Reducing abdominal fat is often one of the major challenges for men. Far from being a simple aesthetic issue, visceral fat around the organs can have negative consequences on health. Between sports nutrition , bodybuilding and adapted lifestyle habits, there are several strategies to lose belly fat permanently.
Here, we detail the best approaches to achieve this effectively.
Abdominal fat and its effects
Abdominal fat , often seen as a cosmetic issue, is divided into two types: Subcutaneous fat , located just under the skin, and visceral fat , which is found deeper, surrounding vital organs such as the liver, pancreas, and intestines. These two types of fat do not have the same impact on health, and visceral fat in particular is known for its deleterious effects on metabolism and general well-being.
Why is visceral fat a concern?
Abdominal fat accumulation in men is often linked to factors such as age, hormonal imbalances (testosterone decreases with aging), a diet high in added sugars and saturated fats, and a sedentary lifestyle . Unlike subcutaneous fat, visceral fat is metabolically active. It produces inflammatory substances, such as cytokines.
This inflammation can disrupt carbohydrate and fat metabolism. Studies also show that excess visceral fat is correlated with insulin resistance.
A vicious circle between stress and fat accumulation
Chronic stress is another factor that should not be overlooked. The hormone cortisol, secreted in response to stress, is involved in the storage of visceral fat . Prolonged exposure to high levels of cortisol can promote the accumulation of fat around the belly and make it more difficult to lose it, even with a strict diet. This phenomenon explains why losing abdominal fat often requires a balance between sports nutrition , bodybuilding, stress management, and regular physical activity.
The impact on mental health and well-being
In addition to its physiological effects, excess abdominal fat can also have a significant psychological impact. Men suffering from abdominal overweight often feel a decrease in their self-esteem, which can lead to disordered eating behaviors and a vicious cycle of sedentary lifestyles. How to get visible abs then becomes a frequent concern, and many individuals seek quick solutions without always adopting sustainable methods.
Subcutaneous fat: Less risky but not negligible
Although subcutaneous fat poses fewer health risks than visceral fat , it is still problematic if it accumulates excessively. High levels of subcutaneous fat can contribute to overall excess weight, which increases pressure on joints.
The risks of metabolic complications
Excess abdominal fat , and obesity in general, can lead to a host of serious metabolic problems. Risks include:
- High blood pressure: Visceral fat disrupts blood pressure regulation mechanisms.
- Metabolic syndrome: A combination of several metabolic disorders, such as high blood sugar, high blood pressure, and excess fat in the blood.
- Cardiovascular disease: Visceral fat increases the production of low-density lipoproteins (LDL), often called “bad cholesterol.”
Many studies highlight the importance of an active lifestyle to reduce this type of fat. Combination exercises, mixing aerobic training and strength training , are particularly effective for targeting abdominal fat .
What diet should I adopt?
To successfully reduce abdominal fat , it is essential to adopt a thoughtful and targeted diet, in accordance with the body's needs. The main objective is to create a caloric deficit , that is, to consume fewer calories than the body expends on a daily basis. However, it is not enough to simply eat less: The quality of food and its distribution throughout the day play a major role.
Caloric deficit and nutritional balance
Although reducing caloric intake is a priority, it is important not to fall into overly restrictive diets, which can cause fatigue and deficiencies. By incorporating foods rich in fiber, such as green vegetables, whole grains, or legumes, we can not only promote satiety, but also improve digestion. Adequate dietary fiber consumption also helps limit the absorption of fats and sugar, thus preventing their storage in the form of visceral fat .
In addition, it is advisable to avoid fast sugars , present in sugary drinks, pastries or industrial dishes. According to several studies, a high consumption of sugar is strongly correlated with an increase in abdominal fat , especially visceral. Reducing these sources of sugar can significantly improve body composition and reduce the risk of metabolic diseases.
The Place of Protein in Fat Loss
Protein plays a central role in losing belly fat , especially for those who practice bodybuilding or regular physical activities. Sports nutrition recommends adequate protein consumption to support muscle development and optimize recovery. Protein is not only useful for building muscle: it is also very satiating, which helps avoid cravings and better control portions.
Protein powders , such as whey , are a practical supplement to reach the recommended daily intake. Whey, derived from milk, is quickly assimilated by the body and ideal after training. By increasing muscle protein synthesis, it not only helps maintain lean mass but also stimulates metabolism, thus helping to effectively cut .
Meal Planning for a Flat Stomach
To effectively reduce belly fat , it is recommended to spread food intake over several small meals throughout the day. This helps stabilize blood sugar and avoid insulin spikes, which promote fat storage. Favoring lean protein sources, such as chicken, fish, or eggs, combined with fiber-rich vegetables, is an excellent strategy to improve satiety and support fat loss .
