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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 31,401 times.
Belly fat looks very unsightly and difficult to remove, but the problem is not simply about appearance. Being overweight is very dangerous, especially in men. A large waist size increases the risk of many chronic diseases, including diabetes, cardiovascular disease, sleep apnea, and even certain cancers (such as colon or rectal cancer). [1] X Source of Research Making changes to your diet and lifestyle can help you lose belly fat (and its associated risks), lose weight, and lead a healthier lifestyle.
Steps
Lifestyle changes to reduce belly fat
- Often, excess belly fat is associated with many chronic health problems such as diabetes or cardiovascular disease. [2] X Trusted Source National Heart, Lung, and Blood Institute Go to the source Therefore, it’s important to talk to your doctor about a new diet and exercise regimen to ensure your health.
- Limit your consumption of “empty” carbohydrates like bread, rice, crackers or pasta. These foods are not unhealthy (especially if made from whole grains) but are not considered nutritious foods.
- If you eat carb-rich foods, you should choose 100% whole grains. Whole grains are richer in fiber, more nutritious and relatively healthy. [4] X Research Source Besides, you need to pay attention to the portion size – one serving of pasta or rice equals 1/2 cup or 125 ml.
- Whole grains include brown rice, 100% whole grain bread and pasta, barley and quinoa.
- For weight loss, protein-rich foods should make up about 20-25% of calories per day. For example, if you eat 1600 calories per day, you need to add 80-100 g of protein; If you eat 1200 calories per day, you need to add 60-75 g of protein. [6] X Research Sources
- Lean proteins include: lentils, skinless chicken, turkey, eggs, low-fat dairy, seafood, pork, lean beef and tofu. These foods provide the energy you need and help you feel full without consuming too many calories.
- Start tracking your daily calorie intake. Keep track of calories in drinks, cooking oils, salad dressings and other sauces.
- Keep a food diary to keep track of your calorie intake. Online food diaries or mobile apps are designed to help you know the calories in your food, track your calorie intake, and even connect with others on a weight loss regimen.
- The amount of calories you need to add to lose weight depends on your age, body size, and activity level. To lose 0.5-1 kg in a week, you need to cut about 500 calories per day. This weight loss rate is safe and suitable for most men. [7] X Trusted Source Mayo Clinic Go to Source
- Limit or stop consuming foods such as: soft drinks, candy, cookies, cakes and other sweets, foods made with white flour (such as white bread or white pasta).
- If you have a sweet tooth, try eating a piece of fruit or your favorite sweet, but in very small portions.
- It is recommended that men drink no more than 2 servings of alcoholic beverages per day; [10] X Trusted Source Mayo Clinic Go to the source however, if you want to lose belly fat, you should quit drinking alcohol.
Physical activity to reduce belly fat
- Jogging, climbing, cycling, and swimming are all cardio exercises that help burn calories. You should do cardio-pulmonary strengthening exercises for at least 30 minutes, 5 times per week for the best results. [12] X Trusted Source Health.gov Go to Source
- If you don’t want to exercise every day, you need to find ways to increase activity in your daily activities. For example, get into the habit of taking the stairs instead of the elevator, parking far away from your destination, using a standing desk.
- Exercise is even more important for desk-bound and sedentary employees.
- Do strength training exercises at least 2 days per week, 20-30 minutes each day. [14] X Trusted Source Health.gov Go to Source
- Strength training exercises include: freestyle lifting, weight lifting, or yoga.
- Focus on total body weight loss. Adjust your diet and do cardio exercises at an appropriate level. Next, start incorporating abdominal exercises to help tone your abs.
- If you’re competitive, you might find it fun to race with your workout buddy to see who hits your weight loss goal first.
Track your progress and stay motivated
- Ideally you should weigh about 1-2 times per week. Besides, you also remember to weigh on the same day of the week, at the same time and wear the same clothes. [17] X Trusted Source PubMed Central Go to source
- Keep a weight monitoring diary. You will be more motivated to persevere when you see the weight loss process. Diary also helps you detect if you are gaining weight.
- Use a tape measure to measure your waist size. Find the highest part of the hip bone and the lowest part of the ribs and then wrap the tape measure around the area between these two points. Continue measuring to monitor belly fat loss. [19] X Research Source
- A waist size greater than 94 cm indicates that you have a lot of belly fat and are at risk for chronic disease. [20] X Research Source
- Keep in mind that muscle weighs more than fat, so if you’re losing weight while gaining muscle, the weighing may not be accurate. The best way to track belly fat loss is to measure your waist size and body weight.
- Make a list of other enjoyable activities that can help you avoid snacking or eating out of boredom. [22] X Research Source Carry this list with you just in case you get an appetite.
- Suggestions for you include: walking, reading, cleaning the trash, chatting with family or friends, doing housework.
- If you feel hungry and it’s almost time to eat, you can start the meal and then move on to other activities. Do not continue to eat (both meals and snacks).
- Try to remove and control the things/situations/people that stress you out. Learn to better control the stressors in your life that you can’t change (like work, for example). You can see a lifestyle counselor or therapist for guidance on how to manage stress.
- Remember, although you can’t control the situation, you can control how you react to it. Mind and body exercises like yoga and meditation will help you learn how to relax your mind so you can easily cope with stress, anxiety, and depression.
Advice
- Drinking plenty of water can help you feel full between meals, thereby aiding weight loss. If portion control is difficult, try drinking 2 full glasses of water before meals.
- If you go to school or work, you should make your own and bring your lunch instead of buying it from outside. This not only saves money, but also helps you control portion sizes more easily.
- Cook dinner at home instead of eating out whenever possible, as most restaurants use a lot of butter, oil and salt in even the “healthiest” dishes (like salad) can also be high in calories. If ordering food out, you should order an accompaniment such as a salad dressing/dipping sauce to cut calories.
- Always talk to your doctor before trying to lose weight or change your exercise regimen.
This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 31,401 times.
Belly fat looks very unsightly and difficult to remove, but the problem is not simply about appearance. Being overweight is very dangerous, especially in men. A large waist size increases the risk of many chronic diseases, including diabetes, cardiovascular disease, sleep apnea, and even certain cancers (such as colon or rectal cancer). [1] X Source of Research Making changes to your diet and lifestyle can help you lose belly fat (and its associated risks), lose weight, and lead a healthier lifestyle.
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