Many men suffer from a large belly and seek to correct it. Whether it's excess weight, poor diet, or a lack of exercise, several factors can cause the appearance of a protruding belly. However, solutions exist to correct a large belly in men and regain a more harmonious silhouette, like an athlete. Here are various aesthetic solutions, practical advice, and targeted exercises to help lose abdominal fat in men.
Fight against bad habits
To lose belly fat for men, you need to fight against certain bad habits. First, 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 (overly large meals, 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.
Combat a sedentary lifestyle. This starts with regular physical activity. Also, remember to get up and move around regularly throughout the day: Stretch occasionally, go for a short walk during your lunch break, or take the stairs instead of the elevator.
Adapt your diet to reduce belly fat
Eating a balanced and healthy diet is essential for weight loss and shedding excess pounds around your belly. Here are some tips for adjusting your diet to help balance your body's calorie intake and energy expenditure:
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 (wholegrain rice, wholegrain 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 fats.
- Favor complex carbohydrates such as whole grains, legumes, whole-grain 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, etc.) to ensure the intake of good lipids.
- Avoid saturated fats found in fatty meats and whole-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 belly fat for men, regular physical activity is essential. While a balanced diet is essential, it's not enough to burn fat and lose weight. It's recommended to do 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's recommended to regularly practice specific exercises that effectively target your stomach muscles. While the ideal is to combine cardio and strength training for overall weight loss, here are some exercises to tone this area:
Abdominal strengthening
This exercise helps strengthen and stabilize the deep muscles of the abdominal region by maintaining a static position for a set amount of time. There are several variations of the plank, but among the most well-known are the dorsal plank (on the back) and the ventral plank (on the stomach).
Crunches
Known for being effective when it comes to engaging the upper abdominals, crunches involve slightly lifting the upper body from a lying position on your back. To avoid posture errors and master the technique, don't hesitate to seek advice from a health or fitness professional.
Leg raises
They allow you to work more specifically on the lower abdominals by engaging in controlled leg lifting. Leg raises can be performed both lying on your back or hanging from 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 entire body and accessible to all.
- Running: An excellent activity for improving endurance and burning calories. You can run outdoors or on a treadmill at a gym.
- Cycling: Cycling helps build endurance while engaging the muscles of your lower limbs, which helps you lose weight around your 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's important to combine several methods. Each man will have to choose the one that best suits his goals and individual constraints. However, regardless of the intervention chosen, it's always important to keep in mind that a healthy and balanced lifestyle remains the key to achieving lasting results.
