For men to lose abdominal fat, it is necessary to make some simple changes in the diet such as avoiding consuming alcoholic beverages, sugar and fatty foods, being essential to do regular physical activity such as running for 45 minutes, 3 times a week or more.
In addition to cardiovascular exercises, it is important to perform muscle exercises such as crunches, which will help define the abdomen, and squats, which will help strengthen the legs and glutes. See a muscle workout routine.
In this way, diet in conjunction with regular physical activity is one of the best combinations to lose abdominal fat and, therefore, 7 tips to reduce belly are:
1. Avoid drinking alcoholic beverages
The main cause of abdominal fat in men is the consumption of alcoholic beverages, so the first step to lose the belly is not to take this type of drink, choosing to replace alcohol with water or green tea that helps to lose weight. See what are the properties of green tea .
2. Avoid sugar and fats
Avoid high consumption of foods rich in sugars and fat, such as: cakes, cookies, sorbets, cakes, jellies, pasteurized juices or soft drinks, since excess of this type of food is the main cause of accumulation of fat at the abdominal level.
3. Increase consumption of protein-rich foods
It is important to consume protein-rich foods such as meat, fish, eggs, milk, cheese or yogurt, beans, peas, peas and soybeans, since together with exercise they will favor the formation of muscle mass. See a list of foods rich in protein.
4. Reduce the amount of carbohydrates in the diet
It is important to reduce the portion of carbohydrates such as bread, cereals, rice or pasta, since its fiber content is very low. Low carbohydrate foods such as legumes, vegetables, milk, cheese, yogurt, fish, and eggs should be preferred, and in addition to this, whole carbohydrates such as pasta, bread, and brown rice, for example.
5. Consume more fiber-rich foods
Increasing the consumption of fiber in the diet will generate a greater feeling of satiety, which in turn will decrease appetite, with greater control at the metabolic level, since blood sugar will be more controlled, favoring the loss of weight and abdominal fat .
For this reason you should eat whole grains, fruits, vegetables, legumes and nuts, preferring the consumption of soluble fibers that can be found in foods such as: peach, banana, pear, strawberries, tangerine or broccoli.
The soluble fibers bind to the water and form a thick gel that stays in the intestine, giving a prolonged feeling of satiety and reduced appetite. Learn more about fibers here .
6. Get regular physical activity
Joining aerobic physical activity such as walking, running, or swimming with anaerobic exercises such as a pushup, squat, sit-ups, or push-ups is important to decrease your tummy, because exercise will burn off accumulated fat, defining your body muscles.
Walking fast or running on the street, beach or in the gym is a great way to boost metabolism and expend energy stored in fat. It is important to avoid knee injuries, so proper tennis shoes should be used for walking or running, in addition to following a workout that may or may not be daily.
There is no better schedule for physical activity, the important thing is to do it to promote weight loss and to decrease the fat accumulated at the abdominal level. See 3 easy exercises to do at home and lose belly.
7. Other tips
It is also important to drink about 1.5 to 2 liters of water per day, eat 3 to 3 hours, sleep 7 to 8 hours per night and, mainly, maintain this healthy lifestyle, following a proper diet and practicing physical activity. regularly. Going to a nutritionist can also be an excellent strategy as it will do a complete nutritional assessment and create a nutritional plan tailored to the individual needs of the person.
Why is it important to decrease abdominal fat?
Beyond the physical and looking good, the accumulation of fat at the abdominal level is related to an increased risk of long-term cardiovascular diseases such as hypertension, stroke, heart attack, increased cholesterol and triglycerides. Other diseases such as fatty liver, diabetes and pancreatitis can also arise.
All this is caused because the accumulated fat releases toxins in our body that create a constant inflammatory process in the body, favoring the appearance of the aforementioned diseases. Was this information helpful?, enter the information below under the comment section.