If you've found yourself frustrated by that stubborn ring of belly fat around your midsection, you're not alone. As a seasoned dietitian specialising in men's health, I understand the challenges faced by men like you. Most of the men I see in clinic are between the ages of 20 and 50, and they are striving to shed belly fat. With the right approach we can shed it for good, here's some expert advice and strategies to help you say goodbye to belly fat once and for all.
Understanding Stubborn Belly Fat
Belly fat, particularly the visceral fat (visceral means in relation to the organs) can be far more than just a cosmetic concern. Belly fat is also a significant risk factor for serious health conditions that affect men, such as like cardiovascular disease and type 2 diabetes. Men in our age group often very often struggle with stubborn belly fat due to hormonal changes such as reduction in testosterone, sedentary lifestyles, sometimes prompted by a life changes (such as becoming a father, getting divorced) and gradually, poor dietary choices.
However, developing belly fat can even occur in 'ultra-fit' men such as those doing multiple marathons so it's not just a case of 'running off the pounds' or you're being lazy.
After 20 years of helping men lose belly fat and keep it off, I know it's not just about move more and eat less.
The Powerful Role of Nutrition in Reducing Belly Fat
Diet plays a crucial role in determining where your body stores fat, and certain foods can promote the accumulation of belly fat. Whilst most centralised medical establishments in the UK such as the NHS will point to 'fatty foods and sugar' as the main causes of obesity, there's no mention of dietary quality contributing to more or less body fat accumulation.
For example, over the past 100 years calorie intake has remained relatively stable in places like the United States but processed foods high in refined sugars and unnatural, industrial fats (eg. vegetable oils) appear to be rapidly on the rise. And if American dietary trends are any indication, it’s not saturated fat, beef fat, or heavy cream that’s causing obesity, it’s vegetable oils.
Incorporating a seasonal, local diet based on (ideally) organic animal proteins, naturally occurring fats, fruits, dairy and vegetables can help reduce belly fat without starving oneself.
Are your sports supplements and health foods keeping you from losing belly fat?
I used to be a huge believer in the role of supplements and sports performance supplements and in fact many nutritionists are. Many of the men that come to see me have a laundry list of supplements that their nutritionist or dietitian gave them.
The uncomfortable truth is that the US Dietary supplement industry alone is worth a staggering 117 Billion US dollars in 2023. There's no incentive in keeping men slim and belly fat-free. The sad truth is that nutritionists, dietitians and functional medicine practitioners are simply promoting the industry further, swapping out pharmaceuticals for supplements under the premise that it's 'natural'.
The truth is many of the ingredients that these so called health foods and sports supplements are indistinguishable from a processed or junk food brands (many of them are owned by the large corporations). Some may be better than others but there's nothing that a supplement can do that you cannot get from natural food or nature itself.
Here's the truth when it comes to supplements. If your body makes it, don't take it.
Effective Exercise Strategies for Targeting Belly Fat
Spot reduction or 'exercising away' the belly fat is a complete myth. The truth is that as you create an energy deficit and lose body fat overall with the right dietary choices for your specific situation, you will lose the body fat around your organs as your body liberates stored energy to 'keep the lights on' in your body. Specific, regular exercise is the key to shed excess belly fat. If you're lacking muscle mass, then strength training combined with cardiovascular exercises like running or cycling might be ideal and this is what I sometimes recommend in our bespoke mens' personal trainer services at Miller & Everton. Here's the thing though, much like the marathon example I gave before, more is not better. The reason for this is that exercise in of itself is a stressor and too much will raise stress counter hormones such as cortisol which can affect sleep, recovery and ultimately the speed at which you lose body fat.
To use exercise effectively to lose belly fat, you need to be laser focused. Exercises that suit your body type, goals and allow you to train consistently is always best.
Lifestyle Factors and Stress Management
On top of the stress of exercise, lifestyle stress and poor lifestyle habits (such as excess alcohol) can contribute to belly fat accumulation. Even if it's 'just once a week' or 'only with clients / friends / on a Friday night'. As a man with excess belly fat you must make some tough decisions to address these factors as part of your transformation journey and it's not easy. Things like prioritising adequate sleep, stress management techniques like mindfulness and relaxation exercises and limiting (or ideally eliminating) alcohol intake can all help reduce belly fat.
Many of the men that I work with present with unmanaged traumas that are causing repeat self-sabotage techniques, like excess drinking, taking drugs, using pornographic material, binge eating, over-exercising and more. That's why we use a mindset coach and trained psychotherapist with our men in our Executive Programme at Miller & Everton. Those 1 hour sessions to talk with someone trained to listen can be the difference between progress and continuing in a cycle of trauma.
It's not just about what you eat and how you exercise; it's about your overall lifestyle.
Tracking Progress and Adjusting Strategies
Tracking your progress is crucial for staying motivated and making necessary adjustments to your plan. Basic things like keeping a journal of your dietary intake, exercise routines, and measurements to monitor your progress which seems simple but many men just don't do it. Don't get discouraged by minor setbacks; instead, use them as opportunities to learn and refine your approach which is why working with a professional mens' health dietitian is so crucial to make those habits stick.
Remember, fail to plan then plan on failing. Consistency is key.
Conclusion, many men need help to shed the belly fat.
In conclusion, shedding stubborn belly fat requires a multifaceted approach that addresses nutrition, exercise, lifestyle factors, and stress management. By implementing the expert advice and strategies outlined in this article, you can say goodbye to stubborn belly fat and hello to improved health and confidence. However, if you're struggling to make progress on your own, don't hesitate to seek my guidance as your specialist mens' health dietitian. Together, we can tailor a plan to suit your individual needs and help you shed that belly fat for good.
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