Simple way for a man to lose his belly

A man's daily life with a big belly:

1. Don't eat late snacks and eat less snacks. -- Horses cannot become fat without night grass, and people cannot become rich without windfall. Fat comes from the mouth, and disaster comes from the mouth.

2. Eat 70% full meals for three meals a day, but don't overeat, and pay attention to chewing more when eating, drinking more soup, and chewing slowly to avoid eating too much food.

3. Don't do strenuous exercise. Just walk and go bowling. The more strenuous exercise you exercise, the greater your hunger and the greater your appetite, which is counterproductive.

4. Eat less fried food or sweets, which have extremely high calories. Fritters, cake, ice cream.

5. Reduce oil when cooking food. You can use vegetable oil frequently and use animal oil as little as possible.

6. Although starch foods such as rice, wheat, and flour are indispensable, they should be reduced as much as possible.

7. Eat some fruits, apples, pears, bananas, grapes, watermelons or drink 1 to 2 cups of juice 20 to 40 minutes before eating to prevent obesity caused by too much meals. The fruit fills the stomach ahead of time.

8. Don't drink beer, beer will increase appetite. "Beer belly", image ah, you can try to replace beer with carbonated drinks, or iced water to find the hot summer days that our hearty taste.

9. Don't sit for half an hour after a meal. Insist on drinking more water to burn fat in your stomach faster.

10. Fat intake per meal should not be excessive. The best fat intake is: saturated fat accounts for 5% of the total daily calories.

11. ensure sleep

The professor of medicine said: "There are many factors involved in middle-aged people's gain weight, of which poor sleep is an important reason. In the information age when society is running at a high speed, middle-aged people cannot get good sleep at all under the dual pressure of life and work. The decline in sleep quality leads to endocrine disorders in the human body and the formation of many diseases such as cardiovascular disease and diabetes. In addition, middle-aged people generally lack exercise, so their figures begin to lose shape."

The professor pointed out: The key to determining a person's sleep quality is the deep sleep stage. The less deep sleep time, the less hormone secretion that determines human growth, and the body will easily lose shape. A big belly is also called a "general belly", and to some extent, it is also caused by lack of sleep.

How to effectively improve sleep and extend the duration of deep sleep

This analysis is made from the perspective of sports medicine: Middle-aged friends who love insomnia can do some appropriate activities before going to bed to increase their body temperature and achieve good sleep. For example, jogging, exercises, Tai Chi and walking are all methods to raise your body temperature, and then take a hot bath with a suitable temperature. In this way, your sleep quality should be improved to a certain extent. After you sleep well, the "general belly" is expected to be controlled and shrunk.

Exercise for men to lose belly size:

1. Use fitness equipment

There are various fitness equipment on the market for abdominal exercise. For example, a sup-up machine that can be placed on the floor can effectively exercise the abdomen. Some machines also have counters and time instruments, which is more convenient. Practitioners know their exercise time. The sit-up machine allows athletes to perform sit-ups easily in a reclining position. With the aid of the machine, they can twist the sides and exercise the lateral abdominal muscles that are easily ignored by half of people when exercising.

In addition, bow abdominal health equipment is also a good choice. This kind of exercise equipment is an equipment that uses both hands to exert force on the abdomen, but it is more suitable for people with certain strength when it needs to be paid attention. Because a certain amount of wrist strength is needed to drag the equipment to achieve the effect of abdominal strengthening, otherwise the exercise effect will not be obvious.

2. Sit-ups

Sit-ups are one of the effective ways to exercise the abdomen. Lie flat, your feet together, bend your knees, cross your hands behind your head, lift your head slightly upward, and do 50 to 100 sit-ups. It needs to be done every day. The abdominal muscles are consumed and exercised. Not only is it a good way to reduce waist fat, but it is also a way to exercise the abdominal muscles.

3. Sit on a chair and lift your feet together

This set of movements can be done while watching TV at night, saving time and reducing fat. Sit on the chair, keep your upper body straight, twist the ends of the chair with your hands tightly, bring your feet together and lift them up, hold the movement for about 10 seconds, then put your feet down and relax, and repeat the movement about 100 times.

4. Lie flat and lift your legs up

You can also lie on your back on the bed or put a yoga mat in place, hold your feet tightly together, then lift them up about 10 centimeters, then hold this motion for about 10 seconds, then gently put your feet down, and then Repeat the action more than 50 times.

Be careful not to do it on a bed or sofa that is too soft, which can easily lose balance. In addition, when lifting your feet up, you must pay attention to keep them tightly together.