How to lose belly: effective diet and training for men

Usually a swollen belly is the consequence of a bad diet and it doesn’t take a lot of effort to deflate it.
When, on the other hand, there are excess kg and sedentary nature, it is good to get to work immediately, feeding yourself better and training daily. How to lose your belly
Contents

• How to lose your belly
• Diet
  • Refined foods
  • Proteins
  • Fruit
  • Drinks
  • Waterfall
• Training
  • How quickly do you lose your belly

If your intention is to lose your belly quickly, there is no magic formula. There are four elements that will allow you to achieve your goals:

• Balanced diet. A balanced diet designed for you by a specialist will help you reach your goal. A good meal plan also includes “sneaky” or “free” days. Initially we start with the goal of losing kg, but then we must also know how to maintain the weight achieved. This last point is always the most critical because not many, after weight loss, go back to the specialist to have a maintenance meal plan.

• Training. Whether you decide to hire a personal trainer, or whether you decide to train on your own, training must be part of your routine. Three times a week for at least 1h will be enough to make your abdomen deflate.

• 10,000 steps a day. Unfortunately nowadays we are more and more sedentary and we think that the gym those tot times a week will save us. Nothing more wrong. The body is like a machine. It must be used continuously. To have a healthy body you should start setting the goal of 10 thousand steps per day in your day, which correspond to about 8 km (it depends a lot on your pace and on the app you use for counting). It is certainly a difficult goal to achieve for those who have a life and maybe even a sedentary job. But with some little tricks you can do it. Set the alarm 45 minutes earlier than usual and go for a 30-minute walk. In this way you will have already done 2 of the 8 kilometers you have set for yourself (8 km = 10,000 steps). After work, try to carve out at least another half hour in the open air. Do the same on your lunch break. Your body benefits from it.
• Consistency in training. Perseverance is the basis of everything. Do not give up on the first obstacle and do not stop in front of the fact that after the first week you have not reached any goal. It takes time. The body must be educated and must learn to react in the new condition.

Diet
One thing to remember when you want to lose weight and decrease the abdomen is that the “do it yourself” does not always work and is not always correct.
This is because you do not know your body and the deficiencies it has at that particular moment.
You will be tempted to cut out all carbohydrates, sugars etc. It would be and a big mistake.
No balanced diet totally eliminates a certain element. This is because you would have the famous “YO-YO” effect. The yo-yo effect is what happens after a strict diet. You lose the first few kg, then the diet ends and you go back exactly to the starting point, having to go back to the diet!
Knowing the foods and their properties will help you understand what to put and remove from your diet (if you really want to prepare it yourself). Refined foods
Everything that has undergone more than a manufacturing process is more chemical than natural. Less processed food will benefit your abdomen more. Three elements that you are surely consuming now and will not help you in your goal are: pasta, bread, sugar. No he will not tell you to eliminate yourselves as that would be wrong. In addition to decreasing the quantity, you have to work on the quality
. Replace the white pasta with the wholemeal or legume one. Try to alternate the pasta with rice (not white), barley and spelled.
You can replace the bread with wholemeal bread or with wholemeal crackers or rye flour. If you like them you can also opt for rice or corn cakes.
Finally, to replace the sugar, in the coffee or in the desserts you prepare, you can use cane sugar. An alternative is stevia. Stevia is a sweetener with a licorice aftertaste and is found in large supermarket chains. It comes from South America and has a great feature: it has no calories. Proteins
Not all proteins are created equal. Prefer those present in white meats and fish. Avoid mixing different proteins in the same meal. Fruit
A false myth that hovers around fruit and is good for you and can be consumed at will. Yes, fruit is good (like almost everything) when consumed in moderation. The first rule is not to eat it with meals. Use the one hour before / two hours later rule. It means it obviously has to be part of your meal plan but not with meals. Consume it as a snack one hour before or two hours after a meal.
Not all fruit has the same properties. If you are exercising try to take at least 3 bananas a week (for the potassium which helps prevent cramps). Beware of dried fruit. This is a separate chapter. Dried fruit is perfect when consumed in very small quantities. To be clear, no more than 5 nuts as a snack. Drinks
Eliminate everything that contains gas. Carbonated water, carbonated drinks (Coca cola, sprite etc), beer. The gas these liquids contain will make your belly swell up. Of course, the prospect of a whim-free diet doesn’t help. You can easily remedy this. If you are not used to drinking still plain water or drink a lot of drinks, make them yourself! You can make your own iced tea (without refined sugar!) Or your own lemonade. You will not miss the packaged drinks.
All other alcoholic beverages must also be eliminated or significantly reduced. Water
You must drink at least 2 liters a day to be able to cleanse your body and hydrate properly. If you are training I recommend that you also reach 2.5 – 3 liters per day.Training
To reduce abdominal fat there are some exercises that can be useful and that you can do on your own:

• Plank. Great exercise for the whole body especially for the abdomen. You will only need a mat.

• Crunch. Whether you want to do the classic sit-ups or its variations, it doesn’t matter. Crunches are perfect for developing the muscles that lie beneath the abdominal fat. Start training them right away even if you haven’t lost weight yet. As soon as you begin to lose the first few pounds you will see a more toned abdomen.
• Running / cardio training. Running as well as swimming, brisk walking and biking help you lose weight faster and have a more toned physique.

How long does it take to lose the belly
Each person and to himself and obtains different results from another who is following the same path.
If you turn to an expert for your meal plan, you will certainly get the results first (if you obviously follow his advice).
On average you can start to see the first results after the first 3-4 weeks.
If you are following a good diet, exercising and walking at least 10,000 steps a day every day, you should be able to lose 1.5kg every 4 weeks.
Whatever your goal is, always remember that without consistency there is no result. It takes time and you have to give it to yourself.