Belly fat is not just unattractive in men; it’s dangerous. As you accumulated belly fat, health risks increase, including heart disease and stroke, type 2 diabetes and insulin resistance, cholesterol problems, metabolic syndrome, and even sleep apnea.

To lose belly fat, it is not enough to exercise, but exercise surely helps to tone the abdominal muscles. To lose belly fat fast, you first have to change your diet. The classic diet of a man with significant belly fat normally includes large quantities of some combination of white flour products, fatty meats, sugar, and alcohol. These same men generally consume an insufficient amount of vegetables, fruits, and whole grains in their diet, and they probably do not drink enough water. Does this sound like you? Is your lifestyle resulting in this unsightly belly fat?

Your metabolism can only handle so many simple carbohydrates, fats, and sugars. The calories which you consume which it cannot digest and absorb as nutrients, it sends to your midriff, and your body stores them there in the form of fatty deposits. This is Nature’s strategy to help keep your organs protected. If your waist measures more than 40 inches, you should take this problem seriously. You want to reduce that belly fat, and not just temporarily; you want to lose that belly fat permanently, by changing how and what you eat.

What you eat and how you eat it makes a big difference. Once you follow these instructions and add some core muscles exercises, you will soon see progress. Replace all white, processed, and bleached carbohydrates with whole wheat or whole grain options. This includes bread, pasta, rice, and cereal. Then replace all fatty red meats, with lean white meats such as chicken or turkey, and add fish. Now, add all the vegetables in the rainbow, and eat fruits instead of sugary deserts and pastries. The final touch to your new diet is to eliminate alcohol and all carbonated beverages, and to replace them with water.

Now that you know what to eat and drink, make sure you eat slowly, chewing each mouth full very well. Reduce the size of your portions. Spread out your meals throughout the day; five or six small meals will help you to never feel hungry. Drink plenty of water from the morning to the evening, but most importantly, do not eat anything after six in the afternoon. The calories from evening and night-time snacks have no place to go but to your belly; you have no opportunity to burn them off with any kind of physical activity while you’re sleeping.

Each meal should take 20 minutes at least. This is because it takes 20 minutes for the brain to receive the message that you have eaten to satisfy your hunger. If you eat too quickly, your brain will think you did not even eat, and you will continue to feel hungry.

If you think ahead, and keep healthy snacks and water with you at all times, you will never feel very hungry, you will eat less, and you will lose weight and belly fat fast.