While fat gets stored in the thighs and the hips in case of women, it gets stored in the belly in case of men. This not only affects the appearance of men but also their overall health. When you have a fat belly, you are at a risk of getting hypertension, cardiovascular diseases, and many other health problems. When you eliminate the fat from your belly, you would naturally be able to reduce the risk of suffering from serious health conditions. Here are some of the best ways to reduce belly fat in men.
[ Hindi version ]
Now-a-days there are many men who are holding big bellies due to various different reasons. Men are depositing calories at their belly due to the improper lifestyle, lack of proper exercise and lack of nutrition based food. On the other side sitting long and long time on the chairs before computers has also become one common and serious contributor for the belly fat. If you are bearing medium sized belly, do not take it simple. Start following the particular diet to control it from turning big. So here are some ways to lose those extra pounds and shape up your belly.
Way to reduce men’s belly fat
Cutting those belly calories can be achieved with the regular intake of ideal breakfast that must consists of egg whites, almonds, brown breads and oats. Choose whole grains foods with no doubt and include the complex carbohydrates which helps to loss your body weight, at the same time aids for lowering the belly.
Water, water and water
The vital role played by water couldn’t be compared with any other liquids. It not just flushes out the bad from the body but helps to remove the left over and undigested food in the digestive tract. By this process it reduces the stock of fat in the belly.
If you are really eager to watch your belly flat and sharp regular exercise is nothing but must and should. Many people search reasons for their postponement but never do that, once you start postpone it will be a constant thing and gradually you will leave it. So prepare your mind fit to make your belly and body fit. Start with simple exercises, try walking and jogging in every day of your life. Divide 20 minutes for your cardio and another 20 minutes to abs exercise to get flat belly with in just few months.
Following a best diet chart is one of the needs to get the flat belly. Rely on whole grains like rice, oats, wheat and so on as they are loaded with many nutritional benefits and helps to feel fuller. Whole grains control your hunger pangs on the whole day through releasing the energy in a slow pace, this easily locks your mouth and stops the craving for food.
Observe the big belly people food intake timings and routine, probably all these belly men’s are making the same mistake; sleeping after the few minutes of dinner. It is a serious contributor for the bulging belly as per many studies. Take your dinner before three hours you are supposed to sleep, this increases the chance of digestion and won’t add that extra pounds to your belly.
Fruits and dry fruits
Adding high quantities of fruits and dry fruits offer you better digestion and relives from constipation and indigestion. Fiber present in the seasonal fruits eases your digestion, quickly flushes out the digested foods which eventually promotes for flat belly.
Talk to your doctor
If you have any plans for a new diet programme or any physical activity, talk to your doctor. He or she will be able to tell you whether your plan is good and appropriate for you. Typically, when a person has belly fat, it is associated with the diseases of the heart or diabetes. Therefore, it is necessary to inform your doctor of your new diet or exercise plan and make sure that it is safe for you to follow it.
Load up on protein
When you consume protein rich foods, not only can you lose your belly fat but also build up your muscle mass. Consuming lots of proteins in your diet will keep you satisfied for a long time. Men need to take in at least 50 grams of proteins. If you are doing a significant amount of physical activity, then you would need to eat more proteins. Some instances of lean protein include turkey, chicken, eggs, seafood, low-fat dairy, pork, tofu, and lean beef. These will give you the energy you require and will make you feel full without piling on calories that are unnecessary.
Reduce your intake of sugar
When you consume lots of sugar, you can end up gaining more weight over a period of time. Those men, who consume less sugar, have a smaller waist. The items, which you have to completely discontinue, include candy, sweetened beverages, cakes, chocolates, cookies, and foods that have been prepared using white flour. Take a small serving of your favourite sweet or eat a small piece of fruit in case you have a craving to eat something sweet.
Ditch the alcohol
Do not take in alcohol since it increases belly fat. It does not matter whether it is beer that has caused your beer belly or whether it is the result of consuming some other alcoholic drink. You should not have more than two glasses of alcohol per day. However, it is recommended that you completely discontinue drinking if you would like to lose weight.
Make a list of fun activities to do
When you are bored, it is natural to feel like eating more and in such cases, diets become ineffective. Indulge in the activities that you enjoy doing if you would like to forget your boredom and curb your appetite. When you make a list of activities that you enjoy doing, you will not feel like eating out of boredom. Have this list ready with you when hunger strikes. Activities to try include reading a book, taking a walk, cleaning out your drawer, doing household chores or talking to a friend on the phone. However, if you are feeling hungry close to a mealtime that has been planned by you, then you should have your food. After your planned mealtime is over, do not continue to snack.
Manage your stress levels
The body releases the hormone named cortisol when people are stressed out. This results in the storage of extra fat in the midsection. In addition, the release of cortisol can make you feel extremely hungry. Try to manage stressful situations, people, and things so that you do not feel hungry time and again. Meeting with a therapist can help you manage stress better. Even though it is not possible to control the circumstances around you, you can always control the way you react. Wellness activities including yoga and meditation can help you relax and cope better with depression, anxiety, and stress.
