For a man to lose abdominal fat, it is necessary to make some simple changes to his diet, such as avoiding alcoholic beverages, sugar and fatty foods, although it is essential to have regular physical activity such as running for 45 minutes, 3 times a week or more.
In addition to cardiovascular training, it is important to perform muscle exercises such as the abdominals, which will help define the abdomen, and sitadillas, which will help strengthen the legs and buttocks. See a muscle exercise routine.
- In this way.
- The diet associated with regular physical activity is one of the best combinations for losing abdominal fat and.
- Therefore.
- 7 ways to reduce your belly are:.
The main cause of abdominal fat in men is the consumption of alcoholic beverages, so the first step in losing bread is not to drink this type of drink, choosing to replace alcohol with green water that helps reduce weight. See green properties
High consumption of foods high in sugar and fat should be avoided, for example: cakes, biscuits, sorbets, cakes, jaes, pasteurized yokes or soft drinks, as excess of this type of food is the main cause of fat accumulation at the abdominal level. .
It is important to consume protein-rich foods such as meat, fish, egg, milk, yogurt cheese, beans, chills, stews and soy, which with exercise will promote muscle mass formation. .
Watch the video on how to lose your belly faster
It is important to reduce the ration of carbohydrates such as bread, cereals, rice or pasta, since their fiber content is very low, if you prefer low-carb foods such as vegetables, vegetables, milk, cheese, yogurt, fish and egg and, in addition to broths, whole-grain carbohydrates such as pasta, bread and brown rice, for example.
Increased fiber consumption in the diet will create a greater feeling of satiety, which in turn will decrease appetite, allowing better control of the metabolic level, since blood sugar will be more controlled, favoring weight loss and abdominal fat.
For this reason, it is necessary to eat whole grains, fruits, vegetables, legumes and nuts, preferring the consumption of soluble fiber that can be found in foods such as peach, maple, pear, knives, mandarin or broccoli.
Soluble fibers combine in water and form a thick gel that falls into the gut, giving a prolonged feeling of satiety and a decrease in appetite. Learn more about fibers here.
Adding aerobic physical activity such as walking, running, swimming with anaerobic exercises such as abdominal plate, sit-ups, crunches or push-ups is important to reduce the thickness, since the exercise will need to accumulate fat, defining the muscles of the body.
Walking or running vigorously down the street, playing in the gym, is a great way to increase metabolism and burn energy stored in fat. It is important to avoid wheel injuries, as you should wear the right shoes to walk the race, in addition to workouts that may be non-daily.
There is no longer a physical activity schedule, it is important to promote weight loss and reduce accumulated fat at the abdominal level. See 3 simple exercises to get home and lose weight.
It is also important to drink about 1. 5 to 2 liters of water a day, eat 3 to 3 hours, sleep 7 to 8 hours per night and above all maintain this healthy lifestyle, following a healthy diet and practicing physical activity on a regular basis. The assistance of a nutritionist can also be an excellent strategy that will allow a complete nutritional assessment and create a nutritional plan adapted to the individual needs of the person.
More physically and well, the accumulation of fat at the abdominal level is linked to an increased risk of cardiovascular diseases largely such as hypertension, stroke, heart attacks, increased cholesterol and triglycerides, other diseases such as fatty liver, diabetes and pancreatitis. it can also happen.
All this is because the accumulated fat releases toxins into our body, which generates a constant inflammatory process in the body, favoring the appearance of the aforementioned diseases. To learn about your risks, please put the following data:
Men have a lower than normal weight faster than women because they have about 20% more muscle volume than them, resulting in faster metabolism, i. e. they spend more calories on the same activities than women. Those with less accumulated fat use more calories even at rest, because muscles concentrate more mitochondria that are responsible for energy expenditure.
The secret for women to lose weight faster is to incorporate muscle training into their routine, due to increased muscle mass and therefore mitochondria that will facilitate weight loss.