7 Proven Ways to Bust Belly Fat FAST!

Nearly all men have struggled with unsightly belly fat at some point in their lives. The Standard American Diet, which is full of sugars, grains and processed carbs is a huge contributor. Not only is belly fat uncomfortable and embarrassing, it can lead to major health problems down the road.

Even men who are not overweight, but still have fat around their middle, are at risk.

Here are 7 evidence-based ways to lose belly fat.

1. Don’t Eat Sugary Snacks ….and Avoid Sugar-Sweetened Beverages Like Your Life Depends on It (and it does!).

Numerous studies show that sugar, more than any other ingredient in the diet, may be driving some of the world’s leading killers… including heart disease, diabetes and even cancer.

When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat.

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly.

Some researchers believe that this is the primary mechanism behind sugar’s harmful effects on health… it increases belly fat and liver fat, which leads to insulin resistance (pre-diabetes) and slowed metabolism.

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugar in all forms. Remember, many foods that may not seem like sugar (i.e. grains, processed carbs) will break down to sugar shortly after ingestion. Contrary to what the food and beverage industry wants you to believe, there is no “healthy” amount of daily sugar intake. Skip it altogether and you’ll be amazed at how quickly your body (and brain) begins to transform for the better.

While fruit is mostly considered “healthy,” keep in mind that excess fruit intake can add to weight problems. Moderation is best. Your best bet is to stick to low-glycemic fruit like berries. To check the sugar content and glycemic level of any food go here.

Remember, if you want to cut back on refined sugar, then you must start reading labels, because approximately 70% of the American diet is either sugar, or breaks down to sugar! Many foods marketed as health foods can contain huge amounts of sugar, so always check for “sugar grams” on the label of any food before you eat it. If a food

has more than a few grams of sugar per serving, it’s best to skip it!

A note on artificial sweeteners: JUST SAY NO. They can be as damaging to your body as sugar is.

Bottom Line: Excess sugar consumption may be one of the biggest drivers of belly fat accumulation. GO EASY or better yet, SKIP IT ALL TOGETHER.

2. Eating More FAT May be The Best Long-Term Strategy to Reduce Belly Fat (no, we’re not kidding!).

Contrary to popular belief, fat does not make you fat! In fact, a high intake of healthy fats per day (60% or more of your daily caloric intake) can quickly help you shed the pounds and improve your health exponentially.

Fat has been shown to dramatically reduce appetite and increase metabolic rate. Eating more dietary fat actually teaches your body to burn fat and makes you fuller, faster.

Not only will it help you to lose weight quickly and safely… it can also help you to avoid re-gaining your lost weight. Fat is the key to losing weight and keeping it off for good.

So… make an effort to increase your intake of farm-fresh eggs, cold-water fish (salmon, sardines, herring), meats, poultry, avocados, nuts, butter and coconut oil. These are the best fat sources in the diet.

Bonus tip: Consider cooking your foods in coconut oil or just eating it off the spoon. Studies show that the MCT’s (medium chain triglycerides) in coconut oil significantly rev the metabolism and help to burn fat quickly.

Bottom Line: Eating plenty of healthy fats in your diet is critical to losing weight fast, keeping it off for good and reducing inflammation in your body (which lowers cardiac risk).

3. Cut Carbs From Your Diet

Carb restriction is a very effective way to lose belly fat.

This is supported by numerous studies… when people cut carbs, their appetite goes down, they burn fat for energy and they lose weight fast.

Over 20 randomized, controlled studies (the “gold standard” of research) have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets. Low-carb diets also lead to quick reductions in water weight, which gives people near instant results… a major difference on the scale is often seen within a few days, which will helps to increase your motivation to stay on track.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver

What this means is that a most of the fat lost on a low-carb diet is dangerous and disease-promoting abdominal fat!

There are “good carbs” which should be eaten plentifully; veggies, veggies and more veggies!

Bottom line: Studies show that low-carb diets are highly effective at reducing belly fat, and also around the organs and liver.

4. Manage Your Gut Bacteria

The gut is often referred to as the “second brain.” It’s responsible for 80% of your immune function, expression of “fat” genes (yes, stubborn belly fat), mental health, hormone production and the list goes on and on. There is no other area of your body that is more critical to good health. Yet, the Standard American Diet is killing you, by populating your gut with unhealthy bacteria, fungi, protozoa and yeast. Your healthy gut bacteria barely stands a chance. If you don’t believe there’s a war going on, think again!

Studies of mice show that obese mice carry very distinctive bacteria in their gut as compared to thin mice. When the bacteria from the thin mice are placed into the guts of obese mice, they become thin! Your gut bacteria is absolutely critical, not only to your health, but to reducing your weight and belly fat.

Remember, bad gut bacteria proliferate when fed a high-sugar, processed carbohydrate diet. If you avoid these foods, they will die off. This allows your good bacteria to grow and thrive.

Studies show that poor gut bacteria can lead to depression, anxiety, and other mental disorders. If you suffer from any of these symptoms, cleaning up your diet and attending to your gut bacteria can get you feeling better, fast. Remember, healthy gut, happy head!

Bonus tip: One of the best ways to populate your gut with good bacteria is by eating fermented foods, like raw, fermented sauerkraut.

