you lose this muscle — about 1 pound per year after age 30 — your metabolism declines, and it becomes easier to gain fat, which often goes straight to the belly in men.

The Dangers of Belly Fat- The Second Type Of Belly Fat

Sporting a “Dad Bod” may seem popular, but it’s a very dangerous comfortability that men can not afford. According to the American Diabetes Association, having a waist measurement of more than 40 inches for men is very dangerous. As discussed earlier, visceral fat is the most dangerous, but having what is called subcutaneous fat which sits under your skin is the second type of fat. This is the fat on your arms, legs, and hips. This fat isn’t as dangerous but is still affecting your health by causes low energy and making you less attractive. This type of fat affects your self-esteem and can damage your emotions and how you feel about yourself.  Let’s admit it. A healthy body weight is more attractive and can make you feel better about yourself outside of all the known health benefits.

Causes of Belly Fat

There are a lot of reasons why you may have belly fat. The first cause is diet. A diet low in fiber and high in sugar is the main culprit. Processed foods and eating out often can cause belly fat. Foods lacking nutrition (junk foods) and an over-consumption of alcohol can also create belly fat. Lack of physical activity and stress are also part of the causes. Men with a lot of belly fat as they age will see a different type of belly fat occurring. The belly fat actually becomes HARD!

What Causes A Hard Belly?

A large belly can be soft or hard. In a large, soft, belly, the fat is subcutaneous fat. This fat is soft and is under the skin not behind the abdominal wall. Fat accumulated behind the abdominal wall is visceral fat. Men who have large, hard, belly usually have low testosterone levels. When testosterone levels drop, fat cells become larger. The abdominal wall is made up of harder tissues which include muscle. Visceral fat isn’t hard, but because there is such a large accumulation of it, it pushes the hard abdominal wall out making it appear as if the fat is hard.

Stress Another Cause Of Belly Fat

Job, family, relationships, traffic, you name it. There are many things that can cause stress in your life. It’s how your body responses to it that are important. One way your body responses to stress is by producing large amounts of a chemical called cortisol. Cortisol is a stress hormone that is produced when the body interprets stress as something that can cause bodily harm to you. For example, if someone or something like a wild animal was to harm you, cortisol kicks in and helps you get out of the situation fast. But, most often, the stress you deal with daily isn’t as severe as someone trying to hunt you down. But, your body doesn’t know the difference between stress caused by a traffic jam keeping you from getting to work on time, or a wild lion getting ready to eat you. Daily stressors not dealt with over time can cause weight gain. It can also prevent you from losing weight. There are ways to reduce stress. Exercising is one way. Listening to calm music, prayer if you are religious, and meditation has been known to help people deal with stress.

How Can You Get Rid Of Belly Fat?

One way is to make a decision that you will do it. Making a decision to just do it, even if you are not sure you have the willpower to change is a stronger force then willpower. The first thing you can do is to start moving your body. Even if you have a joint problem, move anyway. Get in the pool which is great for anyone with a joint problem. Enlist your family because you will need their support and everyone needs to move. Starting to change your lifestyle by beginning with movement is easier than changing food habits. Once you start moving, you will see the benefits and you will see your weight drop without changing your nutrition and this will motivate and inspire you to keep it up. After movement is incorporated, start making small changes to your diet.

Get Rid Of Belly Fat With Strength Training

Strength training has an amazing benefit! It raises testosterone naturally! You will start seeing the belly fat melt away with weight training. If you are not sure what to do, there is someone at every gym who will help you get started as part of your gym membership. It’s best to know how to weight train properly and it’s important that you have good form to prevent injury. Add walking or another form of cardio to strength training and you have a perfect belly fat burning physical activity combo.

Eat These 10 Foods To Lose Belly Fat Fast!

1. Avocado

Low-calorie, vitamin-rich and chock-full of important nutrients that can shrink your waist, vegetables are a dieter’s best friend; but you won’t get much benefit from a garden salad without adding a little fat, researchers say. And when it comes to fat, the type found in avocados reigns supreme. In one study, published in the journal Molecular Nutrition & Food Research, researchers fed participants salads topped with saturated, monounsaturated and polyunsaturated fat-based dressings and tested their blood for absorption of fat-soluble carotenoids—disease-fighting compounds associated with improved weight and fat loss. The result? Veggies topped with monounsaturated fat required the least amount—just 3 grams—to get the most carotenoid absorption, while saturated fat and polyunsaturated fat dressings required higher amounts of fat (20 grams) to get the same benefit. Another study in the Journal of Nutrition found that adding avocado to salad allowed participants to absorb three to five times more carotenoids. Give your greens the ultimate nutrient boost with a dollop of flavorful guacamole, a few slices of fresh avocado, or a tablespoon of avocado oil-based vinaigrette. Those dressing-on-the-side folks don’t know what they’re missing. Red Meat

2. Fatty Fish

If you are suffering from excess belly fat, you may want to increase your fish oil intake. Fish oils contain a fatty acid known as omega-3 which cannot be produced by the body and must, therefore, be taken in through food. Omega-3 has a range of health benefits and may help against inflammation, coronary heart disease, cancer and also helps increase overall fat loss, even though no supplement specifically targets the belly.

