How to reduce a man's beer belly

Many middle-aged men have bulging bellies like watermelons, which seems to be caused by overnutrition. In fact, the appearance of a "beer belly" may be a sign of malnutrition. So how can we change it? Below, the editor recommends to you how to reduce a man's "beer belly". Let's learn about it together!

What is a beer belly?

Beer belly, also known as "Arhat belly". As men age, their deep sleep phase decreases. Due to poor sleep quality, hormone secretion decreases. The lack of hormones increases body fat and accumulates in the abdomen, and the older you are, the more obvious the effect is. In addition, many middle-aged people sit in the office for a long time and lack exercise, which easily causes abdominal fat accumulation. When the work pressure is high, many people will overeat, resulting in indigestion, which can also easily cause overweight.

The dangers of beer belly

Why is abdominal obesity so harmful? A study by Washington University in St. Louis found that people with fat hips and fat abdomens have different cholesterol levels in their bodies. People with fat hips and thin waists have high levels of high-density lipoprotein cholesterol, which is considered beneficial and can prevent heart disease. People with big bellies and small hips have low levels of this type of cholesterol, which makes them more likely to get heart disease.

The main reason for this symptom is that abdominal fat is different from fat in other parts of the body. Abdominal fat molecules easily enter the blood in the form of free fatty acids and directly enter the liver with the blood. When there are too many free fatty acid molecules in the liver, they will be converted into low-density lipoproteins and flow to the heart, lungs and arteries with the blood. Some of the low-density lipoproteins are converted into harmful cholesterol, which induces cardiovascular disease.

How to reduce a man's beer belly

20-30 years old

At this age, the human body is at its peak, and heart rate, lung capacity, bone sensitivity, etc. are all at their best. It is appropriate to do various regular exercises, and a certain intensity of exercise should be ensured.

Recommended sports include table tennis, badminton, and mountain climbing. These sports are high-intensity, competitive, and interesting, and the amount of exercise is easy to ensure.

Abdominal exercises

Lie on your back and place your left foot on your right knee. Hold the dumbbells with both hands and raise them to your shoulders. Lift your upper body and lift your right knee to your chest. Do this 10 times with both legs alternately, for a total of 2 sets. The dumbbell weight should be enough to complete 10-12 times in a row.

Exercise intensity

Bring pulse to 130 beats per minute.

Note: When doing abdominal exercises, keep your shoulders relaxed and do not lower your chin or raise your head.

30 years old and above

Standing regularly can prevent fat from accumulating in the abdomen. For office workers, this method is passive but very effective. Do not sit for a long time after a meal. Stand for at least ten minutes after sitting for an hour. Except for occasional standing work, it is best to loosen your belt when sitting down, which is also helpful in preventing beer belly.

For middle-aged people, digestive function gradually deteriorates, and fat is more difficult to break down in the body. Increasing the intake of vegetables and reducing the intake of meat can reduce fat intake relatively. The vitamins and plant fiber contained in vegetables can promote metabolism in the body, and plant fiber can promote digestive function.

Exercise frequency

Do full body exercises twice a week, each time for more than 40 minutes; do abdominal exercises 5 times a week to effectively stretch the abdominal muscles.

Recommended sports

Aerobic exercise is combined with muscle training, such as long-distance running and swimming, and strength training.

Do cardiovascular exercises (jogging or swimming) every other day on Monday, Wednesday and Friday for 5-30 minutes each time. The intensity is not as high as when you were young. You can buy a pair of dumbbells and do 20 minutes of dumbbell exercises. Compared with when you were young, the weight of the trial lifts should be lighter, but the number of times can be more.

Do more abdominal aerobics

Eat in moderation

Eat less sugar, starch, etc., and eat until you are 70% full. This can promote the consumption of body fat.

Sit cross-legged, hold a weight behind your head. Lift the weight above your head, exhale and tighten your abdomen, relax your upper arms, put your hands behind your head, inhale and relax your abdominal muscles. Repeat 8-12 times. Keep your ankles close together, lie flat on the mat, and keep your feet fixed. Stretch your hands above your head, sit up with force, touch your toes, and then slowly fall back with your upper body. Repeat 10 times. Hold your hands on the door frame so that your body is suspended in the air, then tighten your abdomen with force, stretch your legs and lift them up, so that your legs and trunk are 90 degrees Celsius, stay for a while, and then slowly lower them to recover. Repeat 5-10 times. Stand naturally, press your abdomen lightly with your left hand, and put your right hand behind your head. Slowly inhale and tighten your abdomen, while pressing your abdomen inward with your left hand. Hold your breath for a while, then exhale, allowing the abdominal muscles to gradually relax and arch forward. Repeat 10 times.

Rub the umbilical cord

The obese person lies on his back, and his family members stand beside him. Apply vaseline or cooking oil to the treatment area to increase the efficacy of the manipulation. Use the palm and the base of the palm to massage the abdomen for 2-3 minutes, and then use the base of both palms to massage the ascending colon, transverse colon, transverse colon, descending colon, and sigmoid colon clockwise for about 3-4 minutes. The manipulation is mainly for diarrhea; and it can also be used for tonifying and laxative. This method can regulate gastrointestinal peristalsis, strengthen the spleen and benefit the body, and accelerate the decomposition of excess subcutaneous fat. At the same time, you can repeatedly press, press, and massage the Zhongwan, Qihai, Shuifen, Guanyuan, Zigong, and Tianshu points, mainly for diarrhea, so as to achieve the purpose of weight loss.

Lower abdominal fat massage

The abdomen is the main area where fat accumulates, and for men, fat is mostly concentrated above the belly button, while for women, fat is mostly concentrated below the belly button. If you press your fingers on the lower abdomen, you need to use a little force to bend your palm fully, and press down vertically for 15 seconds. If you press your fingers on the side abdominal points, you need to fully bend your palm 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.

Summary: The above are some tips for reducing beer belly that I would like to share with you. I hope it can help those in need.