“Research has shown that people getting at least 150 minutes of exercise per week were able to lose twice as much weight as people getting 75 minutes of exercise per week,” he says. “When exercise is combined with your diet, it’s even more effective for losing weight than either method by itself.” The second step is to “close the gao” between the number of calories per day you are currently eating, and the number of calories you should be eating in order to lose fat. Swapping out sugary drinks for other selections is a simple way to help lower body fat percentage and promote long term, sustainable fat loss. While subcutaneous fat is mostly a cosmetic concern, excess visceral fat has been linked to heart disease, diabetes, and certain cancers. And unfortunately, there’s no magic ab workout to target either type.

  • And there’s a strong link between an increase in cortisol and higher amounts of visceral fat.
  • Incorporate a 10-minute wind-down ritual—reading, stretching, or meditation—to signal to your body it’s time to rest.
  • Everyone has some fat around the belly, but large quantities can be harmful.
  • To lose 5 kilos a week, focus on a high-protein, low-carb diet, increase water intake, and incorporate intense physical activity, but be mindful of the potential health risks of rapid weight loss.
  • While things like walking or cleaning the apartment are incredibly low-impact, they can still help you burn extra calories.
  • If you’re nuts about nuts and can’t stop at a serving, you’re going to want to pass on this one.

What should I eat to lose weight?

Getting the right balance of these nutrients is important for a healthy weight. Eating lean proteins, complex carbs, and healthy fats helps you lose fat and keep muscle. This one-week plan is a great way to begin, but long-term change means keeping a balanced diet and active life. Add strength training 2–3 times per week to build muscle and continue fat loss. But with a simple, focused one-week diet plan, it’s possible to reduce it and feel more energized.

What Is The Best Diet For Men To Lose Body Fat?

With patience and consistency, you’ll not only meet your weight loss goals but keep them for years. Your future self will be grateful for the effort you https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know put in today. Start slow and increase the intensity and time as you get fitter. Being consistent is the most important thing for seeing weight loss results. Foods high in added sugars and refined carbs are especially problematic as they cause blood sugar spikes, leading to increased fat storage and cravings.

Day 9 Fat Loss Meal Plan

Because high-calorie beverages can impact your sugar intake and settle around your middle as belly fat. Strength training is an important component of losing belly fat. A round midsection or “apple shape” can be a sign of visceral fat accumulation. And visceral fat is the belly fat that matters most to your health. The stress hormone cortisol increases belly fat storage, so moderating stress is key to successfully managing your waistline. What works for you will be personal to you, so check out a variety of methods such as meditation, mindfulness, yoga and physical exercise.

Dinner (407 calories)

“A really simple method to get you started is to take resellerratings your bodyweight and then multiply that by either 13 or 29, depending on if you’re using pounds of kgs,” says Ethier. The number you end up with will be your recommended daily calorie count. Once you have that, Ethier strongly suggests using a tracking app to log each of your meals to ensure you stick to that number.

Day 3

belly fat loss diet plan for male

A weekly meal plan for men to lose belly fat emphasizes balanced, nutrient-dense foods. Focus on lean proteins, whole grains, vegetables, and healthy fats. A Fat loss diet plan focuses on losing fat while maintaining muscle mass, energy, and metabolism.

Chalk Out a Timeframe for Fat Loss (Weight Loss):

It’s also been shown to have an afterburn effect, which means that you continue to burn calories even after you’ve finished exercising (5). Refined carbohydrates and added sugar should be avoided if you’re trying to lose weight. This includes white bread, white rice, pasta, pastries, cakes, biscuits, and sugary drinks. High-fiber foods are very filling and can help you to feel satiated with fewer calories. They are also packed with water so they hydrate and fill you up even more. Satiation is the sensation of feeling full and satisfied after eating.

Reduced Risk Of Cancer

Add healthy fats like olive oil, avocados, and nuts to your diet. There are many reasons why men might develop lower belly fat, including age, genetics, lack of exercise, poor diet, inadequate rest, stress, and poor lifestyle choices. Everyone has some fat in their belly, but it may be harmful if it accumulates in the lower belly as visceral fat. Losing this kind of fat requires a caloric deficit and lifestyle changes including diet and exercise. With an overabundance of alcohol, your liver starts burning off calories from alcohol instead of fats. As alcohol becomes your primary energy provider, fat can quickly accumulate in the midsection.

For example, if your goal was to drink water instead of soda at lunch for 30 days, you can mark each day on a calendar to check your progress. It’s important to choose physical activities that you enjoy so you are more likely to stick to them for the long term. Choose a combination of both aerobic (biking, walking, dancing) and strength-building activities (weight lifting, resistance bands, push-ups) for the best benefits. Yes, focus on tofu, paneer, legumes, and plant-based protein powders. It can work, but total calorie and protein intake are still the most important factors. Yes, but results are faster when combined with strength training.

What to Avoid During the 7 Days

But constant stress with no outlet can lead to excess levels of cortisol in the body. Of course, you’d see greater benefits if you added soluble fiber to a diet and exercise plan. “If you’re eating foods that are more fibrous, you’re typically eating fewer processed foods in general,” Dr. Creel notes.

Day 6

This article shares a realistic, easy-to-follow 7-day meal guide that helps burn fat without extreme fasting or confusing rules. Let’s begin with small steps to a healthier body and better lifestyle. Reducing belly fat is about improving overall health, and a meal plan to lose belly fat can be your most effective tool. From our experience as Registered Dietitians, the right foods, balanced portions, and consistent planning make all the difference. These foods contribute in different ways to decrease waist circumference.