Nowadays, many male friends are prone to get fat because of sedentary office, lack of exercise and irregular diet, especially in the abdomen, so how to reduce abdominal fat is something that many male friends want to know. In fact, in life, there are ways to lose weight, so how do men lose weight in the abdomen? What do men eat to lose weight in the abdomen?

1, how to lose weight in male abdomen

1. Take effective exercise.

In order to reduce the lower abdomen, unrestricted dieting and belly wrapping methods can not only strengthen abdominal muscles, but will affect people's health. You should take part in more physical exercises, such as running, mountain climbing, cycling, swimming and playing ball games. , can reduce abdominal fat.

2. Proper diet.

Eat less sugar, starch, animal fat, etc. And eating seven points full can promote the consumption of body fat.

3. Do more abdominal aerobic exercise.

Sit cross-legged with heavy objects behind your head. Lift heavy objects to your head, exhale and abdomen at the same time, relax your upper arms, put your hands back behind your head, and inhale to relax your abdominal muscles. Repeat 8- 12 times. Keep your ankles closed, lie flat on the mat and fix your feet. Put your hands straight on your head, sit up straight, touch your toes, and then fall down slowly. Repeat 10 times. Hold the doorframe with both hands and let your body hang. Then tuck in your abdomen, straighten your legs and lift them upward, so that your legs and torso are at 90 degrees. Then, stop for a minute, slowly put them down and recover.

Repeat 5~ 10 times. Stand naturally, gently press your left hand on your abdomen and put your right hand behind your head. Inhale slowly and abdomen, at the same time, press the abdomen inward with your left hand, hold your breath for a while, and then exhale, so that the abdominal muscles gradually relax and arch forward. Repeat 10 times.

4. Abdominal massage to lose weight.

This method is simple and effective. It is also suitable for many diseases of digestive system, nervous system and urogenital system, and can be used as a method to eliminate abdominal fat and strengthen the body. This operation method has the advantages of easy learning, comfort and quick effect. During the operation, the obese person lay on his back in bed, unbuttoned his belt and wore only a thin dress on his abdomen. Let the family sit on the left side of the bed and face the obese person. First, move from the upper abdomen to the lower abdomen for 3-4 times by wave pressing method, then press the upper, middle and lower parts of the abdomen with three fingers in turn, and press each part for 2-3 times.

But it is not suitable for operation after meals or when you are particularly hungry. After a month of massage for chronic diseases, rest for a few days before massage. According to the weight, it is appropriate to have a pulse and the patient is not painful. Another method is to put your fingers together and straighten forward, with the palm of your left hand on the back of your right finger, and the palm of your right hand flat on your abdomen, pushing forward hard, and then pushing back hard with the palm of your left hand, moving slowly from top to bottom, like waves in water.

5. Apply umbilical rubbing method.

Obese people lie on their backs, with their families standing by, and apply vaseline or cooking oil to the operating parts to increase the therapeutic effect of manipulation. Massage the abdomen with palm and palm root for 2~3 minutes, then massage clockwise from ascending colon, transverse colon, transverse colon, descending colon and S-shaped colon for about 3~4 minutes, mainly diarrhea;

Compatible with Pingbu Xie Ping, it can regulate gastrointestinal peristalsis, strengthen spleen and promote diuresis, and accelerate the decomposition of subcutaneous excess fat. At the same time, you can repeatedly point, press and dial points Zhong Wan, Qi Hai, Shui, Guanyuan, Uterus and Tianshu, with diarrhea as the main point, so as to achieve the purpose of losing weight.

6. Lower abdominal fat acupressure.

The abdomen is the main part of fat accumulation, with men mostly concentrated in the navel and women mostly concentrated in the navel. If you press your finger on your abdomen, bend your palm slightly and press 15 seconds vertically. If you press your fingers on the side abdomen, you must bend your palms completely, place them on the left and right abdomen respectively, and press them slowly with a little force in the horizontal direction. 15 seconds.

I believe that your abdomen can have 8 abdominal muscles. You can try the above methods, hoping to help your male friends realize their dreams. Male friends should pay attention to their nutritional intake while losing weight and fitness, otherwise they will do harm to themselves.

2. What do men eat to lose weight?

1, eat fruits and vegetables every day.

Abdominal distension is inseparable from the whole body to lose weight, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.

2. Drink more water and less carbonated drinks.

Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly.

Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.

Step 3 stay away from alcohol

Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories. A cup of 200ml alcoholic beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.

Step 4 eat less fat

If you are worried about losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.