Too thick waistlines affect life expectancy, how do men lose weight?

Male friends have too much entertainment, resulting in abdominal obesity. Many men think that losing weight is a woman's business and has nothing to do with them. In fact, men also need to lose weight.

1. Exercise effectively

Some effective exercise is needed for a flat lower abdomen. You should participate in more sports to burn abdominal fat, such as running, mountain climbing, cycling, swimming, playing ball, etc. If you don't have time in normal times, you can speed up your walking speed while walking to achieve a fast walk. Or do sit-ups for one minute before going to bed. This is also a good exercise.

climbing stairs

When going up and down stairs, the front muscles of the thighs are mainly used. When going up the stairs, they lift the body and support the body when going down the stairs. They also exercise the psoas major muscles. When climbing the stairs, straighten the upper body, and the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained. If the office or home floor is not high, use the stairs instead from today on.

Bicycle in the air

Aerial cycling practice: Lie on your back on the bed or mat, then lift your legs, keep your upper body close to the ground, and then bend your knees to alternately simulate riding a bicycle, about 30-50 times each time. If you're just trying it at first, you can put a pillow under your hips as support. When doing the movements, pay attention to the instep being straight and not too fast. Slowly do the movements in place and feel the changes in the muscles of your abdomen and legs.

night run

Between 7 p.m. and 2 a.m. the next day, hormones, key substances in human metabolism, respond most strongly to physical exercise. Corticosteroids related to fat metabolism and thyrotropin hormone related to muscle repair (in blood levels) rise sharply. Therefore, this time is the most suitable time for night running to lose weight.

2. Moderate diet

Controlling diet is the first and critical step in reducing your abdomen. Even if you exercise on a regular basis, you still consume a lot of high-calorie and high-sugar foods, and the amount consumed by exercise is not enough to offset the amount you consume. Therefore, you must eat less sugar, starch, animal fat, etc. in ordinary times, so that you can eat 70 percent full, which can promote the consumption of body fat.

Men socialize a lot and often "get" extra meals, which is an important reason for men to get fat. To lose weight, male friends should eat out less and socialize less. If you can't avoid socializing, order more healthy, low-calorie dishes when ordering and control the amount of food you eat. The most important thing is to drink less.

3. Pay attention to daily habits

ensure adequate sleep

Frequent staying up late and working overtime will not only make people age prematurely, but also make people obese. Lack of sleep secretes "leptin" makes you prone to hunger at night. However, when night activity is reduced, the calories intake is difficult to consume, and it will accumulate and turn into fat.

Stand after dinner

Don't rush to sit down and rest after a meal. You can stand against the wall for about 15 minutes. When standing, keep your chest high and your abdomen thin, and use abdominal breathing to help digestion and avoid abdominal obesity.

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

Want to lose weight healthily? Want to get a weight loss plan to lose 8 pounds a month?