Bottom line: Don’t ignore the health of your gut bacteria. Kill off the “bad guys” by cutting out sugars, grains and processed foods. Keep the “good guys” happy by eating lots of healthy, whole foods (meats, veggies, healthy fats).

5. Exercise is Very Effective at Reducing Belly Fat

Exercise is important for various reasons. But exercise alone won’t get you very far. The most powerful combination is both exercise and diet.

Exercise, particularly weight lifting and HIIT (High Intensity Interval Training) are incredibly effective at reducing belly fat. To learn more about HIIT, go here.

Weight lifting increases lean muscle mass, which means you burn more calories just sitting on your butt!

Exercise also leads to reduced inflammation (your biggest marker for cardiac risk), blood sugar levels and many other metabolic abnormalities that are associated with belly fat.

It’s important not to work out too much, however, as that can increase appetite and create inflammation in the body (not to mention create a higher potential for injury). Keep “focused exercise” to no more than three hours a week. It’s also important to walk. Take the stairs at work, park farther away from the grocery store or workplace entrance, walk the dog or take a stroll in the park. Slow movement, is also critical for good health and managing your weight.

B0ttom Line: Exercise (along with the right diet) is very effective at not only reducing belly fat, but substantially improving your health on a number of important levels.

6. Manage Your Stress!

One of the biggest contributors to belly fat is cortisol. Cortisol is a hormone that floods into your system when you are stressed. Whether it’s work, family, relationships or health concerns, stress (if left unmanaged), can not only lead to weight gain, but can ultimately kill you. Stress has been linked to cancer, lung disease, fatal accidents, suicide, alcoholism and substantial cognitive impairment. Stress can also impact your testosterone production and sexual desire.

Stress can physically damage your heart muscle. Stress damages your heart because stress hormones increase your heart rate and constrict your blood vessels. This forces your heart to work harder and increases your blood pressure.

So on top of MAKING YOU FAT, it really wrecks your health!

The first step in managing your stress is to understand when your body is reacting to a stressful situation. Take time out, take a deep

breath and remove yourself from the situation, even for a short while if possible. Apps like “Stress Check” from Azumio are wonderful at telling you what your heart rate is doing and can be a great bio-feedback tool to “dial down” your situation. Check it out here (it’s free!).

Exercise can be very helpful at reducing stress (and great for getting in shape, too). Yoga and meditation are also incredibly beneficial.

Bottom line: While you may not be able to change the stressful situations that impact your life, you CAN manage the way you react. A healthy diet, good sleep habits, exercise, yoga and meditation can do wonders to reduce your stress levels. Effective stress management will ultimately lower your cortisol levels and subsequently decrease your belly fat!

7. Practice Good Sleep Habits

A recent major study showed that individuals who got 8 hours of sleep per night, lost TWICE the weight that individuals sleeping less than 6

hours per night. 7-8 hours a night is definitely the “sweet spot” for optimal health and weight.

Lack of sleep increases cortisol levels, which in turn impact thyroid function. This leads to weight gain. Two hormones that are key in this process are ghrelin and leptin. Ghrelin is the “go” hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.

More ghrelin plus less leptin equals weight gain, particularly BELLY FAT.

The best way to practice healthy “sleep hygiene” is to try to go to bed and wake up at the same times every day if possible. This will set your internal clock to promote deep, restorative sleep.

Make sure your room is very dark and quiet. White noise from a fan is fine, but keep all electronics out of the bedroom at night. No falling asleep with the TV on. Also, be careful to avoid as much light at night as possible. Light enters the optic nerve and tells your body that it’s daytime and works to keep you alert and awake. Soft lights or candles are best. If you work on your computer after sun down, consider downloading software that will slightly dim your computer screen. It will use a spectrum of light that does not impact your sleep/wake cycle. We like “Flux Software” which uses your GPS location to determine when the sun goes down. You will see your computer screen dim shortly after that. There is a version for your phone as well. Go here to learn more.

Bottom line: Get your “solid 8” a night if you can and go to bed and get up at the same time every day. You will wake up refreshed and ready to start your day, and before you know it, you’ll see that belly fat vanishing before your eyes!

About Men Only Weight Loss

We’ve shared some of our fat-busting techniques with you, but this is only the proverbial “tip of the iceberg.” We are the leading men-only weight loss and wellness company in the world and we know how to help men lose weight fast and keep it off for good.

Our cutting-edge program teaches you exactly what to do, when to do it and very importantly, what not to do. We provide step by step instructions and advice, every step of the way. We keep you accountable, motivated and educated so you can adopt a healthy and manageable lifestyle that will carry you into your later years with the health, wellness, sex drive and mental faculties you never thought possible.

We are experts in Low-T, diabetes, high blood pressure, depression, anxiety, skin disorders, low energy, poor sleep and every other modern malady created by our modern food supply.

Don’t go another day hating what you see in the mirror, worrying about your future health or feeling “sick and tired of being sick and tired.”

Call us for a free, no-pressure consultation and we’ll tell you specifically how we can change your life for the better, for good. You can also go to our website to request pricing and program information sent directly to your inbox.

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Get started with us today so you can have a (much) better tomorrow!

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