Men's health (12)
- Health issues for gay men: Prevention first
- Male menopause: Myth or reality?
- Belly fat in men: Why weight loss matters
- see all in Men's health
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Belly fat in men: Why weight loss matters
Is belly fat inherited?
Your genes can affect your chances of being overweight or obese, as well as where you carry extra fat on your body. For most men, however, the problem likely has more to do with lifestyle than inherited traits.
Can you really get a beer belly from drinking?
Drinking excess alcohol can cause you to gain belly fat — the "beer belly." However, beer alone isn't to blame. Drinking too much alcohol of any kind can increase belly fat, although some research suggests wine may be an exception. If you drink alcohol, do so only in moderation. The less you drink, the fewer calories you'll consume and the less likely you'll be to gain belly fat.
How do you get rid of belly fat?
Whether you're trying to lose belly fat or trim fat from another part of your body, weight-loss basics remain the same:
- Reduce calories. Slim down your portion sizes. Replace your usual fare with healthy foods that contain fewer calories. At restaurants, share with your buddies — or eat half your meal and take the rest home for another day.
- Increase physical activity. For most healthy adults, the Department of Health and Human Services recommends 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity, in addition to strength training. You may need to do more to lose weight and keep it off. If you can't set aside time for longer workouts, try shorter spurts of activity throughout the day. Start with a walk after dinner or a game of catch with your kids.
After you shed excess pounds, maintain your weight loss with a healthy diet and regular physical activity.
Can you reduce belly fat with sit-ups?
Sit-ups help make your abdominal muscles stronger, but spot exercises alone won't specifically reduce belly fat. The best way to shrink your waist size is to lower your total body fat through healthy eating and regular physical activity.
Remember, you can lose belly fat — it just takes patience and effort. In fact, shedding even a few extra pounds can help you feel better and lower your risk of health problems.
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