The effective way for a man to lose weight is that his stomach is big after he is 30 years old, which has a great influence on his health and appearance. This requires choosing a weight loss method that suits him after it appears. The following are effective ways for men to lose weight.
The effective way for men to lose weight is 1. 1. Three exercises for men to lose weight.
First, climb the stairs.
Climbing stairs requires a lot of exercise, which is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth, so we need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body should work hard to finish it, so we often sweat profusely after the exercise, because the whole body consumes a lot of heat.
The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient. We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
Second, step on a bike in the air.
When your legs are moving, you should use the strength of your waist and abdomen. The more action is in place, the more powerful it is to exercise the waist and abdomen, which is one of the most effective exercises to reduce stomach. Be careful not to exercise too much, and it is best to do so before going to bed, and the effect will be better.
Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Third, fun running.
For office workers, fun run not only solves the distress of not having time to exercise during the day, but also makes the effect of exercise more obvious, especially those with "general belly", and should take time out to run at night.
A study by the Clinical Research Center of the University of Chicago in the United States shows that between 7 pm and 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise, and corticosteroids related to fat metabolism and thyrotropin related to muscle repair (blood content) have risen sharply. Therefore, this time is the best time to lose weight by running.
Dr. *DavidMela, the global project of Unilever weight management, suggested that it is best to drink a cup of green tea before fun run. In addition to replenishing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.
Second, abdominal fat-reducing diet collocation
Spinach:
A cup of spinach contains only 40 calories, and a cup of broccoli contains 55 calories, which has already met your daily demand for 20% cellulose. There is no doubt about the weight loss effect of vegetables, so you can safely use vegetables to achieve the weight loss effect of the abdomen. Moreover, green leafy vegetables are also rich in calcium, which helps muscle coordination and provides energy for exercise.
Optimum consumption: vegetables should be included in three meals a day, and boiled vegetables can be added as side dishes to make soup, sandwiches and even pasta.
Seafood:
Especially fatty fish such as salmon, tuna and mackerel are rich in omega -3 fatty acids. This fatty acid can accelerate metabolism, accelerate the consumption of body fat, and help you lose belly fat.
Eating fish every day can improve the glucose-insulin reaction system of obese people, which means that the operation of digestive system will slow down and people's desire for food will also decrease. If the above findings are not enough to make you eat more fish, the following facts may make you change your mind: protein, which is rich in seafood, is very helpful to keep your lower abdomen healthy and slim.
Optimal consumption:
Salmon twice a week, about 4 ounces per meal. Wild salmon is more expensive than farmed salmon, but it contains more omega -3 fatty acids. If you really don't touch seafood, you can also try flaxseed and walnut, which are also rich in omega -3 fatty acids.
Soybean:
Soybean is rich in physicochemical resistance, fiber and protein. There are many ways to eat soybeans, which can be used as snacks, cooking and soup. There are many kinds of bean products, such as tofu and soybean milk, which are healthy and delicious, and can also lose weight. Obese people who use soybean milk instead of milk as a dinner drink can lose weight more successfully, whether they want to lose weight all over the body or in the abdomen.
Optimal consumption:
25 grams of soy protein a day. (Half a cup of boiled edamame contains heat 130, protein 1 1g). 4 ounces of tofu contains 94 calories and10g protein).
An effective way for men to lose weight in their stomachs II. 1. Four ways for men to lose belly fat.
1, use commuting time to walk.
Walking is a sport with low entry threshold and little sports injury, which is suitable for most people. Get off at work 1 and stop at 2 am, so you can chat freely with people and walk to the company at a speed that won't be out of breath. Remember to straighten your waist and tighten your abdomen when you walk, so that your abdominal muscles can move!
Don't neglect breakfast and lunch.
It is difficult for men to lose weight on a diet. If you don't eat breakfast and lunch, you will definitely eat and drink when you get home at night, which will lead to the bad habit of overeating. Therefore, it is suggested that male friends must eat three meals on time and take some low-fat and low-energy snacks with them, which can satisfy hunger and replenish energy.
And don't give up overeating just because there is no hope for losing weight in the short term. This method will only make you fatter and fatter.
3. Take fewer elevators and climb more stairs.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
4. Do more with less money.
Don't ask classmates or colleagues to bring food and buy things for your convenience. Don't make excuses for being lazy. Leave your seat and walk around to see what you can do for others conveniently. This will not only make good friends, but also exercise your bones and muscles to prevent fat from growing on your body. This is a good way to win multiple jobs.
Second, how do men lose their stomachs the fastest?
The first step is to find-measure the waist-hip ratio of the whole family.
