Part 1: changing diet
1, reduce calorie intake. If you want to lose weight and reduce excess fat, especially waist fat, you must reduce your overall calorie intake. We can't lose fat locally, we can only lose body fat by losing weight all over the body, and then we will slowly lose weight on both sides of the waist.
Reducing calorie intake by 500 calories per day can usually reduce it by 0.5- 1 kg per week.
Start keeping a food diary, or use an application like MyFitnessPal to calculate the calories you burn in a day. Take this as a starting point, subtract 500 calories, and you will get the calories you should consume every day.
2. Reduce the intake of processed and fried foods. They are usually high in calories, so it is difficult to lose weight and get rid of waist fat if you eat them regularly. As we all know, processed food and fried food contain a lot of added sugar, harmful fat and many additives or preservatives besides high calories.
Foods that need to be eaten less include sugary drinks, fried foods, fast food, potato chips, soda cakes, ice cream, candy, processed meat, frozen dinner, canned food, biscuits, cakes and breakfast cakes.
Try not to eat too much food with high sugar content. Many studies show that foods with high sugar content usually decompose and accumulate in the abdomen, making the swimming ring around the waist bigger and bigger.
3. Replace high-carbohydrate foods with non-starch vegetables. Many studies have shown that men who eat more carbohydrates will increase abdominal fat. Eating less high-carbohydrate foods can reduce abdominal fat and eliminate swimming rings. Many foods contain carbohydrates. Foods high in carbohydrates include cakes, biscuits, pies and other snacks, as well as grains, such as bread used to make sandwiches. Other foods also contain a small amount of carbohydrates, such as dairy products, beans, starchy vegetables and some fruits containing carbohydrates.
Men should eat at least 5-9 servings of fruits and vegetables every day. Accurately measure 1 cup of vegetables, 2 cups of salad or half a cup of fruit.
Try to make at least half of every meal non-starch vegetables.
Eat fruits with low sugar content, such as berries. Choose non-starch vegetables and eat less carrots, peas, potatoes and corn. These starchy vegetables contain more carbohydrates.
Reduce the intake of cereals because they have the highest carbohydrate content. If you want to eat, try to choose 100% whole grain rich in fiber and protein.
4. Replace fat with lean meat. Protein's intake is especially important for men who insist on exercising and follow a low-calorie diet, but it doesn't mean that you can take any protein at will. Lean protein helps to reduce waist fat. Fat such as sausages and bacon, full-fat dairy products and 80/20 beef (80% lean meat and 20% fat) contain a lot of saturated fat, which will increase the abdominal fat of men. Reduce these foods and eat lean protein instead.
Choose lean parts of chicken, fish, turkey and red meat. In addition, try to eat as many foods as possible, such as salmon, tuna, nuts and nut jam, which are rich in protein and considered as "healthy fat". Studies have shown that regular diet helps to reduce abdominal fat and waist fat.
5. Drink plenty of water. Drinking water can not directly reduce waist fat, but in the long run, it will help to lose weight and eliminate waist fat. Men are usually advised to drink 2-3 liters of water every day. Depending on your activities, you may need to drink more.
Adequate water intake also helps to suppress appetite throughout the day. Drinking a glass of water before meals helps to reduce food intake and avoid taking in too many calories.
Part II: Exercise
1, do more aerobic exercise. If you want to lose body fat, especially abdominal and waist fat, you must do more aerobic exercise. Doing aerobic exercise regularly can help you eliminate the "swimming ring". Men should take 4-5 days a week and do 30-40 minutes of moderate and high-intensity aerobic exercise every day.
Do moderate-intensity sports, such as running, jogging, using the elliptical machine, swimming, taking aerobics classes and cycling.
2. Conduct interval training. Research shows that alternating high-intensity and moderate to light exercise can consume more calories and fat than ordinary exercise. Participate in aerobic slimming or training camp fitness classes organized by local fitness centers. These courses will use various equipment for interval training to exercise muscles and reduce body fat.
Have a smooth yoga class. These courses combine difficult yoga poses with short breaks.
Join a running group. Look for groups to jog and sprint. You can also arrange yourself to run for 2 minutes, brisk walking or jogging for 2 minutes. Run a 30-second sprint every 5 minutes.
