16 Simple Ways for Men to Reduce Belly Fat

1. Use your commuting time to walk

Walking has a low entry barrier, low exercise injuries, and An exercise suitable for most people. When going to work, get off the bus 1 or 2 stops early and walk to the company at a speed where you can chat with people freely without being out of breath. When walking, remember to straighten your waist and tighten your abdomen, so that your abdominal muscles can be exercised!

2. Don’t ignore breakfast and lunch

It is very difficult for men to go on a diet and lose weight. And if you skip breakfast or lunch, you will definitely eat and drink too much when you get home in the evening, leading to the bad habit of overeating. Therefore, it is recommended that male friends eat three meals on time and carry some low-fat and low-energy snacks with them to satisfy hunger and replenish energy. And don’t give up on yourself and overeat just because you see no hope of losing weight in the short term. This approach will only make you fatter and fatter.

3. Take the elevator less and climb the stairs more

When going up and down the stairs, the front muscles of the thighs are mainly used. Lift the body when going up the stairs and support the body when going down the stairs. , also has the effect of exercising the psoas muscle. When climbing stairs, keep your upper body straight, and the force of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained. If the floor of your office or home is not high, start taking the stairs instead.

4. Desire less and give more

Don’t ask your classmates or colleagues to help you bring food and shopping for convenience. Don’t give yourself an excuse to be lazy, leave your seat and walk around. See what you can do for others. In this way, you will not only make good friends, but also move your muscles and bones to prevent obesity. This is a good way to achieve multiple goals with one stone.

5. Eat dinner before 6pm

Eating dinner 4 hours before going to bed is less likely to cause weight gain. But if you are a girl with a small belly, you can arrange dinner before 6 pm to give your stomach enough time to digest before going to bed, so that fat will not accumulate in the abdomen.

6. Eat less meat and more vegetables

According to medical evidence, the amino acids in meat have side effects on the human body. Eating too much meat can easily lead to excess fat and weight gain, and is also harmful to health. Disadvantages: The crude fiber in vegetables can promote gastrointestinal motility, increase the elimination of toxins in the body, and speed up metabolism. Therefore, fruits and vegetables are the best choice for those who want to lose weight.

7. Put a bottle of water on your desk

Drinking water has many functions, and it is even more important for people who want to reduce their beer belly. When you want to eat sweets or other snacks, drinking a little water can reduce your desire to eat. When you're stressed, don't focus on eating. You can take more walks and use the right method to relieve stress.

8. Add twisting movements when walking around at home

When walking around at home, you can add waist twisting movements to exercise the weak waist and abdomen. When stepping out with the left foot, twist the waist all the way to the right, then step out with the right foot, twist the waist all the way to the left, and repeat this. But walking in this way for too long will put a burden on the waist. It is best to limit it to 30 minutes a day.

9. Drink fiber drinks

Fiber is like a sponge, absorbing water in the stomach, and a large amount of water in the stomach will increase the feeling of fullness. Fiber controls appetite-stimulating hormones, allowing you to eat less without feeling hungry or malnourished. It's a good idea to drink a simple daily sugar-free fiber drink before your protein meal before bed.

10. Laugh more

Belly laughter is actually a way of saying hello to the stomach. Did you know that laughing can exercise stomach muscles? If you have a slimmer, more attractive stomach, it's not that easy to have a good body shape. Laughing for at least 10 minutes a day can increase the exercise capacity of the stomach muscles. If you adjust your diet well, you will be slim for a long time.

11. Lower abdominal fat acupressure method

The abdomen is the main site of fat accumulation, and men mostly focus on it above the navel, while women mostly focus on it below the navel. When pressing on the abdomen, use a little force to fully bend your palms and press down vertically for 15 seconds; when pressing on the sides of the abdomen, place your palms fully bent on the left and right sides respectively, and press slowly and slightly horizontally for 15 seconds.

12. Change exercise

As the experts said, you have to squeeze in the time for exercise. Once a weight loss plan begins, it must be implemented resolutely. You can concentrate on finishing important tasks every day, and then drive to the golf driving range to play golf, go to the gym, or run around at home. Exercise at least 3 times a week for at least 40 minutes each time. Low-intensity continuous aerobic exercise will cause great changes in your body, your belly will become smaller, and your waistline will also shrink significantly.

13. Eat less food that is high in "fat and water"

"I remember back in the day" when I ate a lot but never gained weight. Many people attributed this to the lack of "fat and water". Experts now point out that consuming less than 30 calories a day from fat is beneficial for weight loss. In fact, you don't have to worry about calculating these numbers, just remember to eat less food rich in "oil and water". Also, don’t be in a hurry when eating. Men always eat as if if they don’t eat, someone will come and grab them. In this way, you are full before your brain reacts, but you will keep eating before your brain sends the instruction to eat.

14. Dress less and bathe more

Fat will exist in a free state at minus 15 degrees Celsius, which is more conducive to weight loss. Therefore, do not dress too warmly when winter comes. , it is best to dress just warm enough. In addition, bathe frequently to remove dirt between the skin, and the body can receive appropriate massage to promote blood circulation and increase the body's metabolic rate.

15. Abdominal breathing

Abdominal breathing can not only stimulate gastrointestinal motility, but also promote the discharge of feces in the body and accelerate the burning of abdominal fat. Every day, when you are sitting on the sofa watching TV or lying on the bed before going to bed, do abdominal breathing for ten minutes: inhale slowly and deeply through your nose, feel your abdomen gradually swell, and keep breathing for a few seconds. , and then exhale slowly through the mouth, you can feel that the abdomen is slowly sinking. Pay attention to abdominal breathing 5-6 times per minute. When breathing, focus on the ups and downs of the abdomen. If you stick to it for a month, you will see the effect.

16. Worry less and sleep more