Waist-hip ratio is the ratio of waist circumference to hip circumference, which is greater than 0.90 for men and 0.80 for women, that is, obesity. It can reflect a person's fat more accurately than the commonly used body mass index coefficient. For example, a person with strong muscles will have a higher body mass index coefficient, but the body fat and waist-hip ratio will not exceed the standard.
The latest survey in the United States shows that even if the body is not overweight, if the waist-hip ratio is too high, the risk of arteriosclerosis may increase. If the waist-hip ratio exceeds the standard, the mortality rate of people is 25% ~ 50% higher than that of normal people of the same age. As the saying goes, the belt is long, the life span is short, and one is fat and all diseases are entangled. Bucket waist, small belly and big belly are yellow warnings of good health: you need to lose weight.
When measuring waist circumference and hip circumference, stand upright with your legs together and your arms droop naturally. Don't tuck anything in, keep breathing smoothly, and don't pull the tape measure too tightly or too loosely. Put the tape measure horizontally on the hip bone, and the narrowest part under the rib is the thinnest part of the waist, and measure the waist circumference; Place the tape horizontally at the front of pubic symphysis and the most convex part of gluteus maximus, that is, the widest part of buttocks, and measure the hip circumference.
The second step is to serve food-the trick is: "three highs and three lows, the right amount."
Three highs, namely high potassium, high calcium and high dietary fiber.
High potassium:
Potassium ion is beneficial to ensure the normal rhythmic beating of the heart, promote sodium excretion, diuresis and vasodilation, help to lower blood pressure and maintain the weak alkaline environment of the body. Fresh vegetables and fruits are the best sources of potassium;
Every 100g of vegetables and fruits contains 200 ~ 500mg of potassium. High-potassium vegetables include broccoli, spinach, mushrooms, Flammulina velutipes, fungus and so on. High-potassium fruits include bananas, kiwis, durians, longan and coconuts, but these fruits are too high in calories to eat.
High calcium:
On the basis of reducing calories by 30%, daily intake of 1200 ~ 1600 mg of calcium can effectively reduce the body fat content. The increase of human blood calcium can increase the secretion of calcitonin, which can reduce people's appetite and appetite. In addition, calcium can also combine with fatty acids and cholesterol in the intestine, blocking the absorption of fat in the intestine and making it excreted with feces.
Studies have proved that a high-calcium diet can reduce fat synthesis and increase fat decomposition. Choosing low-fat or skim dairy products can not only avoid excessive fat intake in whole milk, but also supplement high-quality milk calcium;
For example, 227 grams of skim plain yogurt contains 450 mg of calcium 2, 8 grams of skim cheese contains 2 13 mg of calcium, and 100 grams of broccoli contains 130 mg of calcium, and 170 grams of tofu contains 200 mg of calcium. A high-calcium diet not only helps to lose weight quickly, but also prevents osteoporosis.
High dietary fiber:
Dietary fiber that cannot be digested and absorbed by human small intestine can be divided into soluble dietary fiber (SDF) and insoluble dietary fiber (1DF). See table 1 for different people's choices.
Most plant foods contain two kinds of fibers, but the ratio is more or less. Generally, the dietary fiber content in mature, overcooked and covered foods is much higher than that in flour and rice products, such as refined white powder, refined white rice and tender vegetables.
In 2000, China Nutrition Society proposed that the suitable intake for adults was about 30g/ day. On this basis, the intake of chronic patients should be increased by 10 ~ 15g/ day, and the intake of adolescents and children should be less. 30g dietary fiber requires 10g konjac flour (about 6g), 10g dried auricularia auricula (about 4g), 300g steamed bread (about 10g) and 500g vegetables (about 10g).
The effective way for men to lose weight is 3 1, and exercise more after meals.
Many middle-aged people sit on the sofa and watch TV all night, and their stomachs will naturally come out slowly. If they want to get rid of beer bellies, they should go out for a walk after dinner. Mountain climbing, cycling, swimming and playing ball games are all good sports choices.
2, only eat 7 points full.
Don't eat too much every meal, just eat seven or eight points. Try not to eat high-calorie and high-fat foods in your daily diet. In order to lose weight, eat more fruits and vegetables, otherwise your stomach will get bigger and bigger, and naturally it will be difficult to lose weight.
3. Shiatsu.
Abdominal fat accumulation is the main reason for the formation of a big belly. To lose weight, press the abdomen with your fingers for about 15 seconds. When pressing the side abdomen with your fingers, put your palms on the left and right abdomen respectively. It is recommended to press15s slowly and slightly in the horizontal direction.
4. Apply abdominal massage.
Thin belly can be smeared with vaseline and cooking oil, then massaged on the abdomen for about 3 minutes, and then massaged clockwise with the palms of both hands.
5. Doing more aerobic exercise can reduce your stomach. Many potbellied men do aerobics at night, which is also a way to reduce their stomachs. They can lose their stomachs in about a month.