It is also advisable to include healthy fats , such as those found in avocados, nuts, or olive oil. Unlike saturated fats, monounsaturated and polyunsaturated fats help regulate cholesterol and promote good metabolic health. Additionally, consuming healthy fats helps maintain balanced hormone levels, which is essential for men looking to avoid the belly fat gain associated with hormonal imbalances.
Hydration and management of hidden sugars
Drinking enough water is another pillar that is often underestimated. Proper hydration helps eliminate toxins and reduces water retention, which is often confused with abdominal weight gain . On the other hand, it is important to limit the consumption of sugary drinks , which contribute to the accumulation of visceral fat . Replacing these drinks with water, unsweetened teas or infusions not only reduces caloric intake but also improves digestion.
Adapt your diet according to the type of physical activity
Finally, it is useful to calibrate your diet according to your physical activity. A man practicing bodybuilding will have to adjust his protein and carbohydrate intake to support the effort and recovery. After an intense session, a snack rich in protein (such as a whey shake) combined with fast carbohydrates (such as a banana) can promote muscle reconstruction and avoid catabolism.
For those who combine strength training and cardio , a balanced diet is even more essential to lose belly fat effectively. Combining sport with a suitable diet allows you to target not only subcutaneous fat but also visceral fat , with visible and lasting results.
Specific training: Weight training and cardio to help you lose belly fat
An effective workout program should combine strength training and cardiovascular exercise to maximize fat loss. Strength training boosts your basal metabolic rate , increasing calories burned at rest. Plus, working your entire body helps promote fat burning overall, including your stomach.
For those who want to sculpt their figure and are wondering how to get abs , it is interesting to incorporate core exercises such as the plank, as well as multi-joint movements such as the squat or deadlift. However, it is important to understand that abs alone are not enough to make the stomach flat: An overall reduction in fat percentage is necessary.
The importance of a suitable drying plan
For those looking to maximize their muscle definition, learning how to cut is an important step. Cutting involves gradually reducing carbohydrate and fat intake, while maintaining adequate protein consumption. This helps maintain muscle mass while decreasing body fat percentage.
During this phase, the use of whey can be particularly interesting. Thanks to its rapid assimilation, it provides the necessary amino acids after training to avoid muscle breakdown. In addition, supplements such as protein powder can facilitate the daily protein intake, especially when appetite is reduced during a cut.
What exercises to lose belly fat?
In addition to strength training, it is recommended to integrate regular cardio sessions or high-intensity interval training ( HIIT ). These types of training are particularly effective for reducing abdominal fat . HIIT, by alternating periods of intense effort with recovery phases, stimulates the metabolism and allows you to burn more calories, even after training.
At the same time, it is essential to remain consistent over time. Sustainable fat loss requires patience and discipline. Results are built with consistent effort, both in terms of training and diet.
Stress management and sleep quality: Often overlooked factors
Stress and lack of sleep can slow progress by increasing the production of cortisol , a hormone that promotes fat storage , particularly in the abdominal area. It is therefore essential to integrate relaxation habits into your routine, such as meditation, yoga or simply resting.
Quality sleep also helps regulate appetite-related hormones, such as leptin and ghrelin, reducing food cravings and promoting better weight management.
Adapt your program over time
Every individual evolves at their own pace. Strategies that work for one man may not work for another, which is why it's important to experiment with different methods. For example, some people may find that low-carb diets work best, while others may prefer a balanced but portion-controlled diet .
Following a coach can be useful to adjust your program according to the evolution of the results. Bodybuilding programs must also be adapted regularly to avoid stagnation and maintain a high level of motivation.
Set realistic and progressive goals
Losing belly fat doesn't happen in a few days, and it's important to avoid miracle solutions or drastic diets. Set yourself achievable goals in the short, medium and long term. For example, aiming for a loss of 0.5 to 1 kg per week is a realistic and sustainable pace.
Don't just focus on appearance. Improving your overall health and well-being should be at the heart of your approach. Also, achieving some goals, like learning how to get abs , can take time. Be patient and persevere.
Finding the balance to lose belly fat permanently
Reducing belly fat for men requires a comprehensive approach that combines appropriate sports nutrition , a consistent training program, good stress management, and quality sleep. By integrating strength training sessions with cardio and intelligently using supplements such as whey or protein powder , you can gradually achieve your goals.
With time, discipline and perseverance , it is entirely possible to transform your physique. Learning how to cut , balancing your diet and maintaining regular physical activity are all keys to success. You now have all the cards in hand to lose belly fat and reveal a more toned and healthy figure.
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