What Causes Belly Fat in Males? Exercises to Eliminate At-Home

Surplus abdominal fat is unsightly to look at and associated with severe ailments like type 2 diabetes, cancer, metabolic syndrome, or heart problems. 

If you don’t take measures to eliminate excess body fat, the risk of stroke, and hypertension enhances even. Fortunately, there are plenty of ways to reduce belly fat. We will talk about those workable methods in today’s blog.

But before that, you should know what causes fat accumulation in the abdomen, thighs, and hips. After learning the root causes of belly fat in males, finding a suitable solution becomes easy.

Let’s find out What Causes Belly Fat in Males and natural ways to cut off them.

What Causes Belly Fat in Males?

Excess belly fat lowers muscle mass as well as strength. The problem worsens as you age. Aging slows the metabolism, which implies the rate at which the food breaks decreases.

Thus, losing excess weight in old age becomes challenging.

Once you know what factor contributes to the development of surplus body fat, eliminating that factor helps with weight loss effortlessly. Here are the possible causes of excess fat accumulation!

#1. Unhealthy Foods

These days almost everyone is fond of processed foods like pasta, pizza, burrito, salty snacks, doughnuts, and burgers. Why not?

These unhealthy foods release dopamine in the brain, which induces feelings of joy. But long-term term ingestion of these foods daily can cause weight gain. As a result, the body’s metabolism declines, which lowers the body’s ability to reduce fat.

#2. Lack of Physical Movements

A calorie is a unit to measure the amount of energy in a particular food item.

When you consume foods containing high fat or sugar and do not exercise throughout the day, the body uses the energy it needs and stores the remaining energy as fat.

Furthermore, exercising isn’t only about lifting heavy weights in the gym. It also is walking, running, or yoga. Lack of exercise is also one of the leading causes of belly fat development.

#3. Sleep Deprivation

Sleep deprivation can modify the hormones that regulate metabolism. That implies lack of sleep can slow the body’s metabolism. As a result, slow metabolism leads to fat gain. That’s why doctors recommend adults should sleep for eight hours.

#4. Stress

High stressful situations stimulate the body to release the cortisol hormone that helps induce a flight or fight response.

High cortisol levels slow the body’s regular functions and metabolism. As penned above, poor metabolism is the leading factor behind weight gain.

High cortisol levels also trigger the person to eat sugary or processed food for comfort, which again leads to fat accumulation in the stomach region.

#5. Liquor Consumption

Liquor consumption contributes to excess calories that cause fat gain in some people.

Moderate alcohol consumption doesn’t lead to weight gain, but chronic intake can make the person obese. Alcohol also causes inflammation as well as liver dysfunction. 

You may have a high probability of suffering from severe diseases due to excess body fat. However, there is a myriad of methods to lose hideous belly fat. After getting ample knowledge of What Causes Belly Fat in Males, you must want to learn how to lose belly fat in 2 weeks.

7 Effective Exercises to Lose Belly Fat

Cutting trans-fat-rich foods and sugary baked goods is the best way to lose belly fat. In addition to adopting healthy foods, one should perform cardio exercises or strength training for weight management, strengthening bones as well as muscles, overall well-being, and increasing longevity.

Here are the effective exercises to lose belly fat for men!

#1. Scissor Kicks

This workout targets core muscles, quads, glutes, and adductors. A strong core contributes to balance as well as stability. In this workout, you flutter the legs on top of each other, forming a scissor shape.

It effectively engages the core and helps build abdominal muscles. You can perform two sets having 15 repetitions for abs development.

#2. Russian Twists

Russian twists workout is one of the best ways to reduce belly fat for men that strengthens shoulders and core muscles.

Strong shoulders enable a person to lift heavy weights in the gym and gain bulky muscles. In addition, there will be zero risk of injury during the exhausting workout. The rotational movements in Russian twists help burn side fat as well as achieve a slim waist.

#3. Lying Leg Raises

This workout is also an effective way to strengthen thighs and back muscles. Those aspiring to develop six-pack abdominal muscles should perform this exercise 45-50 times with adequate rest between two sets.

Furthermore, lying leg raises also contribute to an erect posture, balance, and stability. As one performs this exercise daily, one will notice how easily one can carry out basic household chores.

#4. Crunches

Crunches work on lower back muscles, obliques, and abdominal muscles. One can do 40-50 crunches daily along with other abs exercises to reduce belly fat.

Furthermore, there is a myth that doing 100 crunches every day can burn belly fat. This myth is false. Performing 100 crunches daily can enhance the risk of spine injury.

#5. Sit-ups

Sit-ups offer numerous benefits, including enhanced muscle mass, core strength, sports performance, lowered risk of back injury, as well as improved flexibility.

If you do sit-ups every day, your hips and back become flexible enough to enhance blood circulation. As a result, your physical, as well as mental stamina, goes up.

#6. Crossbody Mountain Climbers

The workout engages hip flexors, obliques, and the whole abdominal area. It also improves upper body strength, which further enhances metabolism as well as workout performance.

A fast metabolism is a key factor in promoting weight loss. If you are a beginner, performing 25-30 repetitions of mountain climbers is beneficial.

#7. Burpees

Burpee’s workout slays calories rapidly and improves posture as well as balance. A combination of burpees and other high-intensity workouts burns 50% more calories faster than other types of training. In addition, this workout also helps slim down the waistline.

These workouts don’t require special fitness equipment or tools. One can perform them even in the comfort of their bedroom.

Furthermore, losing belly fat after 50+ can be challenging. If you find the forenamed workouts difficult, you can try walking or jogging for weight loss.

Read more to know: How to increase your own fitness levels.

Closing lines

Excess body fat is troublesome, as it is associated with cardiovascular diseases.

There are numerous causes of additional belly fat, including lack of exercise, poor lifestyle, and consuming unhealthy food. But exercising as well as lifestyle changes can flip weight gain.

Remember that one cannot lose belly fat overnight–it takes a lot of patience and effort.

Last but not least, do not forget to consume a high-protein diet after a workout for developing muscle mass. Hope you find this What Causes Belly Fat in Males discussion informative.