How can men lose belly fat and waist fat?

The waist and abdomen are the parts of the body where fat is most likely to accumulate. If people sit for a long time without exercising, or do not pay attention to tightening their abdomen, it won't take long for the waist and abdomen to be full of fat. How can you lose fat on the waist and abdomen? In fact, the best way is exercise and diet.

1: Hanging leg lift exercise Use the horizontal bar or double bars in the park, hold the horizontal bar with both hands, then lift it with your knees slightly bent, and repeat. Do not shake your legs or straighten them during exercise. This exercise is a good exercise to strengthen the abdominal muscles.

2: Side abdominal muscle training: Place one hand behind your ear and one hand close to the ground, and do sit-ups to the left and right, repeat several times. When doing this set of exercises, your back must be close to the ground, and your hips can only be slightly raised when you stand sideways, not too far from the ground, otherwise it is easy to cause back injuries.

3: Bend your knees and raise your legs sideways. Use a long sofa chair without handles, lie sideways with your legs hanging naturally on the ground, cross your hands in front of your chest, bend your knees and raise your legs. Similarly, your buttocks must be close to the chair surface. Even when raising your legs sideways, keep them as parallel as possible to the chair surface and do not lift them too high. Repeat several times and then do the other side.

4: Sit-ups Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, do a normal sit-up, stand up, then lie down again, repeat several times. The number of times depends on your physical fitness. People with poor physical fitness or who have not exercised for a long time can use other help, such as hooking your feet with the drawers of a wardrobe, or asking someone to help hold the back of your feet to help you stand up. In addition, stretching your hands forward or lightly placing them behind your head can help you stand up easily. Although the effect is not as good as crossing your hands in front of your chest, it is very suitable for beginners who already have a beer belly.

1: Sweet potatoes contain dietary fiber that is higher than you can imagine. It can cure constipation and reduce cholesterol. Because it contains a substance called "oligosaccharide", it is very effective for slimming waist.

2: Celery Celery is also very healthy among vegetables. Its plant fiber can make people feel full, but it can quickly promote intestinal peristalsis, allowing you to consume calories without taking in too many calories. Over time, your waistline will naturally decrease.

3: Strawberry Strawberry is definitely the best among waist slimming foods because it can quickly help you drain excess water from your waist and effectively dissolve fat around your waist.

4: Shiitake mushrooms The crude fiber in shiitake mushrooms can speed up intestinal movement. Because the body's bowel movements increase, the waistline will naturally decrease.

5: Bamboo shoots Bamboo shoots have very low calories but high fiber content. They are also one of the foods that promote intestinal digestion. Eating bamboo shoots regularly can help you quickly dissolve waist fat and make you slimmer sooner.

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 weight loss, because you do not even meet the most basic requirements for weight loss, and you can imagine the effect of weight loss.