Practical strategies for combating belly fat in men

Weight gain, especially belly fat, has been an issue of much discussion for years. This is because of the rising number of Nigerian men with protruding stomachs.

The African traditional school of thought is that “the bigger the pot belly, the richer the person”. And this may explain why a huge number of African men are undisciplined when it comes to proper eating habits and fitness.

Research has shown that carrying excessive weight in your mid-section is risky especially for men. This is because a larger waist circumference (or the measurement around your midsection) puts you at a higher risk for a variety of chronic diseases including heart diseases, sleep apnea and even certain cancer (like colon or rectal cancer).

Medical experts say that having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart diseases.

A major cause of belly fat expert say is the frequent consumption of food and beverages high in sugar of fructose without subjecting the body to proportional exercise.

It could also be due to imbalance in the body’s hormones caused by stress. This is according to scientist from the University of Uppsala in Sweden. They found that “Non-obese healthy young men exposed to long-term stressed developed abdominal obesity”.

Other studies have shown that heavy alcohol consumption can also increase risk of diseases and excess belly fat.

However, one of the healthiest ways to combat belly fat is regular and constant exercise.

Medical experts are of the opinion that over time, people have generally become less active, and this has likely played a role in the rising rates of obesity including abdominal obesity.

Recent studies have shown that exercise plays an important role in maintaining a lean belly. Some other studies identified aerobic activity as a key factor.

Researchers found that men who had higher levels of cardiovascular fitness (also called aerobic fitness) were more likely to have leaner midsections, even if these men were overweight.

Another strategy in combating belly fat is appropriate diet, as studies have shown that carbohydrate rich foods can cause an increase in belly fat and waist circumference. Thus, one needs to limit one’s intake of empty carbohydrate like (white) bread, polished rice, crackers and pasta.

However, if one must eat a carbohydrate-rich food, one should choose 100 percent whole grains as it is higher in fibre and some nutrients and considered a healthier choice.

Also, studies show a couple of serving of low- fat yogurt, semi-skimmed milk of soft cheese will help burn body fat around the body midriff. Sweetened drinks pile up to form calories, studies have shown.

Furthermore, eating healthy protein and healthy carbs can help slim one stomach. Also, for those who will not ditch the alcohol, experts recommend not more than two alcohol beverages daily.

In conclusion, one’s lifestyle (the amount of sleep one has, how stress effects your hormones that influence gaining or losing fat), your mind-set, changing to a low sugar lifestyle, and simply becoming active are all ways of combating belly fat.

MICHEAL ANI