How To Lose Body Fat In Men?

 

Losing body fat could be challenging for men, but a gradual approach to fat loss could help reduce fat composition and offer additional health benefits.

Reducing body fat and overall weight may improve mobility, minimize the risk of heart disease, improve mood, and provide sustained energy.

Keeping track of calorie intake, having a proper exercise routine, and getting adequate sleep are some of the ways to lose body fat in men. You could also try other unique strategies to manage your weight and maintain muscle mass.

This article will disclose some of the best tips to reduce body fat in men. It will also mention the importance of losing belly fat and factors that could affect body fat loss in men.

Men’s Body Fat Percentage

According to the American Council on Exercise, a healthy body fat percentage for active men should fall between 14-17%. The range differs for inactive men (those with a sedentary lifestyle), falling between 18-24%.

Excessive body fat may increase the risk of health ailments, including diabetes, heart disease, and certain types of cancer.

Too little body fat may have negative implications on the body, such as hormonal imbalances and decreased immune function.

Thus, a healthy body fat percentage is required for your body for healthy functioning. You may achieve a healthy fat count by exercising regularly and consuming a high-protein diet.

Related: 10 Ways To Lower Estrogen Levels In Men

7 Best Ways To Reduce Body Fat In Men

1. Strength Training

   Strength training may help in reducing body fat as it helps enhance muscle mass, increases metabolism, and aids in weight loss.

   Building muscle mass could help increase metabolism and promote burning more calories throughout the day.

   Strength training may aid in reducing body fat and visceral fat. It preserves fat-free mass, which helps maintain a healthy body composition.

   Such effects may enhance the resting metabolic rate, increasing calorie burn and potential weight loss.

   When engaging in strength training, try to include compound lifts such as squats, overhead presses, deadlifts, or chest presses. These exercises involve multiple muscle groups that may help burn additional calories and build strength.

   Increasing the intensity of these exercises and pushing yourself near muscle failure with each set may help optimize strength training results.

   You may do so by gradually increasing the weight or resistance, decreasing the rest intervals between sets, or increasing the total reps performed.

2. Eat More Fiber

   Increasing the daily fiber intake may protect against weight gain and help reduce fat storage.

   Soluble fiber retains water and slowly moves through the digestive tract, promoting satiety and reducing appetite.

   Increasing your soluble fiber intake could help you shred belly fat and might prevent belly fat storage. A 10-gram boost in daily soluble fiber intake may reduce the risk of gaining belly fat by 3.7%.

3. Reduce Refined Carbs

   Reducing your refined carbs consumption may help you lose body fat percentage. It contains excessive calories, which could ruin your healthy eating routine, making it hard to lose weight.

   Pastries, processed foods, and breakfast cereals undergo processing methods that strip them of their bran and germ, making them deficient in fiber and nutrients.

   These carbs also have a high glycemic index (GI), which might cause fluctuations in blood sugar levels, leading to increased hunger. Such effects could compel you to overeat, potentially contributing to weight gain.

   Diets high in refined carbs may increase belly fat over time. A diet that comprises whole grains like quinoa, whole wheat, barley, or oats is associated with a reduced body mass index, waist circumference, and body weight.

4. Maintain High Protein Diet

   Increasing protein intake may reduce appetite, enhance fat burning, and decrease calorie intake, all of which may support fat loss.

   Protein has a higher thermic factor than fats or carbohydrates, which require more energy to digest and absorb. Such a mechanism could slightly increase calorie expenditure, contributing to weight loss.

   A protein-rich diet helps preserve muscle mass, as muscle has a metabolically active tissue structure that helps to burn calories. Such effects may enhance metabolic rate and trigger fat burning, even at rest.

   Protein could increase satiety and reduce hunger cravings, which may help you consume fewer calories. Such a virtue may be beneficial in managing cravings and preventing overeating.