3. Increase the amount of daily activities. Many studies show that daily activities can help men lose weight and stay healthy, just like well-designed exercise programs. Increasing daily activities helps to eliminate waist fat. Daily activities include doing housework, walking, standing and climbing stairs.
Think about how you usually spend the day and try to be more active. Let yourself take more steps or move more.
Consider buying a pedometer, or using the pedometer application on your mobile phone to track your activity during the day and motivate yourself to take more steps.
Part III: Exercise core muscles
1, do knees and sit-ups. This is a classic abdominal exercise, which can exercise the muscles in the front of the abdomen and reduce and exercise the waist circumference. Remember, core muscle exercise can't reduce body fat or eliminate waist fat. You need to reduce body fat by dieting and aerobic exercise. Kneeling and sit-ups can only exercise the core muscles, and no one can see whether the muscles are covered with a thick layer of fat. Lie flat and bend your knees. Put your hands behind your neck. Keep your elbows open.
Lift your shoulders a few centimeters off the ground until you feel the depth of your abdominal muscles. Lift a few centimeters to get your upper back off the ground.
Slowly lie back to the ground with your upper back. Do 3 groups, each group repeats 10- 100 times. When you think you can go further, try to straighten your legs up or bend your knees 90 degrees.
2. Make an air pedal. This can exercise the muscles on both sides of the abdomen and buttocks. Return to the starting position of sit-ups. Bend your knees 90 degrees and lift your calves until they are parallel to the ground.
Hold your chest out until your shoulders leave the mat. Keep your body as close to your right leg as possible, and at the same time straighten your left leg forward so that it is parallel to the ground.
Straighten your right leg forward and retract your left leg at the same time, and turn your body as close as possible to your left leg. The arm can't touch the retracted knee. Keep your elbows open throughout the process to ensure that your abdominal muscles exert strength, not your neck. Do 2-3 groups, each group repeats 10-20 times.
3. Do reverse sit-ups. Like ordinary sit-ups, you can also exercise the muscles in the front of the abdomen, especially the muscles in the lower abdomen. Lift your legs until they are vertical. Bend your knees slightly and contract your deep abdominal muscles inward.
Move your legs towards your elbows and lift your hips. Slowly return your legs to the vertical position. This can exercise the lower abdominal muscles. Do 2-3 groups, each group is repeated 10 times.
4, do flat support. This exercise can effectively exercise every core muscle. Turn around and put your hands and knees on the ground. The elbow is bent 90 degrees, and the forearm is supported on the mat. Make a fist with both hands.
Straighten one leg backward and tighten the abdominal muscles inward. Straighten the other leg backward and adjust your body to a straight supporting posture. Hold this position for 30 seconds to 2 minutes while keeping breathing steady.
Straighten your elbows, put your palms on the ground, and enter a push-up position to ensure that your arms are directly below your shoulders. If it is difficult to achieve standard flat support at first, it can be done at a 45-degree angle on the kitchen countertop.
5, do side plate support. Similar to the traditional flat support, you can exercise the abdominal oblique muscles. Lying on the mat on the right. Elbows are placed directly under the shoulders to support the body. Straighten your legs so that your sides are in a straight line.
Lift your hips and put your weight on your right foot and right shoulder. If this action is too difficult for you, you can bend your left leg and put your calf on the ground in front of your right knee to help bear some weight.
Raise your left hand until it is perpendicular to the ground. Hold this position 15-60 seconds. Repeat at least 2 times on each side.
6. Do prone swimming. This exercise can exercise the lower back and abdominal oblique muscles. Lie on your stomach with your arms straight forward, ensuring shoulder width. Spread your feet to hip width and touch the ground with your toes.
Tighten abdominal muscles. Lift your right arm and left leg at the same time and stay in the air for 3 seconds.
Put down your right arm and left leg, and raise your left arm and right leg. Repeat 10 times on each side, and stay for 3-6 seconds each time.
If you want to further exercise your muscles, you can do the same action 20 times quickly after finishing slow motion.
Tips Reducing stress and getting enough sleep can reduce the fat accumulated at the waist. Some experts believe that lowering cortisol through these good habits can reduce waist fat over time.
Wear supportive sports shoes when doing aerobic exercise. As for core muscle training, you can do it on a mat with good support performance without shoes.
Warning If you feel pain or discomfort during exercise, stop immediately and see a doctor.