If you want to shed love handles and hidden visceral belly fat, here is the best fat loss guide for men.
Whether you are having a beer gut with most of the fat in the front of your abs or love handles that show excess fat on the side of your torso, the issue is the same.
Regardless of where in the abs you carry fat, the common problem is excess body fat.
If you’ve been diligent with your six-pack workouts, you may even have lean muscles underneath the belly fat. But you never see the developed muscles unless you get rid of the thick layer of belly fat.
So when you are looking to achieve a shredded six-pack look, it’s incredibly important to work on fat loss.
And that begins with a clean diet.
Here is the 5-step guide on fat loss for men to lose the love handles and a beer gut.
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Clean Up Nutrition
When you think of cleaning up the diet to lose fat, most people assume they need a diet plan or specific meal plan.
If you work better with a regimented plan, go ahead and follow a belly fat diet plan.
But for those of us who crave far more freedom when it comes to food, here is the method I recommend.
The first thing is clean up the fridge and pantry. Being surrounded by excess sugar, alcohol, and junk foods all the time only makes your fat loss more challenging. Instead, do a quick sweep and get rid of foods you know that are not helping your fat loss goal.
From there, fill your fridge with more nutritious items like vegetables, fruits, grains, and beans.
Make it a point to eat from your fridge and pantry for all meals and pack lunch. Too often, this simple change is all you need to lose the beer belly and love handles.
Eat All Macros
Once you are ready to take the next step to get your nutrition right for fat loss, aim to get your macros right.
There are three macronutrients: carbohydrates, proteins, and fats.
Historically, each one of the macros has been targeted for elimination and treated as a nutritional villain.
But the truth is, each macro plays an essential role in your body and you need all three of them.
Here are some of the significance these macros bring individually.
Proteins: protein is the building block of your muscles and essential for your hair, nail, and bone health. Protein also takes more energy to digest, leading to more satiety, calorie deficit, and hunger prevention.
Harvard Health recommends 0.36 grams of protein for every pound of body weight. If you weigh 175 pounds, 63 grams of protein daily are recommended.
Healthy fats: healthy fats are important for your hormonal function.
Academy of Nutrition and Dietetics lists a number of health benefits healthy fat brings.
Healthy fats like omega 3, a type of polyunsaturated fatty acid is known to support the brain and nervous system. They also help support heart health, lower cholesterol levels and reduce inflammation.
Carbs, particularly complex carbs are needed to fuel your body and help aid the recovery after a tough workout.
Nutrition-packed carbs like veggies, grains, and fruits are particularly helpful in maintaining satiety. Also, consider eating foods rich in fiber for healthier digestion and increased satiety.
Cook Meals at Home
I get not all men are home chefs. But you don’t have to be to fix quick and simple meals at home that support your fat loss.
For breakfast, simply cook up some eggs and pair them with a side of salad and multigrain bread for clean energy that lasts all morning.
Lunch can be as simple as roasted sweet potatoes with grilled chicken and asparagus or spinach salad.
Dinner can be something similar to lunch if you want to pre-made multiple meals at a time.
In most cases, whatever you cook at home beats takeouts and fast foods you get tempted to order when there is no food in the house.
Add Fat Loss Workouts
The best belly fat workout is the one that burns body fat the most. That’s because you can’t spot-reduce fat and target one specific body part for fat loss.
A more effective approach would be to focus on fat loss workouts that’ll trim fat from everywhere in the body including your stomach.
So what’s the best fat loss workout for men?
It’s the HIIT workout. While running is proven to be effective in burning calories, HIIT exercises are great for after-burn effects.
It means that your body will continue to burn calories hours after your workout and can help boost your metabolism.
If you don’t have a HIIT workout plan to start, try this 6-minute HIIT workout that burns fat. It’s quick, sweet, and equipment free.
Pair this with some six-pack abs workouts to continue to develop muscles underneath the belly fat.
We live in an instant culture where things happen with a snap of fingers, but here is the truth. Change takes time.
It’ll take some consistent efforts to see the results and undo the weeks, months, and years of unhealthy habits.
The good thing is, oftentimes, when you have more to lose, it’s easier and faster to see results. Regardless of how much love handles and belly fat you have to lose, you should begin to see some reduction in belly fat after a few weeks.