Expert tips on how men can lose and prevent belly fat

It is not so nice to be struggling with your buttons when you obviously got the right shirt size, is it? Neither is it cool for you to be thinking twice before taking off those clothes in front of people, especially ladies, then? Either for those reasons or something else, you deserve chiseled abs that would make your clothes fit without struggle, and also make you confident in taking off your shirt on the beach without thinking twice! Men’s belly fat has no benefit other than health-related issues alongside low self-esteem.

However, if you are struggling with belly fat, you are not alone. A whole lot of other people around the world are also carrying the weight but you should know that it is not a proud weight to carry; it is risky. 

This article focuses on what causes men’s belly fat, how to prevent belly fat and different ways to explore getting rid of belly fat on men’s bodies if it had already been developed.

Belly fat

Belly fat, otherwise known as abdominal obesity, is excess weight around the centre of the body. Belly fat does not appear out of the blues, it is a result of your actions, choices, and lifestyle. You may say “I would never choose belly fat” but are you sure about that? All what you want, how you want them, when you eat them, what you drink, the quantity you take them,  when you take them, and a whole lot of other things you do are the cause of your protruding belly. Belly fat is not necessarily caused by underlying diseases.

Belly fat is scientifically proven to be dangerous, as it contains visceral fat that surrounds the internal organs. This does not only sound dangerous, it is indeed dangerous for the whole system. Men are more prone to gathering visceral abdominal fats than women due to their higher production of chylomicron.

Types of Belly fat

Types of Belly fat

Don’t be surprised, belly fat is of different types. Not all types of fat are bad or dangerous to the body because fat itself is meant to protect and insulate the body. But you know what they say about too many things.

When there is excess belly fat, you are at risk of getting your body hurt with certain chronic diseases. So, less fat, less danger. 

The two types of fat found around the belly are;

Subcutaneous belly fat

Subcutaneous belly fat which is also known as Subcutaneous Adipose Tissue(SAT) is soft fat found right under the skin. This is the type of fat that is visible in most women, as men do not have so much subcutaneous fat in them as women.

This type of fat is not deeply linked to being the cause of any chronic disease but it may be when it is in excess.

Visceral belly fat

Visceral belly fat also known as Visceral Adipose Tissue (VAT) is the fat that surrounds internal organs like the liver, kidneys, and the pancreas. VAT goes deeper in the abdomen area and it is usually harmful to your system. Men are more likely to develop visceral fat than women. That is what gives them the “apple-shaped” figure when they have belly fat. Unlike women’s usual soft belly fat.

Compared to subcutaneous fat, visceral belly fat is an ‘active’ fat, as it contains more cells, blood vessels, and nerves. It affects the body’s sugar levels which can escalate into type2 diabetes. It also contributes to inflammation in the system, thereby putting the body at more risk of heart diseases and also fluctuating blood pressure.

Visceral fat stays close to the portal vein that transports blood from the gastrointestinal tract to the liver. More reasons it is more dangerous. It may cause excess liver fat and liver inflammation.

What causes belly fat in males

What causes belly fat in males

There are a few common causes of belly fat in men. They include;

Poor Diet

“You are what you eat” is by far no joke at all. Intake of sugary food such as candy, cakes, and soda drinks can make a man gain weight. It can reduce your ability to burn fat, and it can also slow down your metabolism. Also, when the ratio of your carbs intake is higher than that of protein, you are at risk of gaining weight, especially in your tummy area.

In addition to this, canned foods and fast foods contain trans fats that can cause inflammation, thereby leading to obesity.

Too much Alcohol

It is no surprise that the regular customers at the bar always tend to have the same “apple-shaped” body. This is so because excessive intake of alcohol is one of the major causes of obesity in men. This is no coincidence, it is a proven fact.

Poor sleep

A study has shown that men whose sleep duration is not enough are at the risk of gaining weight, which would also be visible in the tummy area. Not getting enough sleep often cause people to develop unhealthy eating habits, which then play a big role in the development of abdominal fat.


The body has a system of hormonal checks and balances that may promote weight gain when you are stressed. Cortisol which is known as the ‘stress hormone’ is released in the body when the body is stressed and remains there if the level of stress keeps going higher. So, some people gain weight whenever they are stressed out. 

When the cortisol level is high, the appetite level increases, this is when you hear people say they have been stress-eating. Research has proven that cortisol does not only make you gain weight, but it can also make you add weight in some specific places like the abdominal area. However, the amount of cortisol secreted varies in people.

