For men, the most problematic area for weight gain is the midsection and belly, especially as you get older. Most men turn to exercise to get rid of this excess around the waistline, but this can be very hard to get rid of. Even before exercising, there are several ways you can eliminate visceral fat, boost your metabolism, and increase weight loss.
1. Eat Better, Not Less. Instead of eating less, eat more nutritionally dense food to keep you full all day. Restricting food will actually make you feel hungrier, thereby causing your metabolic rate to decrease, and eventually you’ll begin burning muscle tissue.
2. Get More Sleep. According to several studies, less sleep and more stress is associated with more visceral fat.
3. Eat More Protein. Your body needs protein to maintain lean muscle, so add one serving to every meal and snack. Moreover, protein can increase post-meal calorie burn by as much as 35 percent.
4. Sit Less. Sitting at work can play a big role in your health and waistline. Inactivity for four or more hours causes the enzyme that controls fat and cholesterol metabolism to nearly shutdown. Keep this enzyme active by standing up every so often, even when you are still working.
5. Drink Cold Water. Drinking six cups of water daily can raise resting metabolism by about 50 calories per day. This is the equivalent of about five pounds per year. It is thought that this caloric burning results from your body’s effort to heat the cold water to body temperature.
6. Eat Spicy Foods. Capsaicin, the compound that gives chili peppers their heat, can also fire up your metabolism. Eating chopped red or green chilies boosts your body’s production of heat, resulting in a temporary metabolism spike.
7. Eat Breakfast. Breakfast will jump-start your metabolism and keep your energy level high all day. People who skip breakfast are actually 4.5 times more likely to be obese.
8. Drink Coffee or Tea. Caffeine is a stimulant that can raise your metabolism 5 to 8 percent, which is the equivalent of about 98–174 calories per day.
9. Eat More Fiber. We all know fiber is good for our bowel health, but it also helps us to feel fuller longer. Additionally, fiber can increase your fat burn by as much as 30 percent. Those who eat the most fiber gain the least weight over time. Fiber can come in the form of whole fruits and vegetables or whole grains.
Dr. David Samadi is the chairman of the urology department and chief of robotic surgery at Lenox Hill Hospital. He is a medical correspondent for the FOX News Channel’s Medical A-Team. Learn more at RoboticOncology.com and visit Dr. Samadi’s blog: SamadiMD.com. Follow him on Twitter and Facebook.