What to do if a middle-aged man has a big belly

The symptom of a big belly in middle-aged men is something that many middle-aged men will encounter. It is mainly because of the weight gain in middle age. Because of the usual uncontrolled diet and lack of exercise, it will lead to the symptom of a big belly in middle-aged men. It is recommended that male friends should exercise more, adjust their diet, and avoid excessive drinking and staying up late.

What causes a man's belly to grow big?

1. Poor sleep

Generally speaking, people who sleep less will be fatter than those who sleep more, so we need to pay attention to controlling our sleep time. Studies have shown that people who sleep less than 5 hours have a 32% increase in visceral fat content; those who sleep between 6 and 7 hours have a 13% increase in fat; and those who sleep no less than 8 hours have a 22% increase. We usually think that people who sleep more will become obese. However, this is not the case. Sleeping more will make you fat, and sleeping too little will make you even fatter.

The reason given by the researchers is that regardless of whether people sleep less or more, they spend less time on exercise than those who sleep properly. Poor sleep quality will also affect appetite, which may lead to overeating and increase fat mass.

2. Overeating

Beer is a drink with high calorie content. Drinking beer may lead to the accumulation of fat, which may cause a beer belly. Beer is an alcoholic beverage with a certain amount of calories, and beer has the effect of increasing the appetite of the human body. So after men drink beer, they will eat a lot of other foods to fill their appetite. As a result, more and more abdominal fat accumulates. The part of our body that is most likely to accumulate fat is the waist and abdomen, thus forming a "general's belly".

3. High pressure

When men reach middle age, they are under great pressure from life, work and family, including raising wives, raising children, taking care of parents, cars, houses, etc. Excessive mental stress will cause changes in hormone secretion, and the body's adrenal glucocorticoids will increase. When adrenal glucocorticoids are secreted excessively, the distribution of fat tissue in the body will change.

It moves fat from other parts of the body to the abdomen in a short period of time, causing a large amount of fat to accumulate around the abdominal organs and on the abdominal wall, resulting in the so-called "general's belly" and "beer belly" phenomenon common in men. At the same time, under high work pressure, many people will overeat, leading to indigestion, which also causes overweight.

4. Lack of exercise

Many middle-aged people tend to accumulate abdominal fat due to long hours of sitting in the office and lack of exercise. So, if you have time, you should exercise more and go to the gym more often. Having a beer belly is not only bad for your image, but it can also lead to problems such as high blood pressure and diabetes.

How can men lose their big belly?

1. Exercise for at least 30 minutes every day

First, hold your elbows with your hands and stand with your legs together; second, walk upstairs instead of taking the elevator; third, it is best to do everything that can be done standing up, such as waiting for someone, making a phone call, reading a newspaper, putting on shoes and socks, etc. When standing, stand on tiptoes to keep the body in a relatively tense state. Experts also suggest that to reduce belly fat, it is best to strengthen abdominal exercises after strengthening whole-body exercises.

2. Keep a bottle of water on your desk

Drink water frequently throughout the day. When you want to eat something sweet, drink a glass of water and the desire to eat sweets will disappear immediately. Don't let mental stress prompt you to eat more; when you are mentally stressed, don't pick up food, but go out for a walk. Physical activity is more conducive to relieving mental stress than eating, and it is best not to drink carbonated beverages.

3. Don’t eat out

Meals at restaurants tend to have more calories and fat than home-cooked meals. Look for restaurants near your workplace that offer low-fat meals. Avoid fast food chains, which have few low-fat options.

4. Watch your alcohol intake

Alcohol is high in energy, it can prevent the consumption of body fat, and also reduce willpower. If you want to drink some alcohol, it is best to mix it with soda, drink more water and low-energy drinks.

5. 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.

6. Side abdominal muscle training

Place one hand behind your ear and one hand close to the ground, do sit-ups to the left and right, and repeat several times. When doing this set of belly fat loss 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.

7. Bend your knees and raise your legs

Sit on the floor, use your hips as a fulcrum, support the ground with your arms, bend your legs, raise them, and then put them down. Obese men can use this method to effectively shrink their lower abdomen.

8. Sit-ups

Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, sit up like a normal supine position, stand up and then lie down again, repeat several times. The number of times can be determined according to 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 the wardrobe, or asking someone to help hold the back of your feet to help you stand up.