Men, how wide are your bellies? Having a more svelte midsection can go a long way to improving a man’s health, according to the American Dietetic Association.
“For the average male, a waistline of 40 inches or more is getting into the disease-risk zone,” ADA spokesman Manuel Villacorta says in a statement. “For men to be fit and healthy, we need to focus on our guts.”
That’s because abdominal fat can increase men’s risk for Type-2 diabetes, heart disease, and certain cancers like colon cancer. Belly or visceral fat is dangerous because it lies deep inside the abdomen and surrounds the organs there.
What’s more, Australian researchers linked excess belly fat to a higher risk of age-related macular degeneration in middle-aged men. The opposite was found in women possibly because of the protective effects of the hormone estrogen and a genetic resilience to the disease, according to the Wall Street Journal. AMD is the leading cause of blindness in older adults.
“Eating better, decreasing stress levels, engaging in physical activity, and getting at least seven to nine hours of sleep every day can help keep a man’s midsection under control,” Villacorta says. “Take positive steps to get your waist size down, like reducing portion sizes and cutting back on alcohol, combined with regular exercise.”
Men, and women, too, can follow these tips to lose those extra inches:
Measure your risk. “Just as it’s important to know your blood pressure, cholesterol, blood sugar, and weight numbers, men need to know their waist circumference.” says ADA spokesman Jim White. “So, get out the tape measure.”
Wrap a tape measure around the thinnest part of your waist, just above your hip bone on bare skin. Keep the tape snug and level, but not tight. Exhale and don’t suck in your belly; measure your waist. Experts say that if you’re a man with a waist measuring more than 40 inches around or a woman with a measurement of 35 inches, you are at risk.
Stay calm. Consider ways of heading off the stress-inducing scenarios that occur in your life. When the body is stressed it releases hormones, including cortisol, which is associated with increased appetite and fat production, typically around the belly. If you’re overworked at the office, ask your supervisor to help you prioritize tasks, advises That’sFit.com. When the actions of someone frustrate you, take a brisk walk and breathe deeply.
Work your deep abs. Experts say that traditional sit-ups are not the most effective way to tone your stomach. What does help are exercises that work the lower and deeper abdominal muscles. Mayoclinic.com recommends exercises that focus on breathing in and drawing in the bellybutton to firm up your deeper abs and doing pelvic lifts and pelvic tilts to tone the lower abs.
Stand up straight. Slouching can make your stomach stick out. So stand with your ears lined up with your shoulders, your shoulders lined up with your hips, and your hips aligned with your knees.
"With your shoulders back and chest up, the abs pull themselves in," celebrity trainer Ellen Barrett tells WebMD.com. "Your energy level improves when you have good posture. Your lung capacity is better. You're open and more awake."
Grab a banana. Bananas are high in potassium, a mineral that can help keep in check levels of sodium, which can cause your belly to bloat, CBSnews.com advises. Also, yogurt is good for the gut because it contains beneficial bacteria that can keep away bugs that contribute to bloating.
Get your whole grains. Participants in a study published in the American Journal of Clinical Nutrition who ate all whole grains as well as two servings of lean meat, fish or poultry, five servings of fruits and vegetables, and three servings of low-fat dairy lost more weight from their abdominal area than study participants who ate the same diet — minus the whole grains. Instead, they ate refined grains. Researchers noted that eating high-fiber whole grains boosts insulin sensitivity, helping the body more efficiently use blood glucose, lowering blood glucose levels, and decreasing fat deposits.
Enjoy green tea. Work out and sip green tea. The combination of green tea and exercise may shrink belly fat better than physical activity alone, according to a study published in the Journal of Nutrition. The research looked at overweight adults who exercised for 12 weeks. Those who exercised and drank green tea daily lost more belly fat. Green tea also seemed to enhance triglyceride control and increase overall weight loss.
Researchers believe the tea’s antioxidant compounds catechins eliminate belly fat by affecting enzymes related to the body’s functions for burning fat and calories, according to realage.com. About seven cups daily should get you the necessary 625 mg of catechins and a little caffeine. (Study participants drank 625 mg of catechins with 39 mg of caffeine.)
Skip refined foods. Eat more complex carbohydrates like fruits, vegetables, and whole grains, as well as lean protein, rather than refined, sugary foods, WebMD.com advises. And while the Flat Belly Diet and its emphasis on eating “good fats” or MUFAs (monounsaturated fats like nuts, avocados, and seeds) has received a lot of attention lately, some health experts say it’s the diet’s overall regimen, which includes regular exercise and a nutritious and healthy Mediterranean-style eating plan, that is helping people lose weight, including belly fat.
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