Many men suffer from a big belly and seek to correct it. Whether it is excess pounds, poor diet, or lack of exercise, several factors can cause the appearance of a protruding belly. However, solutions exist to correct a big belly in men and regain a more harmonious silhouette like an athlete. Here are the various aesthetic solutions, practical advice, and targeted exercises to help lose abdominal fat in men.
Fighting bad habits
To lose abdominal fat for men, you have to fight against certain bad habits. First of all, limit or even eliminate alcohol consumption . Indeed, alcohol promotes the storage of fat in the belly and provides many empty calories. Also determine if certain stressful situations lead to inappropriate eating behavior (meals too copious, snacking, etc.). In this case, try to find solutions to channel your stress other than through food. Also, don't forget the risk of stroke with too much fat.
Fight against a sedentary lifestyle. This consists first of all in practicing regular physical activity. In addition, remember to get up and move regularly throughout the day: stretch from time to time, go for a few minutes of walking during your lunch break or take the stairs instead of taking the elevator.
Adjust your diet to reduce belly fat
It is essential to follow a balanced and healthy diet to lose weight and eliminate excess pounds around the belly. Here are some tips to adjust your diet to promote the balance between caloric intake and energy expenditure of your body:
Review your eating habits
First of all, it is essential to review your diet to reduce localized fat around the belly. Several principles can be applied:
- Reduce your consumption of refined sugars and favor complex carbohydrates (brown rice, wholemeal pasta, legumes, etc.) which provide a lasting satiety effect.
- Increase your intake of fiber in your diet, particularly found in fruits and vegetables.
- Limit fatty and processed foods, which are often high in calories and bad lipids.
- Favor complex carbohydrates such as whole grains, legumes, brown pasta and rice.
- Add a source of protein (lean meat, fish, eggs, legumes) to your meal to promote satiety and maintain muscle mass.
- Add a portion of starchy foods for their complex carbohydrate intake.
- Don't forget the small amount of added fat (olive oil, avocado oil, etc.) to ensure the intake of good lipids.
- Avoid saturated fats found in fatty meats and full-fat dairy products.
- Eat regularly and in reasonable quantities, so as not to create a feeling of intense hunger which would then lead to eating too quickly and too much.
Prioritize regular physical activity
If you want to lose abdominal fat for men, it is essential to practice regular physical activity. Indeed, even if a balanced diet is essential, it is not enough to burn fat and lose weight. It is recommended to practice at least 30 minutes of moderate exercise every day or 3 to 4 more intense sessions per week.
Include targeted exercises to strengthen the abdominal area
It is recommended to regularly practice specific exercises that will effectively target the stomach muscles. While the ideal remains to combine cardio and strength training to achieve overall weight loss, here are some exercises to tone this area:
Abdominal strengthening
This exercise helps to strengthen and stabilize the deep muscles of the abdominal region by maintaining a static position for a set time. There are several variations for the gainage, but among the best known are the dorsal gainage (on the back) and the ventral gainage (on the stomach).
The crunches
Known to be effective when it comes to engaging the upper abdominals, crunches consist of slightly lifting the upper body from a lying position on your back. To avoid posture errors and master the technique, do not hesitate to seek advice from a health or sports professional.
Leg raises
They allow you to work more specifically on the lower part of the abs by engaging in controlled leg lifting. Leg raises can be performed both lying on your back and hanging using a fixed bar.
Do cardiovascular exercises
Cardiovascular activities are ideal for burning fat, especially around the belly. There are several options available to you:
- Swimming: An ideal sport for working the whole body and accessible to all.
- Running: A great activity to improve your endurance and burn calories. You can run outdoors or on a treadmill in a gym.
- Cycling: Cycling helps build endurance while engaging the muscles of the lower limbs, which helps you lose weight around the stomach.
- Playing a team sport (football, basketball): These sports are both fun and effective for expending energy and burning fat.
Lose abdominal fat for men: In summary
In conclusion, to lose abdominal fat for men, it is important to combine several methods. Each man will have to choose the one that best suits his goal and his individual constraints. However, whatever the intervention chosen, it must always be kept in mind that a healthy and balanced lifestyle remains the key to obtaining lasting results.
