Men are already starting their spring weight loss journey, ready to shed the fat they stored up over winter! However, dieting isn't the best option for weight loss. Quick weight loss starts with the "belly."
The fastest way to lose weight in spring starts with your "belly".
Most people can't resist the temptation of delicious food, and coupled with reduced physical activity, they develop a "spare tire" around their waist or extra fat on their thighs, causing them distress. As a result, some people clamor to diet. However, simply not eating to lose weight is definitely not scientifically sound. Today, let's talk about fitness and weight loss.
Springtime temperatures are still relatively low, causing blood vessels in the skin to constrict and increasing blood flow to the gastrointestinal tract, thus enhancing digestion and absorption. This leads to a better appetite and increased food intake, making spring a season prone to weight gain. Because of better food and more sleep, weight can easily accumulate. However, immediately resorting to dieting for rapid weight gain may cause adverse effects.
Insufficient intake of protein and trace elements can easily lead to gallstones and anorexia. Some people skip breakfast in an attempt to lose weight quickly, which is also a mistake. Physiologists have found that the body's metabolism is better in the morning than in the afternoon; skipping breakfast slows down metabolism, hinders nutrient absorption, and weakens the body. Weight loss is never something that can be achieved in a few days, so it shouldn't be rushed.
1. Do more aerobic exercise
The most scientific and effective way to lose weight is through aerobic exercise combined with a balanced diet. However, the amount of exercise should be gradually increased according to your physical condition. Excessive, strenuous exercise does not provide the conditions for burning fat; instead, it can lead to muscle hypertrophy and excessive strain on the heart.
Aerobic exercises include bowling, badminton, jogging, and rope skipping, which can be chosen according to personal interest. Here are two recommended exercises suitable for weight loss in spring.
1. Swimming.
Swimming for 30 minutes can burn 1100 calories, and the metabolic rate is very fast, meaning you'll burn fat much faster than usual. Swimming can also improve body shape, reduce belly fat, and strengthen gluteal muscles, making it an ideal complementary therapy for weight loss.
2. Walking.
Walking at a speed of 4.8 kilometers per hour about 45 minutes after a meal will quickly burn calories. Walking again 2 to 3 hours after a meal will be even more effective. For busy office workers, it's easy to find opportunities to exercise in the office, such as using the edge of your desk. Here's how: Place your hands on the edge of the desk, legs together and straight, forming an angle between your body and the desk. Lower your arms by bending and straightening them to push yourself back up, repeating 15 to 20 times.
II. Focus on abdominal weight loss
Most obesity starts in the abdomen, so it's important to focus on exercising your abdominal muscles as soon as the signs of weight gain begin to appear.
1. Lie on your back and massage your abdomen. Place your hands, one on top of the other, on your abdomen and massage in a clockwise and counterclockwise motion 50 times each. Then separate your hands and place them on your abdomen, and repeat up and down 50 times. Do one set each morning and evening.
2. Stand with your legs shoulder-width apart, hands on your hips or hanging down at your sides. Rotate your torso to the left and right 50 times each. Keep your legs still during the rotation, make a large range of motion, and keep your waist straight.
3. Stand with your legs shoulder-width apart, bend forward and then stand up. Keep your knees straight and try to touch the ground with your hands. Do this 50 times, or adjust the number of repetitions according to your physical condition.
4. Stand with both legs raised high, keeping your upper body as still as possible. Raise your knees as high as possible to your chest, and try to hug your legs with your hands. Repeat this 50 times on each side.
5. Sit-ups: Lie on your back with your legs straight. Use your upper body to sit up, then lean forward and try to touch your toes with your hands. Repeat this several times.
III. Low-fat diet
The key to a healthy diet is reducing fat and calorie intake. Daily meals need to be properly distributed; breakfast and lunch can be larger, while dinner should be smaller or replaced with fruit. Avoid late-night snacks, and try not to eat within four hours of bedtime, otherwise food is more likely to accumulate and be converted into fat.
Choose low-fat foods for your three meals, but still pay attention to protein intake. Eat lean fish and drink plenty of skim milk. Eat plenty of high-fiber, low-calorie vegetables such as leeks, winter melon, cucumber, cabbage, and beans. Watermelon and apples are good for weight loss. Limit fried and deep-fried foods.
The methods above can help men lose weight quickly.
