I am sure many guys here have belly fat. In some cases it leads to visceral fat and possibly fatty liver. My DR said 70% of his older patients have a fatty liver.
And I don't drink beer or any alcohol and I only have something sweet (cake, ice cream, candy, cookies) a handful of times a year, mostly at a BDAY get together.
Trying to loose weight and reduce BMI.
Anyone else have similar health issues and found solutions beyond just loosing weight.
1. Weigh what your BMI says you should
2. Belly fat mostly comes from carbohydrates = junk food, pasta, pizza, white bread products, snacks, pretzels, chips.
Join a gym (OrangeTheory) or research online cardio workouts, even fast walking around your area for 5 miles every few days followed by some at home exercises. Yeah, as you get older you can lose weight to be at your proper BMI (which you need to do first) but once you are there you may still have flab and need to work out a little.
I agree with Shoz to a point, cut out the carbs, why our government puts that in there drives me nuts! bread, pasta, cereals are a NO. Carbs are also turned into sugar = diabetes
With that said I do not agree with a lot of the other chart either. Im not a fan of the keto method.
This is what I do. I keep it simple, dont need a "diet" I need protein and vitamins (fruit, yogurt, small fat free milk)
No snacks, but I will have a treat after dinner, evening watching TV. No sugar added low-fat Activa yogurt or yasso frozen yogurt bar.
Dinner = protein sources - fish and chicken or super lean red meat or pork once in a while. Broccoli and Stringbeans
Nuts of all kinds but limit it, LOADED with calories
All kinds of fruit
I normally try for one meal a day but if I do have a lunch/breakfast its Post shredded wheat and a fruit and a one a day type mens vitamin.
NEVER any soda, junk food, chips and ... well we all know what is junk food whether we admit it or not.
With all the above said, I do have one weekend night where "anything goes" Out to dinner I can have anything I want. I do find though, if you do the above it becomes over time more of a lifestyle and even on anything goes weekend night you may find yourself not wanting to overstuff yourself with unhealthy junk because it makes you feel sick.
Ok, I am posting my Lipid Panel from Dec 2021 to kind of add some creditability that I am not just blowing smoke. BTW - these numbers are ever so slightly higher than my early Nov Lipid Panel (not posted here) After all this is right smack in the middle of the holiday season that this test was done. Normally my Total Cholesterol is 98 to 100
Im kind of proud of it, my family history is a disaster and I am looking and working to avoid it.
BTW- even though my Cholesterol was always on the low side (but not this low) my good HDL was always on the low side too which isnt good. Exercise took care of this, since joining OrangeTheory only 4 weeks before this test my good shot up around 25%.
One last thing, "diets" dont work. What is a diet? Its an excuse to lose weight then go back to the way you normally eat and gain it right back.
The only thing that works is a LIFESTYLE CHANGE. Forget about going on a diet, if you eat properly the weight will take care of itself.
BTW - this is not a knock on Keto or Mediterranean diet to me, those are a lifestyle, not a lose weight quick scheme.
I would say my eating habits/lifestyle are aligned with the Mediterranean diet/lifestyle. I REALLY have come to enjoy it. Its fun actually.
Sorry for the long post, Im really passionate about this having watched heart disease and diabetes ravage some family members.
This is what I look to follow =
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet