As men lose belly fat?
Big belly - and how to lose belly fat for men
is a big problem for the health of men. As noted in the article "Obesity in men" belly fat can lead to very serious illness and even death. Fat cells have a hormonal effect on our body. Most often, excess fat in men is accumulated on the stomach. With age it tends to increase as the muscles lose tone, and the body becomes less efficient at burning calories. What do you do in this situation ?! The best way to burn belly fat men is a time-tested combination of proper diet and exercise. You can suggest a few steps to get out of this sad and dangerous situation.
"lose belly fat for men"
Step 1: Think about improving metabolism (metabolism)
This task is not easy, it requires patience and a lot of effort. Therefore better to prevent metabolic disorders than to restore it.
1. Always eat breakfast. It would seem counterproductive to have if you're trying to lose weight. However, studies show that breakfast within an hour after awakening supports insulin levels more stable, and the "bad" cholesterol to low.
Try breakfast every day at about the same time. If you tend to sleep on the weekends, make sure to eat after sleep.
Your breakfast should include protein and foods high in fiber because they are digested longer than refined sugar and complex carbohydrates, and it will help you stay satiated longer. Try eggs, peanut butter, fresh fruits and vegetables.
Avoid doing the foundation of your sweet breakfast cereals, waffles, pancakes, French toast, biscuits, pastries, oatmeal, or noodles. If you want to relax a bit and eat foods that contain refined sugar, try to balance their protein or fiber.
"lose belly fat for men"
2. Click on the clean grain to the solid. Eat more whole grains. The whole grains low in fat, but a lot of useful fiber and carbohydrates that give us a feeling of satiety. In a scientific study, people who ate whole grains (in addition to fruits and vegetables, low fat dairy products, meat, fish or poultry) lost more belly fat than another group that ate the same diet, but with products from purified grain.
Melt the fat in whole grains. A diet rich in whole grains changes the content of glucose and insulin in the body, which accelerates melting fat, including visceral body fat.
Try to avoid products from refined grains. For example, it is better to buy bread with bran and brown or wild rice than white bread and rice. Whole grains are sufficiently low calorie contain a large set of nutrients (vitamins B and E, trace elements potassium, calcium, magnesium, copper, sodium, phosphorus and zinc) and, moreover, improve the bowel.
3. Drink plenty of water. Studies have shown that continuous drinking water throughout the day can lead to a more active metabolism, regardless of diet. In addition, drinking plenty of water helps the body get rid of toxins and improves overall health.
"lose belly fat for men"
Replace high-calorie drinks such as Coca-cola, sugary juices and beer, water to reduce your calorie intake and burn excess fat, including the stomach.
Try to drink several glasses of water a day in winter - 8-10, 10-12, and over the summer. Should drink 1-3 sips every 15-20 minutes, that would not be overloading the kidneys.
Carry a bottle of water, so that you can drink when you feel thirsty.
Determine when you are moistened. This can be done by the color of urine. Of course, it's a little rough indicator, but roughly you will know that if urine color light, then drink enough water. If it is still yellow, it is not enough.
It is not recommended to drink water less than 4 hours before bedtime because of possible overloading of the kidneys and the need to get up at night to visit the toilet.
4. Get rid of stress. Studies show that cortisol (a hormone produced by your body during times of stress) is correlated with an increase in belly fat, you have more stress - more fat on the stomach. Combat stress the subject of several articles. You can see them in the category "Stress and Health" here. Here are a few possible strategies to deal with daily stress:
Get enough sleep. Most adults need at least 7 hours of sleep each night to function normally during the day. Lack of sleep leads to obesity.
Take time to relax. Even if your lunch break is given just 30 minutes, try to find time to just close your eyes, breathe deeply and forget about all your problems and concerns.
Keep the stress away from your bedroom. Do not do any strenuous mental or physical work in your bedroom. Remember that the bedroom is designed for rest and relaxation, and try to leave all your worries outside its territory.
"lose belly fat for men"
5. The goal - at least 10,000 steps per day. In one study, a group of people were asked only for two weeks to reduce the number of daily steps 10000 to 1500 or less (no change in their diet). As a result, the test for this time belly fat increased by about 7%. Make the right conclusion - buy a pedometer and try to gradually increase the number of steps that you do every day. Instead, lift walk on foot on the ladder. Car or public transport, replace walking. After every 30 minutes of work, stand up and walk 30 steps. There are many options. Think. The main thing is that on the day you were at least 5-6 km on foot.
