How does a man lose his beer belly?

　　Many people look at their growing belly and inevitably wonder whether they have a beer belly? Experts point out: According to clinical Diagnostic criteria, normal body fat content male It cannot exceed 20%. The waist/hip ratio for men should be less than 0.9. If the waist-to-hip ratio is greater than 0.9 and the body fat content is greater than 20%, it can be diagnosed as beer belly.

　　How to lose beer belly?

　　1. Put a bottle of water on your desk

　　Drink water frequently throughout the day. When you want to eat something sweet, just drink a glass of water and the desire to eat sweets will disappear immediately. Don’t let mental stress prompt you to eat more: When you’re mentally stressed, instead of picking up food, go for a walk. Physical activity is more beneficial to relieving mental stress than eating.

　　2. Take the elevator less and take the stairs more

　　When going up and down stairs, the front muscles of the thigh are mainly used to lift the body when going up the stairs and support the body when going down the stairs. It also affects the psoas major muscle. exercise effect. When climbing stairs, keep your upper body straight, and the force of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained. If the floor of your office or home is not high, start taking the stairs instead.

　　3. Don’t eat out

　　Restaurant meals tend to contain more energy and fat than home-cooked meals. Keep an eye out for restaurants near your workplace that offer low-fat meals. Don't go to fast food chains where there are few low-fat options.

　　4. Don’t eat alone

　　Eat with colleagues and friends. Focus on the conversation of your companions, not the food. Skip the buffet: Buffets often lead to overeating.

　　5. Aerobic exercise

　　Aerobic exercise means that the human body performs physical exercise when the oxygen supply is particularly sufficient, so that it can achieve physiological balance. Secondly, aerobic exercise is very rhythmic and lasts a particularly long time. Friends who want to develop abdominal muscles need to exercise 3-5 times a week for 40 minutes each time. Common aerobic exercises include jogging, swimming, skating, and aerobics.

　　6. Exercise for at least 30 minutes every day

　　Japanese medical experts have formulated a set of exercises that can be done anytime and anywhere, which are very effective in eliminating "beer belly". One is to hold your elbows with both hands and stand with your legs side by side. ； Second, take the elevator less and walk upstairs instead. ； Third, anything that can be done standing is best done standing, such as waiting for someone, making phone calls, reading newspapers, putting on shoes and socks, etc.

　　Exercise methods to reduce beer belly

　　1. Side abdominal muscle training

　　Place one hand behind the ear and the other close to the ground, and do sit-ups in the left and right directions, repeating several times. When doing this group of abdominal weight loss exercises, the back must be close to the ground, and the buttocks when standing sideways can only be slightly raised, and cannot be too far from the ground, otherwise it may easily lead to back injury.

　　2. Bend the knees and raise the legs

　　Sit on the floor, use your hips as the fulcrum, support the ground with your arms, bend your legs, raise them, and then lower them. Obese men can use this method to effectively shrink their lower abdomen.

　　3. Sit-ups

　　Lie flat on the ground, cross your hands on your chest, and slightly arch your legs. Do sit-ups like a normal sit-up. Stand up and then lie down. Repeat several times. As for the number of times, it depends on personal physical ability. Those with poor physical strength or those who have not exercised for a long time can use other help, such as hooking their feet in a wardrobe drawer, or asking someone to help hold the instep of their feet to help them get up.

　　4. Abdomen rubbing method

　　Use the palms of both hands to rub the abdomen 30 times in a clockwise direction from top to bottom.； Then rub your abdomen in a counterclockwise direction for 30 times. Then use the palms of both hands to rub the abdominal wall up and down quickly for 2 to 3 minutes until the belly feels warm and numb.

　　5. Leg raising method

　　Lie on your back on a hard bed, with your legs raised and straightened, and your hands placed under your hips. Then raise your legs to form a right angle with your chest and abdomen, and then slowly lower your legs. Repeat this exercise 50 times. Those with good physical strength can also do push-ups instead.

　　6. Body "U" method

　　Lie on your back on a hard bed, put your hands under your thighs, then raise your legs at right angles to your body and abdomen, so that your body becomes a "U" shape, then draw in your abdomen and stand up, and then lie down after holding on for a few seconds (depending on your physical strength). Perform this exercise 30 to 50 times. Those with good physical strength can also do sit-ups instead. (Reference website: Jiujiu healthy net)