The belly is ugly and difficult to remove, and it affects more than just appearance. Especially for men, excess fat in the abdomen is dangerous. A thick waistline increases the risk of many chronic diseases, including diabetes, heart disease, sleep apnea, and certain cancers such as colon or rectal cancer. [1] Fortunately, you can reduce belly fat and the risks it brings by losing weight. Changing your diet and lifestyle can help you lose weight and lead a healthy life.
Part 1
Change your diet
1=
Consult a doctor.
It is best to ask your doctor before starting a new diet or exercise program. They can tell you if the plan is safe and suitable for you.
* In general, intestines are associated with many chronic diseases, such as diabetes or heart disease. So, you need to tell your doctor about your plan to see if it is right for your health. [2]
2=
Reduce your carbohydrate intake.
Studies have shown that carbohydrate-rich foods increase belly fat and waist circumference. Eating less of these foods can help you lose weight and reduce your belly. [3]
* Reduce your intake of non-nutritive carbohydrates like bread, rice, biscuits or pasta. These foods are not unhealthy (especially whole grains), but they are not of high nutritional value.
* If you are eating foods rich in carbohydrates, choose 100% whole grains. These foods have more fiber and some nutrients and are a healthier choice. [4]
* Whole grains include brown rice, 100% whole wheat bread and noodles, barley or quinoa.
* Your diet should consist primarily of lean protein, vegetables, fruits, and low-fat dairy products.
3=
Get more protein.
Protein-containing foods can help men lose weight, lose their belly, and maintain lean muscle mass. [5] Ingesting the right amount of protein can also keep the satiety longer.
* Men need 50 to 60 grams of protein daily. If you do a lot of exercises, you may need to take a bit more. [6]
* Lean proteins include chicken, turkey, eggs, low-fat dairy products, seafood, pork, lean beef, and tofu. They provide the energy you need to help maintain a feeling of fullness but do not consume too many unnecessary calories.
4=
Make your body burn more calories than you consume.
Reducing your total daily calorie intake will help you lose weight. There are 2 ways to help you achieve this goal: reduce your appetite and burn more calories by doing exercise.
* Start recording your daily calorie intake. Don't forget to note the calories of the drinks, cooking oil, salad dressing, and sauces.
* Start a food diary so you can keep track of the calories you consume. Online food diaries are designed to help people find calories in food, keep track of calories ingested, and even connect with other dieters.
* So how many calories do you need to consume to achieve weight loss? It depends on your age, size, and level of physical activity. If you want to lose 0.5 to 1 kilogram per week, reduce your daily intake of about 500 calories. This weight loss speed is safe and suitable for most men. [7]
5=
Reduce your sugar intake.
Studies have shown that consuming sugar causes a gradual increase in belly fat. Men who eat less sugar have a smaller waistline. [8]
* Reduce intake or quit sugary drinks, candy, biscuits, cakes, other sweets, and foods made from white flour (such as white bread or noodles).
* If you're craving sweets, try a slice of fruit or a bit of your favorite dessert.
6=
Quit alcohol.
This belly is called "beer belly" for a reason. But it's not just beer that causes you to have intestines. Studies have shown that all types of alcohol can cause intestines in men. [9]
* Men are advised to drink no more than 2 drinks per day. [10] If you want to lose your belly, I suggest you quit drinking completely.
Part 2
Do exercise
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Start exercising.
Exercise coupled with a low-calorie diet can help burn calories, increase metabolism, help and speed up the process of losing weight. [11] Regular aerobic exercise can help you lose weight and reduce your belly.
* Running, hiking, cycling, and swimming are all aerobic exercises that can burn calories. Plan to take 5 days a week for aerobic exercise, at least 30 minutes each time, to get moderate benefits. [12]
*If you don't want to exercise every day, then try to do more in your daily life. Get in the habit of walking up stairs instead of taking the elevator. Park your car farther away from your destination. Use a standing desk.
*If your job needs to be sedentary in the office, you need to exercise more.
2=
Perform regular strength training.
