Losing Belly Fat for Men: 7 Effective Ways to Do It Based on Science

Losing Belly Fat for Men

Are you looking for ways to get rid of belly fat without going under the knife? If yes, then you should try these natural remedies for excess belly fat.

Belly fat is the most dangerous type of fat because it increases the risk of heart disease. It also puts people at greater risk of diabetes, high blood pressure, stroke, cancer, sleep apnea, gallbladder disease, arthritis, gout, and other conditions.

Belly fat comes in two forms: superficial or deep. Superficial belly fat is located just below the skin and tends to collect on the stomach and hips. Deep belly fat is stored inside the abdominal cavity and surrounds organs such as the liver, kidneys, intestines, and reproductive organs.

It's important to understand that there are different types of belly fat. There is visceral fat which is the most harmful type of belly fat. Visceral fat collects around internal organs and is associated with many chronic diseases, including heart disease, diabetes, and some cancers.

Visceral fat is more than just an unsightly problem; it is also linked to increased levels of inflammatory markers in the body. The inflammation from visceral fat may increase insulin resistance and contribute to obesity-related metabolic disorders.

Visceral fat is not only bad for your health, but it is also very difficult to lose. You need to focus on reducing this type of fat.

There are many reasons why you might have belly fat. Some of them include genetics, poor nutrition habits, lack of exercise, stress, and hormonal changes.

If you want to lose belly fat fast, you must first identify the underlying causes. Once you do that, you will be able to find effective ways to eliminate those issues.

How To Lose Belly Fat For Men

If you have a lot of belly fat, you may wonder how much weight you need to lose to see results. The answer depends on several things, including your age, gender, height, current weight, and more.

However, if you want to know what number to shoot for, we recommend aiming to lose about one pound per week. This amount will help you achieve optimal health benefits from your workouts and keep you motivated as you reach your goal.

A study published in the journal Obesity found that when obese people cut back their daily calorie intake by 500 calories, they burned an average of 300 extra calories over 24 hours. That means you could burn off up to two pounds a month just by cutting out some refined carbs.

There are several methods to reduce belly fat naturally. These include exercise, nutrition, supplements, and even surgery. This section will discuss some of the best home remedies for reducing belly fat.

1. Exercise

Exercise is one of the most effective ways to lose weight and burn calories. This kind of physical activity also reduces stress levels, improves sleep quality, increases energy levels, and strengthens bones.

However, if you have a lot of belly fat, exercising may not help much in losing it. You need to focus on exercises that target your core and lower back. Try doing planks, pushups, weight training, or even aerobic exercise.

2. Nutrition

Eating right is another great way of losing belly fat for men. A balanced diet rich in fruits, vegetables, lean protein, whole grains, and low-fat dairy products will keep you full and assist you in maintaining a healthy weight.

Avoid foods high in saturated fats and trans fats. Foods containing sugar and refined carbohydrates increase insulin levels, which leads to increased storage of belly fat.

3. Supplements

Supplements such as chromium, vitamin D, green tea extract, and fish oil can boost metabolism and improve digestion. They can also help reduce cravings and prevent overeating.

There are also several herbal supplements that promote weight loss. One example is Garcinia Cambogia Extract, a tropical fruit native to Southeast Asia. Studies show that it boosts metabolic rate and promotes thermogenesis, helping you burn more calories throughout the day.

Another supplement worth trying is hoodia Gordonii, a South African herb that works similarly to caffeine but without the jitters.

4. Surgery

If you want to lose belly fat fast, you might consider having liposuction. This procedure removes stubborn pockets of fat from your body.

Liposuction is usually done by an expert surgeon who uses a technique called tumescent liposuction. The doctor injects a solution into the area where fat cells are located. This mixture numbs the area and allows the surgeon to remove the fat more easily.

5. Take Prebiotics and Probiotics

Prebiotics and probiotics are beneficial bacteria that live in our digestive tract. The prebiotic fiber feeds these friendly bacteria, which then produce compounds that kill harmful bacteria.

Some studies suggest that consuming prebiotics and probiotics may promote weight loss. This is because the bacteria feed on the food we eat and produce substances that make us feel fuller than usual.

6. Eat More Fiber

Fiber helps regulate blood glucose levels and keeps your heart healthy. It also promotes regular bowel movements, which aid in flushing toxins from your system.

Fiber is an essential part of your diet because it keeps you full for longer. A 10-gram increase in fiber intake reduces belly fat by 3.7%.

A study showed that increasing fiber intake by 14 grams resulted in an average of 10 percent fewer calories consumed over a four-month period. That equals about four pounds of weight loss per person. Try to eat nuts and seeds, whole grains, fruit, legumes, and vegetables.

Taking at least 25 grams of fiber each day can help you feel fuller longer, so you eat less overall.

7. Drink Green Tea

Green tea contains polyphenols and antioxidants that may help reduce belly fat. One study suggests that drinking four cups of green tea every day reduced abdominal obesity among women. For men, drinking three cups of green tea daily was associated with a decreased risk of metabolic syndrome. 

Furthermore, green tea works better than black tea when it comes to reducing belly fat.

According to research published in the Journal of Agricultural and Food Chemistry, people who drank six cups of green tea per day had significantly smaller waists than those who consumed two cups of black tea. 

Improve Your Metabolic Rate

If you're looking to lose weight and get in shape, your metabolism must be as high as possible. This will help you burn more calories than normal throughout the day. If you are not burning enough calories, then you will gain weight and store fat.

You need to consume foods with a low glycemic index (GI) value. Foods with a lower GI value will keep your blood sugar stable. They will also give you energy without causing spikes or crashes. Some examples include:

  1. Whole grain bread and pasta
  2. Beans and lentils
  3. Berries
  4. Nuts and seeds
  5. Vegetables
  6. Fish
  7. Low-fat dairy products
  8. Oatmeal
  9. Quinoa
  10. Brown rice

Most importantly, the best way to improve your metabolism is to exercise regularly. Exercise increases your metabolism and burns up extra calories.

When you exercise, your body releases hormones that tell your brain that you are hungry. Therefore, you should avoid exercising near mealtimes.


In conclusion, losing belly fat for men doesn't mean that you have to starve yourself or spend hours in the gym. In fact, it's quite the opposite. Losing belly fat for men means taking care of your diet and exercising regularly. That's it.

As long as you keep doing these two things, you'll be able to achieve the flat stomach you've always wanted. So grab your favorite pair of jeans and hit the gym today!

Jerry Connel is a fully qualified nutritionist and personal trainer. He is also currently undertaking a Ph.D. in Food Science at Oregon State University in the US. He has been a keen bodybuilder throughout his adulthood and is well-versed with health supplements.