5. Sufficient Sleep

   Sleep deprivation may disrupt fat oxidation and increase the risk of muscle loss by as much as 60%. These effects are accompanied by weight gain, increased hunger, and lack of energy.

   Lack of sleep might contribute to changes in hunger hormones, increased appetite, and a raised risk of obesity. Insufficient sleep disrupts the hormonal balance that regulates satiety, leading to increased cravings and overeating.

   Getting at least seven to eight hours of quality sleep is recommended for optimal weight management and overall health.

   Sticking to a regular sleep schedule, limiting caffeine intake in the evening, and minimizing the use of electronic devices before bedtime may support a healthy sleep cycle.

6. Consume Healthy Fats

   Healthy fats like coconut oil, animal fats, avocados, and nuts could make you leaner and more muscular. They may also improve satiety by suppressing hunger cravings and supporting optimal testosterone production.

   Diets infused with olive oil have been linked to reduced belly fat and body weight. Increased intake of trans fats or saturated fats, often present in fried or processed foods, is associated with long-term weight gain.

   Indulge in polyunsaturated and monounsaturated fat sources from foods such as salmon, walnuts, canola oil, etc. These fats could reduce LDL (bad) cholesterol levels, mitigate belly fat storage, and promote heart health.

   While healthy fats have their benefits, they are still high in calories. Instead of increasing overall fat intake, consider swapping unhealthy fat sources like fried foods and refined oils for healthier options like avocados and omega-3s.

7. Swap Out Sugary Drinks

   Swapping out sugary drinks for healthier substitutes like green tea may promote long-term, sustainable fat loss.

   Sugar-sweetened beverages like soda often contain extra calories and offer little nutritional value. Alcohol is high in calories and may increase the risk of overeating.

   Avoid consuming sugar-sweetened beverages and alcohol as it is related to a higher risk of abdominal fat accumulation.

   Including unsweetened green tea in your routine may have additional benefits for fat loss. Green tea contains antioxidants and caffeine that might increase fat-burning and metabolism.

Other Effective Ways To Reduce Body Fat Fast

1. Intermittent Fasting

   Intermittent fasting is a dietary control measure that may involve alternating between fasting and eating periods. It could reduce body weight and decrease body fat combined with a nutritionally adequate diet and regular exercise.

   The fasting window may decrease insulin levels and enhance norepinephrine secretion. These effects help accelerate fat-burning by breaking down fat cells for energy production, reducing body weight and body fat.

   One study found that restricting eating to an 8-hour window daily helped reduce fat mass and retain muscle mass when combined with resistance training.

   To give you a better understanding, here is a table outlining the different types of intermittent fasting:

   Type of Intermittent Fasting	Fasting Period	Eating Period
   Eat Stop Eat	24 hours	24 hours
   Warrior Diet	20 hours	4 hours
   16/8 Method	16 hours	8 hours
   5:2 Diet	2 non-consecutive days	5 days

2. Cardio Workout

   Cardio, or aerobic exercise, could raise the heart rate and enhance blood circulation (within the body). It may stimulate the metabolism to improve fat burning and support weight loss.

   A research study recommends 150–300 minutes of moderate to vigorous exercise intensity weekly, equivalent to approximately 20–40 minutes of daily cardio.

   Some popular forms of cardio exercise include running, jumping rope, walking, swimming, and stair climbing.

3. Drink Coffee

   Caffeine, a natural stimulant in coffee, stimulates the central nervous system. Such a mechanism may increase the breakdown of fatty acids and boost metabolism, potentially aiding fat loss and weight control.

   Coffee may enhance fat-burning during aerobic exercise. Increasing coffee intake (in moderation) may reduce the risk of obesity, particularly in men.

   The caffeine content of coffee may enhance the body’s resting metabolic rate by as much as 11%. Such a mechanism could increase the calories burned when sedentary and make weight loss easier.

4. Try HIIT

   High-intensity interval training utilizes short bursts of intensive activity with brief recovery periods to maximize fat burning and promote sustainable weight loss.

