Men have a great way to lose weight. Here are the tips for weight loss and muscle gain

So, what are the tips for men to lose weight? We provide weight loss strategies for obese men from three aspects: diet, yoga, and exercise. I hope it will help you!

1. Men's diet for weight loss

Losing weight is a test of personal perseverance. It is very difficult for a man weighing about 200 kilograms to reduce his diet. What should I do when I encounter a meal? Men can order themselves low-calorie drinks such as red bean cakes and fruit cakes. As long as they are not hungry, they will not have any illusions about those delicious food. In fact, many men enjoy delicious food very much, but when weight loss comes first, their appetite needs to be controlled.

1. Control calories and fat. Always be careful about the calories of your food. Reduce some fat and add more fish and poultry in your diet.

Eat light meals. Eat less salt. The more salty things you eat, the more you want to eat. Eat less processed foods with sauces, which are rich in sugar, salt and flour, which will increase your calories.

2. Eat fruits and vegetables often. Eat in moderation some fruits, vegetables and whole-wheat breads with high fiber.

3. Balanced diet. Arrange your diet in a balanced manner according to the plan every day, and at the same time pay attention to timing and not over-eating. Slow down the meal time and eat a meal in no less than 20 minutes.

4. After the meal, a cup of ancient chocolate tea will eliminate greasy, refreshing and eliminate fat.

5. Drink less carbonated drinks and pungent drinks, and do not hesitate to go for a walk during rest instead of drinking coffee or cola, because walking can clear your mind more than any kind of drink.

2. Men's Yoga Chapter on Weight Loss

1. Soldier Style

Effect: Stretch the shoulders and hips, strengthening the entire torso.

Action essentials: Continue the next pose, lower your arms, turn your left toe to the left, inhale, stretch your arms upward from both sides of the body, with the palms facing each other, lower your shoulders, straighten your trunk so that your lower abdomen does not lean against the front side of your thighs. Keep your right knee above your toes and your hips face forward. Hold this position for about 30-60 seconds, then repeat the exercise with the other side.

2. Monthly style

Effect: While stretching the groin, relaxing the tense buttocks and strengthening the arms and legs.

Action essentials: touch the ground with both hands and knees, take a step forward with your right foot, put your thumbs on both sides of your ears, form a bow step, straighten your upper body, bend your elbows and inhale, step on the ground with your front palms while straightening your left leg, stretch your arms upward, bend your body backwards, keep this posture for about 30-60 seconds, and then repeat the exercise on the other side, twice on each side.

3, chair type

Effect: Mainly stretches shoulders and chest, and strengthens gastrocnemius, spine and ankles.

Action essentials: stand naturally, two big toes against each other, two legs close together, inhale, arms straight to the head direction, palms opposite, neck straight, shoulders sinking. Keep your knees away from your toes when you exhale. It's like sitting in a chair. Each time you inhale, stretch your spine up once, and each time you exhale, squat deeper until your thighs are almost parallel to the ground. The tailbone is slightly retracted towards the ground, relaxing the waist and continuing to contract the core muscles, and maintaining the squat position for 30 seconds.

3. Men's Exercise for Weight Loss

1. Aerobic exercise such as cycling, running, swimming, and walking is the most effective way to consume calories in the body. Maintain such exercise two or three times a week; when you walk into the office building, don't take the elevator and climb upstairs yourself.

2. If you have the conditions, go to the gym more often and call a few friends together. You can do some effective strength training to strengthen your muscles and speed up your metabolism.

[Benefit: Come and see how you should lose weight?]

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