Abdominal fat may not be pleasing to the eye and difficult to get rid of, but it is a problem that goes beyond mere appearance. Carrying excessive weight in the central region of the body is very risky, especially for men. A wider waist circumference (or the measurement in this section) puts you at risk for a variety of chronic diseases, including diabetes, heart problems, sleep apnea, and even some cancers (such as colic and rectal cancer). You can reduce the amount of abdominal fat and the risks it poses by losing weight. Make some dietary and lifestyle changes for this achievement and maintain your health.
Steps
Method 1 of 3: Transforming the Diet
Step 1. Talk to a doctor
Make an appointment before starting any diet or physical activity plan. It will be better able to indicate whether the planning is safe and suitable for you.
Generally, excess abdominal fat is associated with several chronic health problems, such as diabetes and heart disease. This makes it all the more crucial to inform a doctor about the plan you want and ensure that it is safe for your particular health
Step 2. Consume less carbohydrates
Studies show that carbohydrate-rich foods cause an increase in abdominal fat and waist circumference. Reduce the amount of these foods in your diet to lose weight and minimize body fat. Your nutrition should basically consist of lean protein, vegetables, fruits and low-fat dairy products.
- Limit your intake of empty carbohydrates like bread, rice, biscuits and pasta. These foods are not necessarily harmful, especially when whole, but they are not considered to be rich in nutrients either.
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If you plan to eat carbohydrate-rich foods, choose those that are 100%{displaystyle 100\%}
integrais. Eles têm maior conteúdo de fibras e alguns nutrientes, sendo geralmente considerados uma opção mais saudável. É importante ainda que você preste atenção às porções - uma de macarrão ou arroz deve equivaler a meio copo, ou 125 ml{displaystyle 125 {text{ml}}}
- Dentre os alimentos integrais, incluem-se o arroz integral, o pão de trigo e o macarrão 100%{displaystyle 100\%}
integrais, a cevada e a quinoa.
Step 3. Get plenty of protein
Protein-rich foods can help men lose weight, reduce abdominal fat, and maintain muscle mass. Eating healthy amounts will still help you stay full longer.
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To lose fat, protein must make up 20{displaystyle 20}
a 25%{displaystyle 25\%}
de suas calorias diárias. Por exemplo, se você pretende ingerir 1.600{displaystyle 1.600}
calorias por dia, é necessário consumir 80{displaystyle 80}
a 100 g{displaystyle 100 {text{g}}}
de proteínas - ao consumir 1.200{displaystyle 1.200}
calorias diariamente, esse valor cai para 60{displaystyle 60}
a 75 g{displaystyle 75 {text{g}}}
- Dentre as proteínas magras, incluem-se: lentilhas, frango sem pele, peru, ovos, laticínios com pouca gordura, frutos do mar, porco, bifes magros e tofu. Eles dão ao organismo a energia de que precisa e o ajudam a evitar o consumo de calorias desnecessárias.
Step 4. Create a calorie deficit
Try to lower your total daily calorie intake to lose weight, which can be done in a number of ways. Decrease portion sizes, burn more calories through physical activity and change the composition of your diet to consume more protein, decrease your intake of fats and carbohydrates, and so on.
- Start recording the amount of daily calories consumed each day. Don't forget to include those in beverages, cooking oils, and salad dressings and dressings.
- Keep a nutritional diary to record what you eat. Online or mobile apps are designed to help people determine the calorie content of what they eat, keep a diet log, or even connect with others.
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The amount of calories needed to lose weight depends on factors such as age, fitness and activity level. To lose 450{displaystyle 450}
a 900 g{displaystyle 900 {text{g}}}
por semana, é preciso cortar 500{displaystyle 500}
a 1.000{displaystyle 1.000}
calorias por dia. Essa taxa de perda de peso costuma ser segura e adequada à maioria dos homens.
Step 5. Decrease your sugar intake
Studies reveal that sugar consumption leads to increased abdominal fat over time. Men with a lower intake also have a smaller waist circumference.
- Some products that should be limited or avoided include: sweetened beverages, cookies, candy, cakes and similar foods, in addition to those made with white flour (such as bread or pasta).
- If you are craving sweets, try eating a piece of fruit or a small portion of your favorite food.
Step 6. Give up alcohol
There's a reason people call it "beer belly." Still, beer isn't the only drink that causes abdominal fat to increase. Studies indicate that all types of alcohol can lead to this increase in men.
For men, it is recommended not to drink more than two alcoholic drinks a day. However, if you want to reduce abdominal fat, it is recommended to give up alcohol altogether
Method 2 of 3: Including physical activities
Step 1. Start exercising
Physical activities combined with a low-calorie diet support and intensify weight loss, burning calories and speeding up metabolism. Including regular cardiovascular activities can help you lose weight and reduce abdominal fat.
