The fat that accumulates in the stomach over the years is never too aesthetic, plus it is difficult to lose belly fat. But the point is, it goes way beyond aesthetic criteria. Living with excess weight in your abdomen is not advised, it is even dangerous. For example, you expose yourself to diabetes, heart disease, and even certain cancers. But the hour of the revolt to ring gentlemen, because here is the procedure to follow to know how to lose belly for a man.
- CREATE A CALORIE DEFICIT
The only way a man can lose belly fat is to lose weight overall by reducing the amount of calories consumed daily. There are two ways to do this: by reducing your food portions, or by burning more calories through physical activity.
The first thing to do is to keep a written record of the amount of calories consumed each day, do not forget anything, coffee (with sugar? How much?), Cooking oils, sauces etc.
The application can perfectly serve as a food diary to allow you to follow your consumption, in addition, you can enter your weight loss goals as well as your physical exercises. The application will tell you your deficiencies and the results of your day each evening.
The amount of calories you need to take in will depend on your age, physique, and level of weekly physical activity. You can indicate all this on the application, as well as the target weight, it will tell you how much calories to respect.
- FILL UP ON PROTEIN
Dieting does not necessarily mean resigning yourself to the feeling of permanent hunger. Proteins like those found in chicken, fish or tofu provide you with the energy you need, and help you get that feeling of fullness that will prevent you from gobbling up unnecessary calories that you would regret.
Your diet should be built on lean protein, which is found in vegetables, fruits, whole grains, and some dairy products (the main source of protein). Limit the carbohydrates in rice or bread.
Banish sugar! Or reduce it to a minimum because if you do not immediately burn it with physical activity, it will be stored as fat. If you really like sugar too much, go for something “healthy” like dark chocolate or honey. You can eat a little dark chocolate before training, for example.
- FIGHT STRESS
When we are stressed, the body releases cortisol, a hormone that causes the body to store fat. So eliminate all sources of stress, people and situations in your life or learn to manage it better. One way to better manage your stress and better manage your time, by learning to do it, you will be less running around and doing things at the last minute, get organized. Write todo lists and write them down in time so as not to forget to make them.
Learning to manage your finances better can also help reduce stress. Keep track of the amount of money you spend and learn to differentiate between necessity and luxury.
Remember that while you cannot always control your situation, you can control the way you react to your situation. Practicing activities like yoga and meditation will help relax your mind so that you can live better with stress, anxiety, and depression if not eradicating them.
- GET PHYSICAL EXERCISE
Exercise alone might not help you lose weight, but coupled with a low calorie diet, physical activity can help speed up weight loss by burning calories and speeding up your metabolism. Exercise is essential for sedentary people who spend their days sitting at the desk.
Running, hiking, biking or even karate are just a few examples of so many cardio activities that aim to burn calories, the best remaining may be swimming. It will take at least 30 minutes of cardio exercises 5 times a week.
In addition to these cardio exercises, take the stairs instead of the elevators, park your car further from work to finish your trip on foot. In short, we cannot deny the importance of exercises and workouts for belly fat loss.
- TAKE THE MEASUREMENTS
Keep one thing in mind: muscle weighs more than fat, so if you’re trying to lose weight while building muscle, you might be blown away by the scales and lose heart. Trust the mirror and your measurements. Track your progress by measuring, for example, your waistline.
Use a tape to measure your waist circumference at the narrowest point and the widest point of your waist. You can also take a picture of yourself, in the same posture, with the same lighting, in the same place, every Sunday evening for example. You will be happy to have a record of your progress and this will help keep you motivated.
- FIND A PARTNER
It’s the best way to stay motivated. You can take someone with similar weight loss motivations to motivate each other and be stronger. It is also a way to bring in a little competition, why not a small bet with a win for the one who achieves the goal of weight loss the fastest? You can also choose someone very athletic around you, as a kind of coach who will advise you, push you to the top.
- GIVE YOURSELF TIME
Usually, starting a diet is the hardest part because your body is used to a certain lifestyle. Be patient, the more weight you have to lose, the easier it will be to continue dieting because your stomach will shrink and you will need less food to feel full.
