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Ways to eliminate abdominal fat in males

What is abdominal fat?

Abdominal fat, also called visceral fat is the layer of fat located inside the abdominal cavity placed between the internal organs and the torso. This is as opposed to the subcutaneous fat that is present beneath the skin.

Abdominal fat is known to be a serious cause of concern as it can trigger diseases like the cardiovascular disease, stroke and diabetes, although indirectly.

It has been observed that men have a tendency of storing excess fat in the abdominal cavity as opposed to women. This pattern of fat accumulation on the abdomen in men is attributed to the presence of the male sex hormone testosterone. The amount of fat seen on the hips and that on the thighs in women is far greater than that stored in the same regions in the male body.

Causes of abdominal fat:

The presence of fat in and around the belly region in males can be attributed to the following reasons as well apart from testosterone:


The genes that increases one’s chances of being overweight and obese can be inherited by a person


People who are obese tend to have a layer of fat in their abdominal cavity

Lifestyle conditions:

Other lifestyle conditions like sedentary lifestyle, lack of exercise, unhealthy food regime, alcohol consumption and untimely intake of food could also result in the accumulation of fat in and around the belly.

Ways to eliminate abdominal fat in males:

Spot exercises:

Spot exercises like crunches, sit ups and squats can help tighten the abdominal muscles. Since it is not possible to completely remove the fat from one body part and shift it to the other, what these spot exercises can do it, effectively reduce the size of the fat cells. These exercises also help to reduce the overall fat percentage of the body.

Other exercises:

It is important to have the guidance of proper exercise coach who can guide you to follow a certain schedule. This schedule should incorporate aerobic exercises, anaerobic exercises and weight training,. These sessions should be alternating depending on the muscle of the body that you wish to concentrate on.

Exercises thus performed help one to burn the excess calories, especially those that come from fat.

Along with exercises, it is important to have certain dietary restrictions in order to eat right and burn the unnecessary calories through exercise. This is especially true in case of abdominal fat reduction.

Let us have a look at the dietary changes and tips:

Consume more omega 3 fatty acids:

Omega 3 fatty acids provide twin benefits of improving the lip profile and keeping weight in check. Omega 3 fatty acids are present in fish and meat.

Eat foods rich in protein content:

Proteins help in the wear and tear of the body. This is true especially in growing up children and those who exercise regularly. Proteins are required to put the newly formed body structure in place.

Eat whole grain foods:

Whole grains are rich in complex carbohydrates and fibres which help in the body metabolism. They thus reduce the body fat and help in reducing the fat content on the abdomen.

Eat fruits and vegetables:

Eating fruits and vegetables increases the vitamin, mineral and fibre content in the body thus eliminating the excess fat from all over the body, especially that present on the abdomen.


On an average, adults require about 30-45 minutes of moderate to heavy exercise everyday along with healthy changes in the dietary habits. You also need to make positive lifestyle changes to prevent fat from accumulating on the