Part 1: changing diet
1, consult a doctor. You'd better ask your doctor before starting a new diet or exercise plan. They can tell you whether the plan is safe and suitable for you. Generally speaking, the stomach is related to many chronic diseases, such as diabetes or heart disease. Therefore, you need to tell your doctor about your plan and make sure it is suitable for your health.
2. Reduce carbohydrate intake. Studies have shown that foods rich in carbohydrates will increase abdominal fat and waist circumference. Eating less of this kind of food is helpful to lose weight and abdomen. Reduce the intake of carbohydrates with no nutritional value, such as bread, rice, biscuits or pasta. These foods are not unhealthy (especially whole grains), but they are not nutritious.
If you want to eat foods rich in carbohydrates, please choose 100% whole grains. These foods have more fiber and some nutrients, so they are healthier choices.
Whole grains include brown rice, 100% whole wheat bread and noodles, barley or quinoa.
Your diet should mainly consist of lean protein, vegetables, fruits and low-fat dairy products.
3. Eat more protein. Foods containing protein can help men lose weight, lose their stomachs and maintain lean muscle mass. Proper intake of protein can also make people feel full for a long time. Men need to consume 50 to 60 grams of protein every day. If you do a lot of exercise, you may need to eat more.
Lean protein includes chicken, turkey, eggs, low-fat dairy products, seafood, pork, lean beef and tofu. They provide you with the energy you need and help you feel full, but they don't consume too many unnecessary calories.
4. Let your body burn more calories than it takes in. Reducing the total calorie intake every day helps to lose weight. There are two ways to help you achieve this goal, that is, eat less and burn more calories by doing exercise. Start recording the calories you consume every day. Don't forget to write down the calories of drinks, cooking oil, salad dressing and sauce.
Start keeping a food diary so that you can record the calories you eat. Online food diaries are designed to help people check the calories of food, record the calories they eat and even contact other dieters.
So how many calories do you need to lose weight? It depends on your age, size and level of physical activity. If you want to lose 0.5 to 1 kg per week, then reduce your calorie intake by about 500 calories per day. This weight loss speed is safe and suitable for most men.
5. Reduce sugar intake. Studies have shown that sugar intake will lead to a gradual increase in abdominal fat. Men who eat less sugar have smaller waistlines. Reduce or completely give up sugary drinks, sweets, biscuits, cakes, other sweets and foods made of white flour (such as white bread or noodles).
If you really want to eat sweets, you might as well eat a piece of fruit or a little dessert you like.
6. Quit drinking. Belly is called "beer belly" for a reason. But it's not just beer that makes you pregnant. Studies have shown that all types of alcohol can make a man have a belly. It is recommended that men drink no more than 2 glasses a day. If you want to lose weight, I suggest you give up drinking completely.
Part II: Exercise
1, start exercising. Exercise plus a low-calorie diet can help burn calories, improve metabolism, and help and speed up the process of losing weight. Regular aerobic exercise can help you lose weight and lose your stomach. Running, hiking, cycling and swimming are all aerobic exercises that can burn calories. Plan to set aside five days a week for aerobic exercise, at least 30 minutes at a time, in order to obtain moderate benefits.
If you don't want to do exercise every day, do as much exercise as possible in your daily life. Get into the habit of climbing stairs instead of taking the elevator. Park your car far from your destination. Use an upright desk.
If the nature of your job requires sitting in the office for a long time, it is even more necessary to do exercise.
2. Regular strength training. As you get older, it may become more and more difficult for you to lose belly fat. Partly because of getting older, the weight of lean muscles will naturally drop, and also because the body begins to accumulate more fat in the abdomen. Keeping lean muscle weight helps to prevent belly fat. 20 to 30 minutes of resistance or strength training at least 2 days a week.
Strength training includes using dumbbells or barbells, attending strength training courses, using strength training equipment or doing yoga.
3. do full-body exercise. Exercising only certain parts, or just doing sit-ups and plate support, may strengthen the core muscles, but it can't lose the stomach. Exercising muscle tension and strength can increase the weight of lean muscles, but it can't reduce the fat accumulated in the abdomen. Focus on overall weight loss. Change your diet and do moderate aerobic exercise. Then, I began to integrate abdominal exercises into my daily life and exercise my abdominal muscles.
4. Find a partner to exercise with. It will be more interesting to find someone to exercise with you. Research shows that when you exercise with friends, you are more likely to stick to the planned exercise plan and exercise more frequently. If you like competition, you might as well compare with friends who lose weight together to see who reaches the target weight first. Doing so can add fun.
Part III: Record the progress and keep the motivation.
1, weighing. If you want to get rid of or reduce belly fat, you must lose weight. Weigh regularly and record the progress of losing weight. It is best to weigh yourself once or twice a week. Try to weigh yourself in the same clothes at the same time on the same day every week.
Write down your weight in your diary. Seeing your progress can help you keep the motivation to lose weight, and also let you know whether there is a tendency to gain weight.
2. Measure waist circumference. In addition to recording weight, another best way to measure the progress of abdominal fat loss is to record waist circumference. Measure the narrowest part of the waist. As long as you lose your stomach, your waistline will become smaller. Measure the widest part of the waistline (about 2.5 to 5 cm below the navel) with a tape measure. During the diet, continue to measure your waist circumference regularly and record your progress.
A thick waist or more than 100 cm means that you have too much fat in your stomach, and you are a high-risk group of chronic diseases.
Muscle is heavier than fat, so if you exercise your muscles while losing weight, it is not accurate to only measure your weight. The best way is to measure waist circumference and weight at the same time.
3. List other things to do besides eating. Dieting is difficult, especially if you are always thinking about food or eating to relieve boredom. The best way to suppress appetite is to stay busy and do your favorite activities. Make a list of other activities you can do, so that you can eat less snacks or avoid eating to relieve boredom. Prepare this list, and when the desire to eat is particularly strong, you can follow it.
You can try to take a walk, read a book, tidy up the grocery drawer, call friends or family or do housework.
If you are hungry, and it's almost time for planned dinner or snacks, eat first, and then do other activities. Don't continue eating or eating snacks after that.
Step 4 decompress. If you are under stress for a long time, your body will secrete cortisol hormone and then accumulate excess fat in your abdomen. In addition, a long-term increase in cortisol levels will also increase hunger. Try to eliminate and control the people, things and feelings that make you feel stressed in your life. Learn to better manage the stress that you can't change (such as work stress). Seek more decompression advice from a life coach or therapist.
Remember, although you can't always control your surroundings, you can control your reactions. Use yoga, meditation and other sports to exercise the body and mind, so that the brain can relax, so as to better cope with stress, anxiety and depression.
Tip: Drinking more water will help you lose weight and keep full between meals. If it is difficult for you to control your food intake, you might as well drink 2 glasses of water before eating.
If you need to go to work or school, you might as well bring your own lunch and don't buy food outside. Doing so can not only save money, but also control your food intake and make dieting easier.
Don't eat out as long as you can cook at home. Most restaurants use a lot of butter, oil and salt to cook, and even the "healthiest" food (such as salad) contains high calories. When ordering takeout, remember to open the seasoning or sauce separately to reduce calorie intake.
It's best to consult a doctor before starting any weight loss or exercise program.