Drinking plenty of water can help you lose weight by keeping you full between meals. If you are struggling to keep your portions drink two full glasses of water before each meal. If you work or are in school, bring your lunch with you rather than buying it. Not only will this save you money, but you will continue to be in control of your diet and your portions.
Eat at home rather than eating out whenever offered. We might have a tendency to say to ourselves, if I eat a salad at the restaurant, everything is fine. Even if it is not completely false, many restaurants abuse salt, oil in their food.
Saad Mushtaq was born and raised in the busy city of Abbottabad. As a journalist, Saad Mushtaq has contributed to many online publications including the PAK Today and the Huffing Post. In regards to academics, Saad Mushtaq earned a degree in business from the Abbottabad UST, Havelian. Saad Mushtaq follows the money and covers all aspects of emerging tech here at The Hear Up.Thanks
Advice On Extending The Life Of Your Memory Foam Bed
The ultra-absorbent polyurethane foam used to produce memory foam mattresses sometimes referred to as “synthetic viscoelastic foam,” provides pliable support that makes lying on one feel like lying on a cloud. Given that NASA developed memory foam for space shuttles, that is logical. Customers have gushed about the wonderful comfort these beds offer since memory foam entered the mattress market.
Maintaining the quality of the best memory foam mattresses you have purchased became essential over time. At the end of this post, you will grasp the tips on how to maintain the comfort and durability of your memory foam mattress. read in advance;
1. Ensure Your Mattress Is Safe
Innovative mattress protectors. A mattress protector should fit snugly, like a fitted sheet, to prevent spills and stains. Encasement protectors, which cover all six sides and have a zipper, are also available (including the bottom). Sleepers with allergies or bedbugs can utilize the best mattress encasement protectors. Whether you eat in bed or not, a mattress cover is vital to protect your mattress from bodily fluids, skin flakes, spilled food, and drinks.
2. Lay A Firm Foundation
Having a base isn’t required for a memory foam mattress to operate well, but it will raise your bed to the right height. If you use memory foam mattresses, your base must be solid, level, and gap-free. Slats on a slatted base should be no more than 2.75 inches apart to prevent uneven mattress wear. If the slats are too far apart, you’ll need to buy extra or use a plywood board.
3. Prevent Pets And Children From Jumping
This counsel is direct. Pets who roam freely and lie on the bed stimulate the spread of germs, insects, and bacteria where you sleep. The perfect situation is when you meet a nice and cuddly bedmate. The worst-case situation is parasite eggs nearby about to hatch. It’s encouraged to ban youngsters under 8 from jumping on beds. Bouncing on the bed is not only hazardous, but it also damages the mattress. The memory foam is overworked by the quick up-and-down movements, which don’t prolong its life.
4. Rotate Your Mattress Regularly
It’s common if you’ve heard of this advice, but have you ever put it to use? Rotate your memory foam mattress 180 degrees every season, starting right away. This method is based on the idea that sleeping in the same spot on the mattress every night could be uncomfortable and lead to a concentration of wear and tear in that area. It should be noted that certain high-end made in the USA mattress producers make mattresses that don’t need to be turned.
5. Make Your Mattress Clean
Your memory foam mattress may be protected against sweat, dust mites, and other allergies by vacuuming it at least twice a year. Start by sprinkling baking soda on your stripped mattress since the longer it remains there, the better. A few drops of essential oil are an optional addition. At some point, take out the vacuum and completely remove the baking soda using the upholstery attachment. The tufts, seams, and areas between the mattress and foundation are known to be dust mite havens.
6. Do Not Make Your Bed
You did indeed read that correctly. While it might appear illegal to put off making your bed, it is not recommended. Delaying making the bed gives your memory foam mattress and linens time to breathe, giving any moisture that may have accumulated throughout the night a chance to evaporate.
Umar Nisar was born and raised in the busy city of Abbottabad. As a journalist, Umar Nisar has contributed to many online publications including PAK Today and the Huffing Post. In regards to academics, Umar Nisar earned a degree in business from the Abbottabad UST, Havelian. Umar Nisar follows the money and covers all aspects of emerging tech here at The Hear Up.