Overweight men store a good portion of their fat within their bellies. While women store surplus fat in the hips and thighs, men’s belly fat is considerably more dangerous. Belly fat is subcutaneous fat which is stored below the skin, in and around the vital organs.
This visceral fat is particularly dangerous because it is linked to increased risks for a number of ailments including heart disease, type 2 diabetes, some cancers and hypertension. The visceral fat can migrate into the organs, like the liver, and result in fatty liver disease. Excess fat can put needless strain on your spine and cause back pain.
For lots of reasons like these, it is vital that overweight men get motivated to try and do whatever it takes to shed their surplus weight. Even if you are not concerned with your appearance, you ought to be concerned about your healthiness and quality of life.
Most men who are fighting the battle of the bulge ultimately discover that dropping weight is one of the toughest things you will ever do. It’s not merely a physical difficulty. It is a mental challenge since you have got to alter your thoughts and behaviors regarding food, eating, and exercise.
Accordingly, here are three tips for taking up the mission of weight loss. Making these a part of your life will help to rapidly win the battle.
Overweight Men, Too Much Food and Too Little Exercise
You must understand that you’re overweight because you eat a lot and don’t burn sufficient calories. Why is this?
Most people living in the western world won’t know what it means to be hungry. See in your mind’s eye what it must be like living in an African desert, consuming one small meal a day. But, there is certainly food all around us. At home you can most likely find food or drink within a minute whenever you want it. We eat when we’ve got a few moments to spare, when we’ve answered an email, or when the clock informs us it time to eat.
Here is the first secret to dropping your extra pounds. Eat after you are physically hungry. For people who do not know, that means you ought to eat if your stomach is empty and starts “growling.” You are probably used to eating when you are psychologically hungry. You will pop in a snack after you finish a chapter in a novel, when there’s a commercial break during a football game, or if the clock says it’s time to eat.
The next key is to start building up your muscles. As you mature and move around less your muscles begin to atrophy and you lose muscle mass. While a pound of fat uses up about 2 calories each day, a pound of muscle uses up between 35 and 50 calories each day, even without doing any hard work. Three pounds of lean muscle mass uses up as many calories as jogging a mile. So, you ought to do some strength training or resistance workouts to build roughly 10 pounds of lean muscle mass. This should require no less than 15 weeks. Don’t let up. New lean muscle will make your body burn fat more rapidly than you ever thought possible. It’s the equivalent of jogging three miles each day.
The third very important secret to fat loss is to avoid eating manufactured foods and fast food. Both fast food and manufactured foods are normally high in fats and sugars. Take any manufactured food box and look at the ingredients. You will likely discover several sugars including high fructose corn syrup. Most of the surplus sugars you consume that aren’t quickly used in physical exercises are stored as additional fat. Give up the fatty, sugary foods and begin consuming more natural foods like vegetables, fruits, dairy products, meats and whole grain breads. If it is supplied in a cardboard box it probably is just not going to help you lose weight.
You gained your weight because of poor habits. Good habits which will permit you to lose weight require a change in thinking. You absolutely are able to lose that dangerous visceral fat. Keep at it and you will look better, feel better and restore your health.