Men and Fitness: Lose That Belly Fat and Live Longer

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Men and Fitness: Lose That Belly Fat and Live Longer

Aug 4, 2015 //

For men, losing weight can at times feel like an uphill battle; but, it’s not. Here are some of the reasons why it might feel that way, and then what you can do to win the battle of the bulge.

Get Away From Aromatizing Agents

Many men have tried, and failed, to lose weight. One thing that might be stand in your way is estrogen. As men grow older they don’t produce as much testosterone as the days of their youth; but, sometimes, diet and lifestyle pile on the stress-converting testosterone into estrogen-which can make it difficult to lose weight.

Adding cruciferous vegetables is a step in the right direction. Broccoli, kale, and brussels sprouts contain compounds known to regulate estrogen in men. They also contain zinc, which can raise testosterone in men with lowered levels.

Getting rid of soy in your diet is another great step. Soy is high in phyto-estrogens, which many scientists now believe increases estrogen levels in both men and women.

Reduce your alcohol intake. Alcohol interferes with proper liver and kidney function, places additional stress on detox pathways, and negatively affects the body’s ability to regulate estrogen. Research also shows that alcohol reduces testosterone by up to 10 percent.

Finally, avoid environmental estrogens like synthetic hormones in meat. Plastic food wraps that are put into the microwave can release estrogen-like substances into your food.

Shampoos and various scented toiletries also contain parabens which include estrogen-like substances which disrupt normal estrogen balance in the body.

Start Lifting Weights

Lifting weights is known to increase testosterone production. Plus, it increases your strength.

If you’ve never lifted weights before, start with the book “Starting Strength.” It’s a beginner’s guide to lifting weights.

Basic lifts like the squat, the deadlift, the bench press and the overhead press will help boost testosterone levels for up to several hours after you train. But, a small meal (300 calories) can send the T levels plummeting again, so train, give it a few hours, and then eat a man-sized dinner and go to bed.

Cut Calories

This is the most obvious way to reduce the fat stubbornly sitting on your body. By cutting calories, you reduce the amount of fuel your body has access to from food. When that happens, the body needs to turn to fat stores.

Start by keeping a food log. If you eat 2,500 calories now, reduce that amount to 2,000 calories. Then, inch the amount of calories down further until you begin to note marked movements in the scale. If you’re lifting weights, something magical will happen: you’ll retain quite a lot of muscle and lose fat.

If you lose weight quickly enough, you might need to get a tummy tuck (yes, guys get them) to take care of the loose skin:

Start Fasting

Research shows that restricting your eating to an 8-hour window results in reliable weight loss, independent of calorie intake or food quality. Scientists believe that one reason for this is that the body is allowed more time to repair itself during a 16-hour window where you’re not eating.

If you eat outside of this 8-hour window, there’s not much time for the body to clear out cellular “junk” and process the food that you consumed.

Kevin Ruhge

Dr Kevin M. Ruhge of is a specialist plastic surgeon in relation to face, breast and body aesthetic procedures. He has been elected to the Alpha Omega Alpha national honour society and is also a certified member of the American Board of Plastic Surgery. He has already shared his expert views on a number of online resources.

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