   One review found that including HIIT into a workout routine, three times weekly for 10 weeks significantly reduced waist circumference and body fat mass.

   It may also require less training time commitment than moderate-intensity continuous training, such as running or using an elliptical.

   HIIT may help burn significantly more calories than other exercise types like jogging or cycling, which may support calorie burn and shed excess body fat.

5. Add Prebiotics

   Prebiotics (a dietary fiber type) serve as food for the beneficial bacteria in the gut. They may help maintain a balanced and diverse gut microbiota required for optimal digestion and overall health.

   Prebiotics may stimulate short-chain fatty acid production in the gut, which helps regulate hunger hormones and enhance satiety. Such a mechanism may prevent overeating and support calorie control, potentially aiding weight loss.

   Prebiotics may positively impact fat metabolism. They could promote fat oxidation that may aid in efficient calorie burning and accelerate fat loss.

How Much Body Fat Should A Man Lose?

Establishing realistic goals based on factors like initial body fat percentage, age, or underlying health conditions is essential. Aim to reduce 1-2 pounds weekly to ensure a sustainable and healthy approach. Seek advice from a doctor to ensure your fat loss targets are realistic and safe for your overall well-being.

Must See: How Much Walking To Lose Belly Fat?

Importance Of Reducing Fat

Reducing excess body fat in men could positively influence their overall health and well-being.

Excessive fat, especially visceral fat (around the organs), could damage the internal organs and cardiovascular health and function. It may raise the risk of developing heart disease, type 2 diabetes, stroke, and Alzheimer’s disease.

A lower body fat percentage could lower disease rates, improve heart health, and promote respiratory function.

Men may experience improved mobility and increased endurance and strength by shedding fat and maintaining a lean physique.

Reducing body fat may also boost your self-confidence, increase self-esteem, and improve body image.

Factors That Affect Body Fat Loss In Men

These factors may help determine how the body burns fat and how effectively men can lose weight.

• Caloric Intake: Consuming fewer calories than the normal body requirement creates a calorie deficit, forcing the body to use stored fat for energy.
• Exercise Routine: Regular exercise, including strength training and cardiovascular workouts, helps increase calorie expenditure and build lean muscle mass.
• Metabolism: A higher metabolic rate encourages the body to burn more calories, even at rest, which might aid in fat loss.
• Hormone Levels: Hormones such as testosterone and cortisol may impact body fat distribution and the body’s ability to burn fat.
• Quality of Sleep: Poor sleep may disrupt hormone levels related to appetite regulation. Such effects could lead to weight gain or difficulty losing fat.
• Stress Levels: Chronic stress may increase cortisol levels, promoting fat storage, especially near the abdominal area.

Frequently Asked Questions

1. Can Drinking Coffee Help With Reducing Body Fat?
   Drinking coffee alone is not a guaranteed method for reducing body fat. While caffeine may slightly increase metabolism, its effects on fat loss are minimal.
2. Can Men Lose Fat Faster Than Women?
   Due to differences in body physiology, metabolism, and muscle structures, men may have a slight advantage in losing fat faster than women. However, factors like genetic makeup, diet plan, activity levels, etc., may influence the rate of fat loss.
3. Where Do Men Typically Store Fat?
   The male body stores excessive fat primarily in the upper body areas, particularly near the abdomen. It may contribute to the appearance of a protruding belly, which usually takes time and patience to get rid of.

Conclusion

Losing body fat requires consistent adherence to a calorie-controlled diet, a diverse workout regimen, and an active lifestyle.

There are no shortcuts or quick fixes around losing body fat, and men need to have patience and follow a gradual approach to losing body fat for sustainable outcomes.

Understanding men’s normal body fat range and the factors influencing fat loss rates is vital for making informed health decisions.

Moving away from processed foods, following a structured eating plan, lifting weights, and getting enough sleep are some gradual measures to help reduce body fat in men.