16 simple ways for men to lose belly fat

Belly fat is a problem for many male friends. Due to social activities, long periods of sitting and lack of exercise, many men's bellies are slowly swelling up like a balloon. How should male friends reduce belly fat? In fact, some daily methods are simple and effective.

1: Walking is easy to get started, has low injury risk, and is suitable for most people. When you go to work, get off the bus 1 or 2 stops earlier and walk to the office at a pace that allows you to chat with people without getting out of breath. When walking, remember to keep your back straight and your abdomen tight, so that your abdominal muscles can be exercised!

1: When going up and down stairs, the front thigh muscles are mainly used. When going up stairs, the body is lifted up, and when going down stairs, the body is supported. It also has the effect of exercising the psoas major muscle. When climbing stairs, the upper body is straightened, and the power of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained. If the office or home floor is not high, change to walking up the stairs from today.

1: Dieting is very difficult for men. If you skip breakfast or lunch, you will definitely eat a lot when you get home at night, which will lead to the bad habit of binge eating. Therefore, it is recommended that men eat three meals on time and carry some low-fat and low-energy snacks with them to properly fill their stomachs and replenish their energy. And don't give up and binge eat just because you don't see hope in losing weight in the short term. This method will only make you fatter and fatter.

1: Don’t ask your classmates or colleagues to bring you lunch or buy groceries just for the sake of convenience. Don’t give yourself excuses to be lazy. Leave your seat, walk around, and see if you can do something for others. This way, you can not only make good friends, but also stretch your muscles and bones to prevent yourself from gaining weight. This is a good way to kill two birds with one stone.

1: Drinking water has many functions, and it is even more important for people who want to reduce beer belly. When you want to eat sweets or other snacks, drinking some water can reduce the desire to eat. When you are stressed, don't indulge in eating. You can take more walks and release stress in the right way.

1: Fiber acts like a sponge, absorbing water in the stomach, and a large amount of water in the stomach increases satiety. Fiber controls hormones that increase appetite, allowing you to eat less without feeling hungry and malnourished. It is best to drink a simple daily sugar-free fiber drink before the protein meal before bed.

1: According to medical evidence, the amino acids in meat have side effects on the human body. Eating too much meat can easily lead to excess fat, weight gain, and is also harmful to health. The crude fiber in vegetables can promote gastrointestinal motility, increase the elimination of toxins in the body, and speed up metabolism. Therefore, fruits and vegetables are the best choice for those who want to lose weight.

1: The abdomen is the main area where fat accumulates. Most men accumulate fat above the navel, while most women accumulate fat below the navel. If you press the lower abdomen with your fingers, you need to bend your palm fully with a little force, and press down vertically for 15 seconds. If you press the side abdominal points with your fingers, you need to bend your palm fully and place it on the left and right sides of the abdomen respectively, and press slowly in the horizontal direction with a little force for 15 seconds.

1: Eating dinner 4 hours before going to bed is not likely to cause weight gain. But if you have a small belly, you can arrange dinner before 6 pm to give your intestines and stomach enough time to digest before going to bed, so that your abdomen will not accumulate fat.

1: When walking around the house, you can add the waist twisting action to exercise the weak waist and abdomen muscles. When you step out with your left foot, twist your waist to the right, then step out with your right foot, and twist your waist to the left, and repeat this. However, walking in this way for too long will put a burden on your waist. It is best to limit it to 30 minutes a day.

1: Laughing out loud is actually a way to say hello to your stomach. Did you know that laughing can exercise your stomach muscles? If you have a slimmer and more attractive stomach, it will not be so easy for you to have a beautiful body shape. Laughing for at least 10 minutes every day can increase the exercise capacity of your stomach muscles. If you regulate your diet, you can stay slim for a long time.

1: Just like the experts said, you have to find time to exercise. Once you start a weight loss plan, you must stick to it. You can focus on finishing important work every day, then drive to the golf practice field, go to the gym, or run in place at home. Exercise at least 3 times a week, at least 40 minutes each time. Low-intensity and continuous aerobic exercise will bring great changes to your body, your belly will become smaller, and your waistline will be greatly reduced.

1: Instead of worrying about everything about losing weight, it is better to get a good night's sleep and keep enough energy to do weight loss exercises. Staying up late is not only harmful to your body, but also has some negative effects on weight loss. People who sleep less than four or five hours a day should not talk about losing weight, because you do not even meet the most basic requirements for weight loss, so you can imagine the effect of weight loss.

1: Fat will exist in a free state at -15 degrees Celsius, which is more conducive to weight loss. Therefore, when winter comes, don't wear too warm clothes. It is best to wear clothes that are just warm enough. In addition, take a bath frequently to remove dirt between the skin, and the body can get proper massage to promote blood circulation and improve the body's metabolic rate.

1: "Back then" people ate a lot but never gained weight, and many people attributed it to the lack of "oil and water". Now experts point out that less than 30% of calories from fat are beneficial for weight loss. In fact, you don't have to bother to calculate these numbers, just remember to eat less food rich in "oil and water". In addition, don't eat too quickly. Men always eat as if someone will come and grab the food if they don't eat. In this way, before your brain reacts, you are already full, but before your brain issues the command to eat full, you will keep eating.

1: Abdominal breathing can not only stimulate the peristalsis of the stomach and intestines, but also promote the discharge of stool in the body and accelerate the burning of abdominal fat. Every day, when you are watching TV on the sofa or lying in bed before going to sleep, do abdominal breathing for ten minutes: inhale slowly and deeply through your nose, feel your abdomen gradually bulge, hold your breath for a few seconds, and then slowly exhale from your mouth, you can feel your abdomen slowly sinking. Pay attention to 5-6 abdominal breathing per minute. When breathing, focus on the rise and fall of your abdomen. You can see the effect after persisting for a month.

These are all women, in fact, many men also need to lose weight, especially married men. Many men have a bulging abdomen after marriage, which is not only unhealthy but also affects their sex life.