How can a fat man lose weight?

Obese friends may know that it is easy to gain weight but very difficult to lose weight. Weight loss is a very hot topic now. We eat too much and exercise too little, which leads to obesity among many friends. Although there are many ways to lose weight, not many are effective, because we need to find a weight loss method that suits us. Below we will introduce how fat men can lose weight effectively.

1. Chair pose

Effect: Mainly stretches the shoulders and chest, and can strengthen the gastrocnemius muscles, spine, ankles and other parts.

Key points: Stand naturally, with your big toes touching each other, legs together, inhale, stretch your arms upward, palms facing each other, neck straight, shoulders down. When you exhale, your knees should not exceed your toes. It's like you are sitting on a chair. Each time you inhale, stretch your spine upwards, and each time you exhale, squat a little deeper until your thighs are almost parallel to the ground. Slightly retract your tailbone against the ground, relax your waist, and continue to contract your core muscles. Hold the squat position for 30 seconds.

2. Moon Style:

Effect: It stretches the groin, relaxes tight hips, and strengthens the arms and legs.

Key points of the movement: Place your hands and knees on the ground, take a step forward with your right foot, place your thumbs together and straighten your palms on both sides of your ears to form a lunge, straighten your upper body, bend your elbows and inhale, while straightening your left leg, push the ground with your forefoot, stretch your arms upwards, bend your body backward, hold this position for about 30-60 seconds, then switch to the other side and repeat the exercise, practice twice on each side.

3. Warrior Pose:

Effect: Stretches the shoulders and hips, and strengthens the entire trunk.

Key points: Continue from the previous pose, lower your arms, turn your left toes to the left, inhale, stretch your arms upward from both sides of your body, with your palms facing each other, lower your shoulders, straighten your trunk, and keep your lower abdomen away from the front of your thighs. Your right knee should not exceed your toes, and your hips should face forward. Hold this position for about 30-60 seconds, then switch to the other side and repeat the exercise.

Aerobic exercise for men to lose weight

Aerobic exercises such as cycling, running, swimming, and walking are the most effective ways to consume body calories. Keep doing such exercises two or three times a week. When you walk into an office building, don't take the elevator, climb up the stairs by yourself.

Drink less carbonated and stimulating drinks. When you take a break, do not hesitate to take a walk instead of drinking coffee or cola, because walking can make your mind clearer than any drink.

Don't overeat during social events or gatherings. Overeating is not only bad for your stomach, but also makes you fat. Eat light food and eat in moderation. Don't drink alcohol, which is high in calories and low in nutritional value.

If possible, go to the gym more often and invite a few friends to join you. You can do some effective strength training to strengthen your muscles and speed up metabolism.

In the above article, we introduced the troubles caused by obesity. We recommend that friends who are obese should lose weight in time to avoid obesity affecting their figure and health. The above article introduces in detail how obese men should lose weight.