For men to lose abdominal fat, ending with the 'beer belly', it is necessary to make simple dietary changes such as avoiding alcoholic beverages, sugar and fatty foods, and it is also fundamental to do physical exercises regularly like running for 45 minutes, 3 times a week or more, plus localized exercises like abdominal to set the belly and squatting, which strengthens the legs and glutes.
In this way, the diet allied to regular exercise is one of the best ways to lose the so unwanted abdominal fat and therefore 6 tips to lose belly include:
1. Reduce alcoholic beverages
The main cause of abdominal fat in men is the consumption of alcoholic beverages, so the first step to losing belly is not drinking them, choosing to replace alcohol with water or green tea that helps you lose weight. Learn more at: Green tea speeds up metabolism and helps you lose weight;
2. Avoiding sugar and fat
Decrease and avoid the amount of sugar and fat in the diet, avoiding sugary or fatty foods or drinks such as cakes, cookies, ice cream, jelly, ready-made gelatine, guava or soft drinks, for example, because too much sugar and fat is also one of the main causes of the accumulation of fat in the belly;
3. Increase the consumption of foods rich in protein
Eat high-protein foods like meat, fish, egg, milk, cheese and yogurt, beans, peas, brown rice and soy, for example because protein is an essential nutrient in belly fat loss. Here's a list of foods rich in protein;
Watch the video to check out the tips to lose belly faster:
4. Reduce the amount of dietary carbohydrates
Decrease carbohydrates such as bread, cereals, rice, pasta, whole-grain toast or wafer water and salt, for example, choosing to consume low-carbohydrate foods such as vegetables, milk, cheese, yogurt, meat, fish and eggs. By reducing the amount of carbohydrates, the appetite decreases and there is loss of weight and loss of abdominal fat;
5. Consume more fiber-rich foods
Eat whole grains, fruits, vegetables, legumes and dried fruit, opting for the soluble fibers that can be found in peach, banana, pear, strawberry, mandarin or broccoli, for example. The soluble fibers bind to water and form a thick gel that stays in the intestine, conferring a prolonged feeling of satiety and reduced appetite;
6. Exercise regularly
Allying aerobic exercise like walking, running or swimming, for example with bodybuilding exercises like abdominal plank, squatting, crunches or crunches is important to lose belly because exercise will burn fat accumulates by defining the muscles of the body.
Running on the street, on the beach or at the gym is a great way to boost metabolism and waste energy in the form of fat, but to avoid knee injuries you should wear your own running shoes, as well as follow a workout that can be daily or not. Although you can run at any time of the day it is always more effective to run in the morning because the metabolism gets faster throughout the day and makes it easier to complete the workout. See an excellent workout to burn fat and how to complement this workout with 3 simple exercises to do at home and lose belly.
In addition to these tips, it is also important to drink about 1.5 to 2 liters of water per day, eat every 3 hours, sleep about 7 to 8 hours a night, and mainly maintain this healthy lifestyle by continuing to do this diet and exercise regularly.
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Why men lose weight faster than women
Men lose weight faster and faster than women because they have about 20% more muscle volume than they do, resulting in faster metabolism, which means they spend more calories to perform the same activities as women.
Those who have less accumulated fat spend more calories even at rest because muscles concentrate a greater amount of mitochondria, which are responsible for energy expenditure.
The secret for women to lose weight more quickly is to do physical exercises such as bodybuilding, for example, that increases the amount of mitochondria and muscle mass so that it will lose weight more easily and will have a greater energy expenditure even at rest.