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Running, hiking, biking, and swimming are examples of cardiovascular exercise that burns a lot of calories. Try to practice at least 30{displaystyle 30}
minutos de atividades aeróbicas cinco vezes por semana para ter um benefício maior.
- Se não quer se exercitar diariamente, encontre meios de incorporar mais movimento em sua rotina diária. Habitue-se a usar as escadas em vez do elevador, a estacionar mais longe de seu destino e a manter-se em uma mesa em pé.
- O exercício físico se torna ainda mais importante se você trabalha de forma sedentária.
Step 2. Regularly practice weight training
As age advances, it becomes increasingly difficult to reduce the amount of abdominal fat. This happens in part because of the natural loss of muscle mass, but also because of the greater propensity to accumulate fat in the central region of the body. Maintaining lean body mass can help prevent this problem.
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Make at least two days of 20{displaystyle 20}
a 30{displaystyle 30}
minutos de musculação ou treino de resistência por semana.
- Exercícios de musculação podem incluir pesos livres, máquinas de academia, yoga ou treinos específicos.
Step 3. Include full body exercises
"Localized" training, or focusing efforts on sit-ups and boards, can help strengthen the core body, but it doesn't decrease the amount of body fat. Strength training and muscle toning exercises help to maximize lean body mass, but not necessarily eliminate the fat present in the midsection.
Focus on losing weight overall. Modify your diet and include appropriate amounts of cardiovascular activity. Next, start incorporating abdominal workouts into your routine to tone up your core body
Step 4. Train in partnership
Having someone to accompany you to your workouts can make your workouts much more enjoyable. Studies show that you're more likely to stick to your workout routine if you're doing it with a friend.
If you're a very competitive person, it can be fun trying to figure out who will reach your weight loss goal first
Method 3 of 3: Recording Progress and Maintaining Motivation
Step 1. Check your weight
To eliminate or minimize abdominal fat, you need to lose weight. To facilitate this process, weigh yourself regularly.
- It is best to take this measure once or twice a week. Also, always try to do it on the same day, at the same time and with the same items of clothing.
- Record changes in weight in a diary. Watching your progress can motivate you to stick to your routine, as well as highlight when the weight seems to be going up.
Step 2. Take your measurements
In addition to losing weight, one of the best ways to measure the progress of reducing abdominal fat is to record the circumference around the narrowest part of the waist. As the decrease progresses, the circumference will also get smaller.
- Use a measuring tape to measure your waist circumference. Find the top of the hip bone and the lowest rib and take it out between those two points. Continue to take action as your diet progresses and assess your progress.
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A waist circumference, or a measurement above 94 cm{displaystyle 94 {text{cm}}}
, indica que você tem uma grande quantidade de gordura abdominal e que está sob risco de sofrer com doenças crônicas.
- Lembre-se de que o músculo pesa mais do que a gordura e que, ao tentar perder peso durante o aumento da massa muscular, a balança pode deixá-lo confuso. A melhor aposta é avaliar o progresso mensurando a linha da cintura e o peso de forma conjunta.
Step 3. Prepare a list of other things to do instead of eating
Dieting can be a challenge, especially if you are constantly thinking about food or eating out of boredom. The best way to control your appetite is to keep busy and invest time in activities that bring you pleasure.
- Make a list of other practices you can do to help lessen the habit of snacking or eating out of boredom, and keep it close when hunger strikes.
- Some ideas to try include: taking a walk, reading a book, cleaning out a drawer, talking to a friend or family member on the phone, or getting on with household chores.
- If you feel hungry and time for a meal is approaching, eat it and move on to other activities. Don't stop for a snack or a snack.
Step 4. Manage your stress.
When chronic stress disrupts your life, your body releases a hormone called cortisol, which causes it to accumulate extra fat in the midsection. Additionally, chronically elevated levels of cortisol can also increase hunger levels.
- Try to eliminate and manage things, people and situations in your life that are wearing you out. Learn to better manage the stress associated with immutable points (such as a job). Therapy can help you find even more ways to deal with this condition.
- Remember that while it is not always possible to control your circumstances, it is possible to control your reactions. Practices that bring mind and body together, such as yoga and meditation, can help you relax in order to better deal with stress, anxiety, and depression.
Tips
- Drinking lots of water can help you lose weight, keeping you full between meals. If you have difficulty controlling portion sizes, drink two full glasses of water before each portion.
- If you work or study, bring lunch with you instead of buying it. Not only does this help you save money, it makes the diet much easier by giving you more control over your portions.
- Whenever possible, prepare dinner at home instead of eating out, as most restaurants use such a large amount of oils, butters and salt in their food that even the "healthiest" options (such as salads) are high in calories.. If you order takeout, ask for separate sauces to avoid them.
- Always talk to a doctor before starting any weight loss or physical activity plan.