Pesting belly fat in men is usually the result of various biological and hormonal factors. With an unhealthy lifestyle, they tend to accumulate fat in the upper body region, while women tend to store it in the hips and thighs. As we age, the regulating testosterone levels decrease. Cortisol is another hormone that is linked to fat deposition in the abdominal area, and its release is increased by stress factors.
If you are losing weight everywhere else but are having difficulty getting rid of belly fat, it may be due to genetic factors or certain lifestyle habits. It can be helpful to incorporate a balanced workout that includes both strength training and endurance. In addition, aim for a diet that is low in sugar and saturated fats. Sometimes the body just needs more time to adapt to changes and lose fat in certain areas.
Several important aspects of nutrition
Fruits, vegetables, whole grains, lean protein and healthy fats should always form the basis. These foods provide essential nutrients and fiber that ensure good digestion and a longer-lasting feeling of satiety. In addition, you should limit the consumption of processed foods. Empty calories lead to unwanted weight gain quickly. Many drinks also contain significantly higher amounts of sugar than you might think.
Regular fluid intake with plenty of water can help to boost your metabolism even more. Sufficient sleep and optimized stress management, combined with a balanced diet, characterize a healthy lifestyle. It can be helpful to make your portions smaller and more frequent to avoid cravings in between meals. Take time to consciously enjoy meals and listen to your individual feeling of satiety.
Combination of strength and endurance training
Building up muscle mass increases the daily basal metabolic rate and the human body burns more calories at rest. Squats, deadlifts, bench presses and pull-ups activate a large amount of muscle for this purpose. In some cases, it is recommended that you do the exercises correctly without losing your form, i.e. not overdoing it with the weight. Continuously increasing repetitions mean a lower risk of injury.
Planks, Russian twists, bicycle crunches and hanging leg raises specifically target the abdominal muscles and stabilize the core of the body, which is crucial for good posture and functional movement. The body adapts quickly to the strain, so you should change the training routine regularly to make further progress. This can be done by varying the repetitions, increasing the weight or adding new exercises. A combination of 2 to 3 days of strength and endurance training (running, cycling or swimming) can effectively help burn fat.
Winter as a special challenge
When the weather is unpleasant, treadmills, cross trainers or stationary bikes offer an excellent alternative for working specifically against your own belly fat. Clever interval training on these machines, in which intensive phases alternate with easier recovery phases, can not only improve your general endurance, but also boost fat burning. High-intensity interval training (HIIT) combines various exercises, including those that specifically target the stomach.
Workouts in this form are quite flexible and allow you to still do an effective session even with smaller time windows in your (work) day. Various online workouts or fitness apps on the market offer a variety of programs that you can do comfortably in your living room, especially in the winter months due to the weather and limited outdoor options. With regular cardio training and targeted abdominal exercises plus a healthy diet, you will achieve impressive results all year round.