Lack of Exercise

When you exercise, you burn calories. When the amount of calories you burn daily is less than what you consume, it adds to your weight.

Lack of exercise or enough physical movement makes you gain weight, particularly in the abdominal area.


Sometimes, it is not your fault, it is just your genes. People’s genes may decide if they are going to be at risk of being obese or not.

How do men lose soft belly fats 

There is no magic as to how to use belly fat. It is you changing your lifestyle as a whole. Find what is causing you to have that Apple shape, then fix it. No one was born with belly fat, it is only your actions and decisions that cause you to develop one.

There are so many ways to lose belly fat, so choose the option you are best comfortable with. 

How to lose belly fat naturally

There are some simple natural ways to lose belly fat. They include;

Less calorie intake

Being careful about your diet is one of the fastest ways to burn belly fat.  Being in calorie deficit would help you burn visceral fat and excess subcutaneous fat in the tummy area. 

 Eat more fruits and vegetables 

Fruits and vegetables provide a low-calorie alternative to refined carbohydrates. They also include fibres that reduce the risk of type2 diabetes, which is caused by excess visceral fat.

Protein substitution 

Go for lean proteins such as nuts, legumes, and lean meats, as they make you fuller and reduce the risk of unnecessary cravings.

 Choose healthy fats

You can’t do without fats in the body, so you have to take the healthy ones. Eating healthy fats helps reduce the risk of heart disease, and stroke, among others.

Stay active 

Increasing your daily activity level can help with unnecessary fats that can harm your body, it strengthens your muscles and helps but calories. To stay active you should;

  • Park your vehicle a little farther from your destination.
  • Use stairs instead of elevators.
  • Take short breaks from your desk and take a walk.
  • Substitute public transit for walking or cycling.


Develop a workout plan and stick to your routine for optimum results.

How to lose belly fat with exercise 

Here are some exercises to dutifully engage in to burn your belly fat;

Foods that burn belly fat


Salmon is a popular protein that contains fatty acids known as omega-3 fatty acids. Recent research has reiterated how salmon can help increase weight loss, as it contributes to a healthy heart, and controls inflammation among other things. So, swap your beef with salmon, and get creative with your salmon to get rid of that belly fat.


Out of all the nuts, walnut offers itself to be a heart-healthy snack that is rich in monounsaturated fats, and research has confirmed that it helps curb unnecessary cravings that can make you overeat.


Oat is another hearty meal that can keep you full and enhance satiety due to the presence of fibre and protein in it. The soluble fibre in oats helps reduce LDL cholesterol, surprisingly weight loss does the same thing. 


Eating eggs also aids weight loss. So, spice up that breakfast with your egg boiled, fried, or any which way. Not only that, enjoy your egg for lunch or dinner as well. Just make sure not to skip the yolks as it will keep you fuller, thereby reducing excessive eating.


Your dark leafy greens are sure bets to reducing excessive fats in any part of the body. They are low in calories, help you gain satiety, and help maintain healthy body weight.

How to lose belly fat naturally

Warm water with lemon in the morning

Get warm water, add a few drops of lemon, and if you’d prefer to add salt or even honey, add it and take it in the morning on an empty stomach.   Just as you’re getting off the bed.


Garlic is a great detoxifying agent it helps flush out toxins from the digestive system. Include garlic in your diet. It’s good if you can chew it raw.

Take lots of water

Water is the most affordable belly blast that would ever exist. Drinking a lot of water helps in flushing out bad toxins from the body and keeps your appetite running.

Eat only natural sugar

Sugary foods are high in calories. Ice creams, carbonated drinks, and other artificially sweetened foods make you add weight, especially in your tummy and thigh areas. So, eat only natural sugar.

How to lose belly fat surgically


Liposuction is a surgical process where fat is removed from your belly with minimal incisions to the area. This procedure is mainly for those who have sought exercise and other options but still have some stubborn fats clenched in their tummy.

Tummy tuck

A tummy tuck is a good surgical option for those that have excess fat to get rid of.  It is also known as abdominoplasty. You may opt for a full tummy tuck or a mini tummy tuck after weighing your pros and cons.

How to lose belly fat overnight

If you indeed gained belly fat overnight, then you can lose it overnight. Just kidding! The aforementioned ways can be used to lose belly fat but not overnight, even though you may notice some changes overnight.

Final words

Men’s belly fat, especially the visceral type, has many negative impacts on health. If you have not developed it, try as much as possible to avoid it. If you have developed one already, the good news is that there are various methods you can use to get rid of it and gain your confidence back! 

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