Beer belly is a phenomenon that mostly occurs in middle-aged and older men and men who have been working for a period of time. This has greatly affected the external image of some men. Perhaps due to work and time constraints, they cannot go to the gym to exercise. So how do you think you can reduce the beer belly on your waist and abdomen? Let’s start with two aspects: diet and exercise!
How to eliminate beer belly
Three meals a day, pay attention to your diet: you must eat breakfast. Eat more whole grains or miscellaneous grains, etc. It is recommended to only eat 70% full for lunch to help reduce the intake of dinner. It is recommended to eat less starchy staple foods such as rice and noodles for dinner, and eat more vegetables, eggs, fish, lean meat and other foods. No longer eat any staple food after eight o"clock. One month before losing weight, you can drink a glass of milk or eat some dried beans in the evening to reduce hunger.
Drink more water and drink more soup: Many people are used to eating to relieve stress. When you want to eat, you can drink more water or go out for a walk. But it should be noted that the soup should not be too greasy, it is best to drink clear soup.
Drink tea to remove fat and drink less alcohol: Drinking tea can remove fat, but in moderation. One hour after three meals, you can drink some fermented or semi-fermented tea, such as Pu'er tea, oolong tea, Tieguanyin, black tea, etc. It is recommended that the number of tea drinks per day is about two cups.
How to get rid of beer belly
1. Sit-ups
To achieve the goal of losing abdominal fat, practicing sit-ups every day is a good way to get rid of belly fat. Waist and abdominal method. But pay attention to controlling the rhythm, avoid doing too many reps at the beginning, and increase the reps slowly, otherwise it will cause muscle soreness. At the same time, it should be noted that the part that controls the force is the waist, not the legs or arms.
2. Sit up straight and upright
Correct your sitting posture, draw in your abdomen and lift your chest, you can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to lift your chest, tighten your abdomen, and straighten your waist. Even if you can't keep it all the time, just do it when you think of it, and you may lose 2 pounds or more of fat from your belly.
3. Massage the abdomen
If you want to quickly reduce the size of your belly, the best way is to do clockwise or counterclockwise circular massage after abdominal exercise to promote fat metabolism. Do it once in the morning and once in the evening. Do it in the morning when you just get up, and do it in the evening before going to bed. If you stick to it for a month, you will definitely get significant results.