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For a man to lose abdominal fat there are some simple changes that can be made on a day-to-day basis and that help prevent fat accumulation, in addition to increasing metabolism.
It is also important to drink about 1.5 to 2 liters of water a day, eat every 3 hours, sleep about 7 to 8 hours a night and, above all, maintain this he althy lifestyle, continuing following this diet and exercising regularly.
1. Reducing alcohol consumption
The main cause of abdominal fat in men is excessive consumption of alcoholic beverages, so the first step to losing belly fat is not to drink them, choosing to replace alcohol with water or green tea that helps you lose weight. Learn more at: Green tea accelerates metabolism and helps you lose weight;
2. Avoid sugar and fat
Decrease and avoid the amount of sugar and fat in the diet, avoiding sugary or fatty foods or drinks such as cakes, cookies, candies, ice cream, jelly, ready-made gelatin, guava or soft drinks, for example, because excess sugar and fat is also one of the main causes of belly fat accumulation;
3. Increase consumption of protein-rich foods
Eat protein-rich foods like meat, fish, eggs, milk, cheese and yogurt, beans, peas, brown rice and soy, for example, because protein is an essential nutrient in losing belly fat. See a list of foods rich in protein;
Watch the video for tips to lose belly fat faster:
4. Reduce the amount of carbohydrates in the diet
Reduce carbohydrates such as bread, cereals, rice, pasta, wholemeal toast or crackers, for example, choosing to consume foods low in carbohydrates such as vegetables, milk, cheese, yogurt, meat, fish and egg. By reducing the amount of carbohydrates, appetite decreases and weight loss and abdominal fat loss occurs;
5. Eat more fiber-rich foods
Eat whole grains, fruits, vegetables, legumes and dried fruits, opting for soluble fibers that can be found in peach, banana, pear, strawberry, tangerine or broccoli, for example. Soluble fiber binds to water and forms a thick gel that stays in the intestine, providing a prolonged feeling of satiety and reduced appetite;
6. Exercise regularly
Combining aerobic exercise such as walking, running or swimming, for example, with weight training exercises such as abdominal plank, squats, sit-ups or push-ups is important to lose belly fat because the exercise will burn the accumulated fat, defining the muscles of the body.
Running on the street, on the beach or at the gym is an excellent way to increase metabolism and spend energy stored in the form of fat, but to avoid knee injuries, you should wear running shoes, in addition to follow a workout that can be daily or not. Although you can run at any time of the day, it is always more effective to run in the morning because the metabolism is faster throughout the day and it is easier to carry out the training. See an excellent running workout to burn fat and how to complement that workout with 3 simple exercises to do at home and lose belly.
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Why men lose weight faster than women
Men lose weight more and faster than women because they have about 20% more muscle volume than women, which results in a faster metabolism, which means that they spend more calories to perform the same activities that women.
Those who have less accumulated fat spend more calories even at rest because the muscles concentrate a greater amount of mitochondria, which are responsible for energy expenditure.
The secret for women to lose weight faster is to do physical exercises such as weight training, for example, which increases the amount of mitochondria and muscle mass, so she will lose weight more easily and will have a higher energy expenditure even when at rest.