Try smaller portions
It is not true that you have to always finish your meal. However, it is true that people will eat more when they are offered larger portions of food. So, you have to avoid taking larger portions of food and eat only smaller portions in case you would like to lose weight.
Start your day with lemon juice
If you would like to eliminate fat and fast, starting your day with lemon juice is the best remedy. Take a glass of warm water. Pinch a lemon to extract the juice from it and pour it inside the glass containing the warm water. If you would like to get rid of that paunch and also boost your metabolism, consider drinking some lemon juice every morning.
Eat some raw garlic
Take two to three cloves of raw garlic each and every morning. This weight loss treatment will speed up your weight loss process. Moreover, it would make the blood circulation in your body smooth.
Sleep 8 hours every night
The lack of sleep can result in weight gain and you should, therefore, sleep for at least eight hours every night. When you sleep less, you will not have the energy to exercise more. What’s more, this will make you want to eat more since the hormones that regulate hunger are also affected. You might end up craving for more food when you do not take enough rest.
Avoid acidic foods
If you take foods that are acidic in nature, they will increase the acid levels in the stomach. This results in the belly appearing protruded and fat. Do not consume foods such as onions, cabbages, etc. which are acidic in nature since they will form gas in the stomach.
Do not skip your meals
Do not skip your meals if you would like to reduce the size of your belly. Skipping meals will result in the body releasing cortisol and fat getting stored in your abdomen.
Drink cinnamon tea
Cinnamon tea can help you balance your blood sugar levels and make your body use up the fats inside it rather than allowing it to store them. So, why not prepare your own cinnamon tea at the comfort of your home today?
1 cinnamon stick
1 teaspoon of cinnamon that has been ground
235 ml of water
Put the cinnamon powder and the stick in 235 milliliters of water and cover it with a lid. Steep for about fifteen minutes before you can strain it. Drink it once or twice a day.
Ginger and green tea
Theanine, caffeine, and catechins are the three elements of green tea that help you manage weight. Drinking a mix of ginger and green tea will be extremely good for your health and your weight. Moreover, it will help aid digestion.
½ a teaspoon ground ginger
235 millilitres of water
1 teaspoon of green tea
Place ginger and green tea in a sieve and cover with 253 milliliters of boiling water. Do not steep it too much since it can taste bitter otherwise. If you would like to sweeten it, add some organic honey to it. Make sure you drink it on an empty stomach one to two times daily.
Rose petal water
Not only is rose petal water a diuretic but it also removes excess salt from the body. It may help you in temporary weight loss but it is extremely good for the health.
A handful of dried rose petals
A vessel with a tight fitting lid
Roughly 1 to 2 cups of distilled water
Put the rose petals inside the cooking vessel and place it on the stove. Before closing the vessel, make sure you add enough distilled water to the petals. Simmer until most of the petals have lost their colour (for about fifteen or twenty minutes). Strain the liquid and pour it into a glass jar. Store in the refrigerator for about six days. Consume about one to one and a half cups on an empty stomach every morning.
Not only can ginseng boost your energy levels but it can also help you lose weight. When you get enough energy by consuming ginseng, you would be able to exercise better and drop a few kilograms.
1 teaspoon of chopped Korean ginseng
253 milliliters of water
Chop the ginseng and measure about one teaspoon for every cup of water. Bring the water to boil. Add the ginseng to it after that. Let it steep for about five to ten minutes. Strain and add honey to it if you want. Drink once to twice daily.
Peppermint and dandelion
Peppermint and dandelion are known to detoxify your body but also to help in losing weight fast. In fact, they are known to be able to break up the fats and absorb them. Moreover, they help in detoxifying the body.
1 teaspoon of dandelion leaves that have been dried
1 teaspoon of peppermint leaves that have been dried
253 milliliters of water
Honey or lemon
Pour a cupful of boiling water over the peppermint and dandelion leaves. Then, steep for five to ten minutes. Strain and add honey to taste. You could also prepare this tea by adding some lemon instead of honey.
Drink sage tea
In a world as hectic as this one, many people feel stressed out. When people are stressed, their bodies release cortisol, which can cause all the energy in your body to be stored in the form of fat. Moreover, your appetite would also increase when you are stressed out. A cupful of sage tea can help you fight stress.
2 teaspoons of dried sage leaves
253 milliliters of water
Honey to taste
Pour some boiling water over the sage leaves. Steep for about five to ten minutes. Strain the mixture and add some honey to taste. Drink one to two times every day.
Honey and plain yogurt
All you need to do is add some honey to plain yogurt and drink it. Not only is it healthy but it can also help you lose some weight and fats along with it. Try low fat yogurt for optimum weight loss.
[ Hindi version ]