As you get older, it may become more difficult to lose belly fat. Partly because of the age, lean muscles will naturally lose weight, and because the body starts to accumulate more fat in the abdomen. [13] Maintaining lean muscle weight helps prevent intestines.
* Take at least 2 days a week for 20 to 30 minutes of resistance or strength training. [14]
* Strength training includes using dumbbells or barbells, taking strength training classes, using strength training equipment, or doing yoga.
3=
Do whole-body exercises.
Exercising only specific areas, or doing sit-ups, flat supports, and other exercises may strengthen the core muscles, but not reduce your belly. Exercising muscle tone and strength can increase lean muscle mass, but it can't lose fat that has accumulated in the abdomen. [15]
* Focus on weight loss throughout the body. Change your diet and do moderate aerobic exercise. Then start incorporating abdominal-specific exercises into your daily routine to exercise your abdominal muscles.
4=
Find a partner to exercise together.
Find someone to accompany you to exercise, so that exercise is more fun. Studies have shown that exercising with friends is more likely to stick to a scheduled exercise program and exercise more often. [16]
* If you like to compete, you may want to compete with friends who are losing weight to see who reaches the target weight first. It's fun.
Part 3
Keep track of progress and stay motivated
1=
weight.
To get rid of or lose belly fat, you must lose weight. Measure your weight regularly and record your weight loss progress.
* It is best to measure your weight once or twice a week. Try to weigh yourself on the same day and at the same time every week. [17]
* Write down your weight in a diary. Seeing your progress can help you stay motivated to lose weight and also let you know if there is a tendency to gain weight.
2=
Measure waist. In addition to recording weight, another best way to measure progress in reducing belly fat is to record waist circumference. Measure the narrowest part of the waist. As long as the belly is reduced, the waistline will become smaller. [18]
* Use a tape measure to measure the widest part of the waist (about 2.5 to 5 cm below the belly button). [19] During the diet, continue to measure your waistline regularly and record your progress.
* A thick waist or more than 100 centimeters means that you have too much fat in your belly and are at high risk of chronic disease. [20]
* Muscles are heavier than fat, so if you lose weight and exercise muscles at the same time, measuring weight alone is not accurate. The best practice is to measure both waist circumference and weight
.3=
List other things to do besides eating.
Dieting is difficult, especially if you are always thinking about food or relying on eating to relieve boredom. The best way to suppress appetite is to stay busy and do what you like. [twenty one]
* Make a list of other activities you can do to keep yourself away from snacks or avoid boring. [22] Prepare this list. When the desire to eat is particularly strong, you can follow the list.
* You can try walking, reading a book, tidying up drawers, calling and chatting with friends or family, or doing housework.
* If you're hungry and it's almost time for a planned meal or snack, then dine before doing other activities. Do not continue dining or snacking afterward.
4=
stress reliever.
If you are under stress for a long time, your body will release cortisol hormones, which will accumulate extra fat in the abdomen. [23] In addition, long-term elevated cortisol levels can also increase hunger. [twenty-four]
* Try to eliminate and control the people, things, and situations in your life that are stressful. Learn to better manage the stress that you cannot change (such as work stress). Ask your life tutor or therapist for more stress relief advice.
* Remember, although you can't control your surroundings all the time, you can control how you react. Exercise your body and mind with sports such as yoga and meditation to relax your brain to better cope with stress, anxiety, and depression.
Hint
* Drinking more water will help you lose weight and keep you full between meals. If you have trouble controlling your appetite, you may wish to drink 2 glasses of water before meals.
* If you need to go to work or school, you may wish to bring your own lunch instead of buying food outside. Not only can you save money, but you can also control the amount of food yourself, making dieting easier.
* As long as you can cook at home, don't go out to eat. Most restaurants use a lot of butter, oil, and salt to cook, and even the "healthiest" foods (such as salads) have high calories. If you order takeaway, remember to ask to separate the seasonings or sauces to reduce the calorie intake.
* It is best to consult a doctor before starting any weight loss or exercise program.
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