6. Regularly visit bath (sauna), take a contrast shower (douche). Among other positive effects, these procedures have a positive effect on metabolic processes in the body.
7. Limit consumption of alcohol. Alcohol adds empty calories without giving any nutritional value, and causes an increase in weight in the abdominal area
"lose belly fat for men"
Big belly - and how to lose belly fat for men
is a big problem for the health of men. As noted in the article "Obesity in men" belly fat can lead to very serious illness and even death. Fat cells have a hormonal effect on our body. Most often, excess fat in men is accumulated on the stomach. With age it tends to increase as the muscles lose tone, and the body becomes less efficient at burning calories. What do you do in this situation ?! The best way to burn belly fat men is a time-tested combination of proper diet and exercise. You can suggest a few steps to get out of this sad and dangerous situation.
"lose belly fat for men"
This task is not easy, it requires patience and a lot of effort. Therefore better to prevent metabolic disorders than to restore it.
1. Always eat breakfast. It would seem counterproductive to have if you're trying to lose weight. However, studies show that breakfast within an hour after awakening supports insulin levels more stable, and the "bad" cholesterol to low.
Try breakfast every day at about the same time. If you tend to sleep on the weekends, make sure to eat after sleep.
Your breakfast should include protein and foods high in fiber because they are digested longer than refined sugar and complex carbohydrates, and it will help you stay satiated longer. Try eggs, peanut butter, fresh fruits and vegetables.
Avoid doing the foundation of your sweet breakfast cereals, waffles, pancakes, French toast, biscuits, pastries, oatmeal, or noodles. If you want to relax a bit and eat foods that contain refined sugar, try to balance their protein or fiber.
"lose belly fat for men"
Melt the fat in whole grains. A diet rich in whole grains changes the content of glucose and insulin in the body, which accelerates melting fat, including visceral body fat.
Try to avoid products from refined grains. For example, it is better to buy bread with bran and brown or wild rice than white bread and rice. Whole grains are sufficiently low calorie contain a large set of nutrients (vitamins B and E, trace elements potassium, calcium, magnesium, copper, sodium, phosphorus and zinc) and, moreover, improve the bowel.
3. Drink plenty of water. Studies have shown that continuous drinking water throughout the day can lead to a more active metabolism, regardless of diet. In addition, drinking plenty of water helps the body get rid of toxins and improves overall health.
"lose belly fat for men"
Try to drink several glasses of water a day in winter - 8-10, 10-12, and over the summer. Should drink 1-3 sips every 15-20 minutes, that would not be overloading the kidneys.
Carry a bottle of water, so that you can drink when you feel thirsty.
Determine when you are moistened. This can be done by the color of urine. Of course, it's a little rough indicator, but roughly you will know that if urine color light, then drink enough water. If it is still yellow, it is not enough.
It is not recommended to drink water less than 4 hours before bedtime because of possible overloading of the kidneys and the need to get up at night to visit the toilet.
4. Get rid of stress. Studies show that cortisol (a hormone produced by your body during times of stress) is correlated with an increase in belly fat, you have more stress - more fat on the stomach. Combat stress the subject of several articles. You can see them in the category "Stress and Health" here. Here are a few possible strategies to deal with daily stress:
Get enough sleep. Most adults need at least 7 hours of sleep each night to function normally during the day. Lack of sleep leads to obesity.
Take time to relax. Even if your lunch break is given just 30 minutes, try to find time to just close your eyes, breathe deeply and forget about all your problems and concerns.
Keep the stress away from your bedroom. Do not do any strenuous mental or physical work in your bedroom. Remember that the bedroom is designed for rest and relaxation, and try to leave all your worries outside its territory.
"lose belly fat for men"
6. Regularly visit bath (sauna), take a contrast shower (douche). Among other positive effects, these procedures have a positive effect on metabolic processes in the body.
7. Limit consumption of alcohol. Alcohol adds empty calories without giving any nutritional value, and causes an increase in weight in the abdominal area
"lose belly fat for men"
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