6 Tips for a Man to Lose Belly
For the man to lose abdominal fat, running out of time with the ‘belly of beer’, it is necessary to make a few simple changes in diet like avoiding alcohol, sugar and fatty foods, and is also crucial to do physical exercises regularly such as running for 45 minutes, 3 times per week or more, in addition to sculpting exercises such as abdominal set on the stomach and back squat, which strengthens the legs and glutes.
1. Reduce the alcoholic drinks
The main cause of abdominal fat in men is the consumption of alcoholic beverages, so the first step to losing a belly is not baby them, opting to replace the alcohol by water, or green tea that helps you lose weight.
2. Avoid sugar and fat
Decrease and prevent the amount of sugar and fat in the diet, avoiding food or sugary drinks or fatty like cakes, biscuits, candies, ice cream, jelly, jell-o ready, guava or soft drinks, for example, since the excess sugar and fat is also one of the main causes of fat accumulation in the belly;
3. Increase the consumption of foods rich in protein
Eating foods rich in protein such as meat, fish, egg, milk, cheese and yogurt, beans, peas, rice and soy, for example, because protein is an essential nutrient in the loss of belly fat.
4. Reduce the amount of carbohydrates in the diet
Decrease carbohydrates like bread, cereals, rice, pasta, roasted in full or in water and salt cracker, for example, by choosing to consume foods low in carbohydrates like legumes, vegetables, milk, cheese, yogurt, meat, fish and egg. To reduce the amount of carbohydrates, your appetite decreases and occurs weight loss and loss of abdominal fat;
5. Consume more fiber-rich foods
Eat whole grains, fruits, vegetables, legumes and dried fruit, opting for the soluble fiber that can be found in peach, banana, pear, strawberry, tangerine or broccoli, for example. Soluble fibers bind to water and form a thick gel that stays in the intestine, giving a feeling of prolonged satiety and reduced appetite;
6. Do physical exercise regularly
Combine aerobic exercise, such as walking, jogging or swimming, for example, with weight training exercise such as the plank abdominal, squats, sit-ups or crunches is key to losing belly because exercise will burn the fat accumulates, setting the muscles of the body.
Run on the street, on the beach or at the gym is a great way to increase metabolism and spend the energy stored in form of fat, but to avoid injuries in the knees, you should use a tennis own for the race, in addition to following a workout that can be daily or not. Although you can run at any time of the day is always more effective to run in the morning because the metabolism is accelerated throughout the day and is easier to comply with the training.
In addition to these tips, it is also important to drink about 1.5 to 2 litres of water a day, eat 3 in 3 hours, sleep about 7 to 8 hours per night and, mainly, maintain this healthy lifestyle, continuing to make this diet and exercise regularly.
Because men lose weight faster than women
Men lose weight more and faster than women since they have about 20% of the muscle volume more than them, which results in the metabolism is accelerated, which means that they spend more calories to perform the same activities that women.
Who has less accumulated fat uses more calories even at rest because the muscles focus a greater amount of mitochondria, which are responsible for energy expenditure.
The secret to women thinner more quickly is to do physical exercises like weight training, for example, which increases the amount of mitochondria and muscle mass as well, she will lose weight more easily and will have a energy expenditure is increased even when at rest.