For the man to lose abdominal fat, ending the ‘beer belly’ once and for all, it is necessary to make simple dietary changes, such as avoiding alcoholic beverages, sugar and fatty foods, and it is also essential to regularly exercise like running for 45 minutes, 3 times a week or more, in addition to exercises such as abdominal to define the belly and squat, which strengthens the legs and buttocks.
Thus, the diet combined with regular exercise is one of the best ways to lose the unwanted abdominal fat and, therefore, 6 tips to lose belly include:
1. Reduce alcoholic beverages
The main cause of abdominal fat in men is the consumption of alcoholic beverages, so the first step to losing belly is not to drink them, choosing to replace alcohol with water or green tea that helps you lose weight. Learn more at: Green tea speeds up metabolism and helps you lose weight ;
2. Avoid sugar and fat
Decrease and avoid the amount of sugar and fat in the diet, avoiding sugary or fatty foods or drinks such as cakes, cookies, candies, ice cream, jelly, ready-made jelly, guava or soft drinks, for example, because excess sugar and fat is also one of the main causes of the accumulation of fat in the belly;
3. Increase consumption of protein-rich foods
Eat protein-rich foods like meat, fish, eggs, milk, cheese and yogurt, beans, peas, brown rice and soy, for example, because protein is an essential nutrient in the loss of belly fat. See a list of protein-rich foods ;
4. Reduce the amount of carbohydrates in the diet
Decrease carbohydrates such as bread, cereals, rice, pasta, whole toast or crackers, for example, by choosing to consume foods low in carbohydrates such as vegetables, greens, milk, cheese, yogurt, meat, fish and eggs. By reducing the amount of carbohydrates, appetite decreases and weight loss and abdominal fat loss occur;
5. Consume more fiber-rich foods
Eat whole grains, fruits, vegetables, legumes and dried fruits, choosing the soluble fibers that can be found in peaches, bananas, pears, strawberries, tangerines or broccoli, for example. Soluble fibers bind to water and form a thick gel that remains in the intestine, giving a prolonged feeling of satiety and reduced appetite;
6. Exercise regularly
Combining aerobic exercise such as walking, running or swimming, for example, with weight training exercises such as abdominal planks, squats, sit-ups or push-ups is important to lose belly because the exercise will burn the fat accumulates, defining the muscles of the body.
Running on the street, at the beach or at the gym is an excellent way to increase metabolism and spend the energy stored in the form of fat, but to avoid injury to the knees, you must wear a proper running shoe, in addition to following a workout that can be daily or not. Although you can run at any time of the day, it is always more effective to run in the morning because the metabolism is more accelerated throughout the day and it is easier to complete the training. See an excellent running workout to burn fat and how to complement this workout with 3 simple exercises to do at home and lose belly .
In addition to these tips, it is also important to drink about 1.5 to 2 liters of water a day, eat every 3 hours, sleep about 7 to 8 hours a night and, mainly, maintain this healthy lifestyle, continuing to do this diet and exercise regularly.
Know how many pounds you need to lose
Because men lose weight faster than women
Men lose more and faster weight than women because they have about 20% more muscle volume than they do, which results in a faster metabolism, which means that they spend more calories to perform the same activities as women.
Those who have less accumulated fat spend more calories even at rest because the muscles concentrate a greater amount of mitochondria, which are responsible for the expenditure of energy.
The secret for women to lose weight more quickly is to do physical exercises such as weight training, for example, which increases the amount of mitochondria and muscle mass, so she will lose weight more easily and will have a greater energy expenditure even though she is at rest.