Reduce belly fat A simple way for a man to reduce belly fat

So what are the simple ways for men to reduce belly fat? Here are 16 small methods to effectively help men reduce belly fat!

1. Use commuting time to walk

Walking is an exercise that has low entry barriers, low exercise injuries, and is suitable for most people. When you are at work, take a bus and get off 1 or 2 stops early, and walk to the company at a speed that allows you to chat freely with others and not be out of breath. Remember to straighten your waist and tighten your abdomen when you are walking, so that your abdominal muscles can be exercised!

2. Don't ignore breakfast and lunch

Dieting to lose weight is very difficult for men. Moreover, if you don't eat breakfast or lunch, you will definitely eat and drink when you get home at night, causing a bad habit of overeating. Therefore, it is recommended that men and friends eat three meals on time, and they can carry some low-fat and low-energy snacks with them to properly satisfy their hunger and replenish energy. And don't give up on yourself and overeat just because you don't see any hope in losing weight in the short term. This method will only make you fatter and fatter.

3. Take less elevators and climb more 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.

4. Desire less and do more

Don't ask classmates or colleagues to help you bring food and buy things for convenience. Don't give yourself excuses for laziness. Leave your seat, move around, and see what you can do for others. In this way, you will not only make good friends, but also You can exercise your muscles and prevent fat from getting on your body. This is a good way to achieve multiple goals with one fell swoop.

5. Eat dinner before 6 p.m.

Eating dinner 4 hours before going to bed is not likely to cause weight gain. But if you are a MM with a small belly, you can arrange dinner before 6 p.m. to allow your stomach to have enough time to digest before going to bed, so that your stomach will not accumulate fat.

6. Less meat and more vegetables

According to medical evidence, amino acids in meat have side effects on the human body. Eating too much meat can easily lead to excessive fat and weight gain, and is also bad for health. The crude fiber in vegetables can promote gastrointestinal peristalsis and increase the elimination of toxins in the body., speed up metabolism, therefore, fruits and vegetables are the best choice for dieters.

7. Put a bottle of water on your desk

Drinking water has many effects, but it is even more important for people who lose beer bellies. When you want to eat sweets or other snacks, drink some water appropriately to reduce the desire to eat. Don't rely on eating when you are under pressure. You can take more walks and use the right method to relieve stress.

8. Add waist twisting movements when walking around at home

When walking around at home, you can add waist twisting movements to exercise your weak waist and abdomen. When you step on your left foot, twist your waist greatly to the right to the end, and then step on your right foot, turn your waist to the left to the end, and repeat this over and over again. However, walking in this way for too long will put a burden on your waist, and it is best to limit it to 30 minutes a day.

9. Drink fiber drinks

Fiber is like a sponge that absorbs water in the stomach, and the stomach contains a large amount of water, which will increase the feeling of satiety. Fiber controls appetite-raising hormones, allowing you to eat less without feeling hungry or malnutrition. Before going to bed protein, it is best to drink a simple daily sugar-free fiber drink.

10. More laughter

A belly laugh is actually a manifestation of greeting your stomach. Do you know that laughing can exercise your stomach muscles? If you have a slimmer and more attractive stomach, it's not so easy to have a beautiful body shape. Laughing for at least 10 minutes a day can increase the ability of your stomach muscles to exercise, adjust your diet, and you will be slim for a long time.

11. Lower abdominal fat finger pressure method

The abdomen is the main part of fat accumulation, while most men focus above the navel, while most women focus below the navel. If you press on the lower abdomen, you must exert a little force to fully bend the palm and press it vertically for 15 seconds; if you press on the side abdomen, you must place the palm fully bent on the left and right sides of the abdomen respectively, and press it slowly with slight force in the horizontal direction for 15 seconds.

12. Change the movement

As those experts say, you have to squeeze the time for exercise by yourself. Once you start a weight loss plan, you must implement it resolutely. You can concentrate on finishing important work every day, then drive to the golf driving range to play ball, or go to the gym and run in place at home. Exercise at least 3 times a week for at least 40 minutes each time. Low-intensity continuous aerobic exercise will make great changes to your body, your stomach will become smaller, and the size of your waist will also shrink greatly.

13. Eat less food that is high in "oily"

I ate a lot "like back then", but I never gained weight. Many people attribute it to the lack of "oil and water". Experts now point out that less than 30% of the daily calories from fat should be beneficial to weight loss. In fact, you don't have to bother to calculate these numbers, just remember to eat less foods rich in "oil and water". Also, don't eat too quickly. Men always eat as if someone will come and rob them if they don't eat. In this way, you are full before your brain can react, but you will continue to eat before your brain sends the command to be full.

14. Less clothes and more baths

Fat will exist in a free state at minus 15 degrees, which is more conducive to weight loss at this time. Therefore, when winter comes, don't dress too warmly. It is best to dress only warm. In addition, you should take a bath frequently to remove dirt between the skin, and the body can receive appropriate massage to promote blood circulation and improve the body's metabolic rate.

15. Abdominal breathing

Abdominal breathing not only stimulates gastrointestinal peristalsis, but also promotes the discharge of stool in the body and accelerates the burning of abdominal fat. Use each day to do abdominal breathing for about ten minutes while sitting on the sofa watching TV or lying in bed before going to bed: Inhale slowly and deeply through your nose, feel your abdomen gradually bulge, keep breathing for a few seconds, and then slowly exhale from your mouth, you can feel your abdomen slowly sinking. Pay attention to abdominal breathing 5-6 times per minute. Focus on the ups and downs of your abdomen while breathing, and you will see the results after persisting for a month.

16. Less worries and more sleep

Instead of worrying about everything just to lose weight, it's better to get a good night's sleep and recuperate to do weight loss exercises. Staying up late not only harms the body, but also has some negative effects on weight loss. People who sleep less than four or five hours a day should not talk about weight loss. Because you don't even meet the most basic requirements for weight loss, you can imagine the weight loss effect...

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