The four pillars of managing belly fat are exercise, diet, sleep, and stress reduction.

1. Exercise:

In addition to all other types of fat, vigorous exercise also burns visceral fat.

Get at least 5 days of moderate activity per week, preferably for 30 minutes. Walking is acceptable as long as it is vigorous enough to cause you to perspire and raise your heart rate above normal.

Step up your pace and do vigorous exercise, like jogging or (5 Strategies for Belly Fat Loss) walking, to accomplish the same results in half the time. Four days a week, 20 minutes would be needed for that.

Jog if you’re already in shape, or use an angled treadmill to quickly walk if you’re not. According to Duke researcher Cris Slentz, Ph.D., strenuous workouts on stationary bikes, elliptical, or rowing machines are also beneficial.

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It also helps to engage in moderate exercise that increases your heart rate for 30 minutes at least three times a week. It reduces the rate of visceral fat growth. However, you might need to intensify your workouts in order to burn visceral fat.

“Rake leaves, go for a stroll, plant a garden, attend Zumba, and play soccer with your kids. It’s not necessary to be in the gym, explains Hairston.

Before beginning a new fitness programme, it is a good idea to speak with your doctor if you are not currently active.

2. Diet:

A magic diet won’t get rid of belly fat. However, the first thing to often lose weight on any diet is belly fat.

Getting adequate fibre has advantages. Without making any additional dietary modifications, Hairston’s research shows that people who ingest 10 grammes of soluble fibre daily accumulate visceral fat more slowly than people who don’t. Eating two little apples, a cup of green peas, or a half-cup of pinto beans would suffice.

“Even if you changed to a higher-fibre bread but kept everything else the same, you might be able to better manage your weight over time,” adds Hairston.

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3. Sleep:

Getting the appropriate amount of zzzs is beneficial. According to one study, people who slept 6 to 7 hours every night for five years developed less visceral fat than those who slept 5 or fewer hours per night or 8 or more hours per night. Even though it may not have been the primary reason, sleep was still crucial.

4. Stress affects everyone.

Your management style matters. You should relax with friends and family, practise meditation, work out to reduce tension, and seek counselling as the best activities. Now that you’re feeling better, you can think more clearly for yourself.

Exercise arguably gives the most immediate advantages because it addresses both obesity and stress, according to Shively, if you could only find the time to do one of these things. (5 Strategies for Belly Fat Loss)

5) Avoid sugary drinks

Men over 50 have certainly realised by now that while sugary meals and beverages are high in calories (a can of Pepsi contains about 150 calories, for example), they do not fill you up. According to Mittendorfer, a drink is simple to consume. “If you consume the equivalent in a salad, you’ll feel satisfied for longer.” (You would have to eat more kale than you can handle to get 150 calories.)

One advantage is that, according to a review of Australian studies, people who stop consuming soda and other sugar-sweetened beverages acquire less weight over time than those who do. According to Dr Lofton, even juices and smoothies can add a lot of sugar to your body. (Except if it’s one of these nutritious weight loss smoothies, which require planning.) Rather than just drinking the juice, consume the entire fruit.