3. Spinach

The American Council on Exercise refers to spinach as the “epitome” of health food, but it is so low in calories and so rich in nutrients. Dr. Jonny Bowden, Ph.D., a clinical nutrition specialist, in his book “The 150 Healthiest Foods on Earth,” lists spinach among the very best, most healthy foods you can eat. A single cup of spinach has 200 percent of your vitamin K daily requirement. Vitamin K helps your bones absorb calcium. Spinach also has large amounts of folic acid, manganese, magnesium, iron, vitamin A and vitamin C. Spinach is also a food source for quercetin, a strong antioxidant that can prevent your low-density lipoprotein cholesterol from being oxidized and clogging your arteries. Quercetin may also decrease your risk for heart disease and certain types of cancer.

4. Berries

Eating berries can help reduce belly fat. You have to watch portion size, but berries are high in antioxidants which help to decrease inflammation. Another benefit is that berries are lower in sugar and high in fiber. Fiber helps escort excess belly fat out of your body. In a medical study, rats who were fed blueberries had lower belly fat than the rats who weren’t. Eating blueberries can help reduce insulin resistance.

5. Mushrooms

These delicious fungi are especially great for burning fat because they’re the only natural plant source of vitamin D–a nutrient essential to absorbing calcium. One 3-ounce serving of Sun Bella mushrooms is all you need to fulfill your daily value of vitamin D! People with low levels of vitamin D have been found to have more fat, especially abdominal fat. They also are a good source of potassium, a powerful muscle mineral that can also help to lower the risk of heart disease and hypertension. They also contain 80-90% water weight, which will make you feel fuller longer. They have B vitamins, including riboflavin, niacin, and pantothenic acid, which help to provide energy by breaking down proteins, fats, and carbohydrates. Researchers estimate that by simply substituting mushrooms for ground beef in one meal every week, you can lose five pounds in a year without other changes.

6. Apples

An apple a day keeps the doctor away, goes the old adage. But did you know that apples can also keep excess pounds away? Apples contain pectin, a type of dietary fiber that limits the amount of fat our cells absorb. Pectin is also known to make you feel fuller and for a longer time, so you will eat less during the day. On top of that, apples have a low-calorie count compared to many other foods. In case you are still not convinced of the power of an apple, know that apples have over 200 phytochemicals your body needs to repair, heal, and rejuvenate your body as well as improve your immune system.

7. Green, Leafy, Lettuce

Dark, green, leafy, lettuce is a low-calorie food that can be used as a basis for light, delectable salads. But it does not always have to be iceberg lettuce! Romaine lettuce offers a multitude of benefits to anyone wishing speed weight loss and trims the tummy. In addition to being extremely low in calories, it is supercharged with many important nutrients. It is a good source of vitamin C, beta-carotene, vitamin K, folate, and manganese. It is also one of the best dietary sources of chromium. Research suggests that chromium may help increase and maintain lean body mass and aid in fat loss when combined with exercise. These effects of chromium on body composition are believed to result from its ability to enhance insulin’s activity and to improve insulin sensitivity in the body. The absorption of chromium from romaine lettuce is believed to be particularly good because of the vitamin C it contains. Vitamin C in romaine is known to enhance the absorption of chromium.

 8. Tuna

Fish, especially tuna,  is a great source of protein which helps with fat burning. Tuna is an excellent addition to the diet for people who wish to lose extra pounds around the waistline without compromising muscle growth (important if you are aiming for six-pack abs!).  You can treat yourself to fresh tuna steaks! They are wonderful and are very filling. They have less fat than beef and fewer calories too. If tuna steaks are not available, eating tuna in a can is a good source of fat burning protein too. Each can of water-packed tuna contains about 33 grams of protein and no fat or carbohydrates. In comparison to fat and carbohydrates, protein has a very high thermogenic effect (20-30 percent), which means that the body burns a significant share of the calories provided by a protein-rich food, such as tuna, in the process of breaking down and digesting the food.

9. Broccoli

Broccoli has protein! 5 grams per cup! Broccoli is also very filling, yummy with the right kinds of seasoning, and great any time of day. Add to an omelet or just enjoy raw as a snack. It is considered a superfood. Broccoli is very low in calories and contains less than 1% fat. Furthermore, broccoli is a concentrated source of vitamin C. It is also one of the best dairy-free sources of calcium (although your body can only absorb about 60% of the calcium in broccoli, that is still a decent amount). Finally, broccoli ranks low on the glycemic index.

 10. Matcha Green Tea

Green tea has been known for years to help burn belly fat. It is due to the catechins – phytochemical compounds that appear predominantly in green tea – which has this ability.  In one clinical trial, 132 overweight or obese adults were given either a beverage containing approximately 625 milligrams catechins and 39 milligrams caffeine or a beverage containing the same amount of caffeine but no catechins. All subjects were requested to follow a similar diet in terms of caloric intake and to exercise at least three hours per week. During the twelve week trial period, both groups lost weight; however, weight loss was more pronounced in those who consumed the catechins and those who were given the control beverage. Furthermore, the group who received green tea catechins experienced a much greater loss of subcutaneous and visceral abdominal fat. The effects of green tea catechins on body composition are believed to result from these substances’ ability to increase energy expenditure and fat oxidation. Matcha green tea is like regular green tea on steroid! It has the 100x the power to burn more fat and has more antioxidants too. In powder form, it can be easily added to protein shakes, healthy dessert options, and more.

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FDA Statement –These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat or replace any medical advice.

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Victoria Johnson

Celebrity Trainer

Best Selling Author

Skincare & Supplement Designer