Losing weight is not only the patent of female friends, but now many male friends are also very concerned about losing weight, because men are also very concerned about their external image, so many male friends want to know healthy and safe ways to lose weight. In fact, there are many ways for men to lose weight, but how can men lose weight healthily? What should men pay attention to when losing weight?

1. How do men lose weight healthily

1, bathing, detoxifying and slimming

Bathing is not only a patent for women, men should also take hot baths frequently to help themselves eliminate toxins in the body, especially men are not as particular about diet as women, which makes it easier to accumulate some garbage in the body. When you take a bath or rest at night, you can put some slimming essential oil or ginger slices with good weight loss effect into the water. This way can not only strengthen the body's metabolism, but also excrete a lot of toxins with sweat and consume a lot of calories, which is very beneficial to slimming.

2. Master massage techniques

Whether the whole body is obese or the beer belly is serious, massage can help the body lose fat. Massage can be done by your relatives or by yourself. You can use professional slimming products or vaseline, apply it to the parts that need to be massaged, then massage the parts that need to lose weight by hand, and choose appropriate strength and techniques, especially stimulating some acupuncture points that are effective for slimming, which can make the effect of losing weight more obvious. There are many acupoints around the navel, and the belly is also the easiest place to accumulate fat. Pay more attention when massaging.

Step 3 walk with load

According to Kathy Stevens, a famous American fitness coach, if you wear a weight-bearing vest while jogging, it can help you burn 10% more calories. However, a weight-bearing vest like this can only carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens also said that wearing a weight-bearing vest on the body is more beneficial for bodybuilders to practice perfect posture than tying sandbags on their legs or holding dumbbells. But for the sake of safety, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects.

Step 4 swim

Swimming is the best way to lose weight, which is very suitable for summer. Swimming is a good whole-body exercise, which is very effective in improving cardiopulmonary function. But when swimming, be careful not to pursue speed, just meet the heart rate requirements, and insist on twice a week for better results.

5, diet should be adjusted

Although men don't need to have a special diet like women, they should still consider starch, carbohydrates, sugar and fat, which are the most likely to lead to obesity, so they should choose some foods with low calories and rich nutrition and stay away from those junk foods. Moreover, men who have drinking habits need to control alcohol more.

6. Do beer belly slimming exercise.

The most prone position for a man to gain weight is his stomach, so he should do some consolidation exercise. Every morning and evening, you can use about ten minutes to do some simple actions: sit on the floor, hold dumbbells in your hands and lift them to your head, then inhale and abdomen, slowly bend your arms, put them back behind your head and exhale at the same time. Repeat this action for 20 times, which can effectively reduce the lower abdomen.

7. Running/brisk walking

Running is recognized as the best way to lose weight healthily. If you run outdoors, you will be limited by the environment. It is more convenient to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you must let go of the handrail first on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

You must find a way that suits you. Only by finding a method that suits you can you lose weight quickly and the effect can be seen.

2. What should men pay attention to when losing weight?

1. Eating fruit between meals can solve the hunger before meals to some extent. Because the dietary fiber in the fruit reaches the intestine in advance and waits for the chyle to pass through, pectin and cholesterol will be quickly combined and excreted.

2. High-fiber diet High-fiber foods refer to foods that have not been refined, such as whole-bran cereals and whole-wheat flour. The sugar they decompose is much slower to digest and absorb than the sugar decomposed by fine food, so it can keep the blood sugar in the body at a high level for a long time. People who are not hungry will not eat more, so they will not gain weight.

3。 Eat in advance because the metabolism of the body's biological clock is regular. If we break the original regular time of three meals a day and advance the eating time of each meal by about two hours, we can achieve the goal of losing weight and bodybuilding without reducing the amount and material of food.

4. Exercise before meals This is because exercise before meals can improve the metabolic rate in the body. After the exercise stops, the metabolic rate is still at a high level and continues to consume the remaining calories of the human body. In addition, exercise before meals can also reduce the storage of glycogen, so that carbohydrates ingested from food can be easily stored without being converted into fat.

5. Improve the staple food and turn the staple food you eat everyday into diet food. For example, rice and steamed bread in the refrigerator are at 2 ~ 4. C after a period of time, starch will become a diet food that is not easily absorbed by the human body. This is because the staple food starch can be eaten after aging, which is not absorbed by the body and reduces hunger.

6. Increase the amount of drinking water Because fat metabolism in the body needs more water than sugar metabolism, appropriately increasing the amount of drinking water is beneficial to the metabolism and excretion of fat in the body. When eating, you can adjust the time to drink soup before meals and control your food intake. As the saying goes, "Eating soup before meals makes you slim and healthy".