The basic rules of weight loss for men

Many men think that plump and protruding abdomen, in combination with a double chin, is not a lack, but is a sign of maturity and stable family ties. But is it looking at the slender peers, I would not want to follow their example? In addition, most women find that a big belly and a double chin unattractive.

I want to note that rational and proper nutrition, it is highly recommended not only for the maintenance of the good physical form, but also for the prevention of diseases of the heart and blood vessels.

Large errors in the diet

Rules of weight loss
  • Eat more than is necessary. We should not continue to eat when it is saturation, but the food is on the table still. This feature is borrowed from our ancestors who have eaten their fill, do not know when there will be a lunch next time. Also, often this habit comes from childhood, when the boys teach you: eat a lot of you will be strong and great.
  • A large number of "heavy" food. Many men think that the broccoli and cooked the fish – food is for wimps, preferring dumplings, bacon, meat, fatty, white bread, with mayonnaise and everything that is rich in calories and quickly saturates. Of course, calories is needed, but not in such numbers.
  • Snacking in front of a computer (TV). Often they turn into a full meal, while the man does not believe that such food is only one tooth. The danger lies in the fact that the biting of the TV or computer, you will lose a sense of proportion.
  • Calories in alcohol. A seemingly harmless beer (even one beer after a hard day's work) awakens the appetite and reduces the feeling of satiety. And the calories that are ingested with the alcohol completely volatilize, especially in combination with sugar, which contain sugary drinks (juices, lemonades, etc.). Because of this, as a rule, the deterioration of the metabolism, and the body is dehydrated.
  • The sport will remove the effects of a poor diet. It is naive to think that sports activities will produce the desired result, if before and after them to continue to eat wrong. This fact was confirmed by the study. If you systematically go to the gym, of course, better blood circulation, but excess weight will not go away. Need comprehensive program: diet + sport.

There are three main reasons due to which the has a big belly:

  • The sedentary way of life. Most of the time the male migrates between the office chair, car seat and sofa (obliques become weaker).
  • Changing hormonal levels. It can happen with age or after stressful situations (deposited fats on the thighs and stomach).
  • Poor diet. To this point include: overeating, fast food and high calorie drinks (in general deterioration of the physical form).
Crackers

The deposition of fat in the body, not only do not give any advantages, but is a sign of a predisposition for diseases such as diabetes and hypertension.

The experts made the calculation: if the growth of 170 cm the waist is 94 cm, the risk of middle disease. When the waist reaches or exceeds 101 cm, the risk is high.

Many people are asking: "What can I do to lose weight?". The answer is simple – diet and exercise. In addition, the products must be not only useful for its intended purpose. They need to have magnesium, and zinc for the productive formation of testosterone and support of the cardiovascular system.

Foods that contain zinc:

  • fish and other seafood;
  • seeds of sunflower (helianthus and pumpkin);
  • sesame;
  • lens;
  • boiled beef;
  • cocoa;
  • barley and oatmeal;
  • fruits are fresh, especially the blueberries and raspberries.

Foods that contain magnesium:

  • dried fruits;
  • cocoa;
  • buckwheat;
  • bread whole wheat;
  • flour from soy;
  • bean.

A strict diet is not for men?

Fish

Many men believe that a strict diet is not for them. It is annoying monotony and you need to control yourself. However, not necessarily every time, clear time, for example, for Breakfast eat only buckwheat. The diversity of the diet consists of whole food is accepted. So you can do they desire different combinations of food. In addition, the number of meals is the same as in normal mode most people 3 times a day.

Options for a healthy Breakfast

Most nutritionists reasonable to take into account that Breakfast is the only meal when you can eat more normal portions. Also, would be beneficial, if a person eats Breakfast at the family table. The wife will be able to control the quality and quantity of the food.

It was noticed that men who eat Breakfast at home, rarely observed in overweight compared to those who want Breakfast in the cafe on the way to work or fast food.

A healthy Breakfast is on the right path to improve physical fitness and health. We offer its variants:

  • whole-wheat toast with spread (a mixture of vegetable oil and butter) or cheese, with herbs;
  • oatmeal with skim milk and fresh berries or fruit;
  • air omelet with vegetables (you want to cook on Teflon frying pan, adding no more than 1 teaspoon of olive oil);
  • toast with tomato, avocado and thinly sliced bacon;
  • 2 boiled eggs and whole wheat bread.
  • Also, for Breakfast you can drink a vegetable smoothie, for example, carrot, broccoli and celery.
  • Supplement Breakfast can be a juice or tea better green. But, if you want to drink coffee, do it after Breakfast.

Food during the day

Day is best to eat the soup. It not only feeds without the burden of calories, but also good for the stomach. After the soup you can eat a stew with vegetables and lean meat and vegetable salad. Food does not need to drink in order not to complicate the system, since the fluid reduces the stability of the appearance of the juice. It is recommended to drink 30 minutes after a meal.

Dinner should be no later than 2 – 3 hours before bedtime. In the evening the meals can enter the protein, but little fat and the food, and vegetable salad. As proteins are suitable lean meats, tofu, fish and other seafood.

What can and cannot be done with diet

The metabolism is completed, every day we need to drink plain water. The recommended dose is 2-2. 5 liters every day. To productively producitur testosterone and the heart and blood vessels functioned without breaking, you need protein, calcium and vitamins: A, b, C, D, E. In this context, to completely limit yourself to meat is impossible. It is important to choose lean.

You need to give up the semi-finished products, fast food and sauces from the stores, because they have high amounts of sodium and sugar. Not suitable for diet and food made in oil. But, you can feast on food cooked on the grill.

31.08.2018