Usually the desire to lose weight is associated with women, but representatives of the stronger half of humanity also want to attract attention and like themselves. Therefore, the article is aimed at ensuring that men become familiar with the main obstacles to this and learn how to create a daily diet that is beneficial for themselves and their health.
If your goal is toned and even sculpted abs, then it’s not enough to just pump up your muscles sometimes. Use a planned approach and the following tips to reduce fat and get your perfect six pack.
To really achieve the results you want, you need to start paying close attention to your diet and more. Let's figure out how to create an optimal diet for losing weight in the abdomen and sides for men with a detailed menu for the week.
Help burn belly fat for men
The list of recommendations presented below introduces beginners to the principles of diets for losing weight in the abdominal area with health benefits.
- Set a specific, realistic goal. Proper motivation is the first step to success.
- Eliminating beer from your daily diet. Reduce alcohol.
- Drinking the required amount of water. This indicator depends on weight and lifestyle.
- Regular exercise. Power training.
- Reducing the consumption of sweet, starchy foods and including fruits and vegetables.
- Breakfast is like the main meal.
- Compliance with calorie standards per day. Suitable snacks include fruits, vegetables, nuts, low-fat kefir, and natural yogurt.
- Inclusion of spices in dishes: ginger, rosemary, pepper, curry, cardamom, thyme, cumin. They have a positive effect on the breakdown of fat deposits.
Preparation plan for the second option
Now let's go back to the second example. If you are thin and your main goal is to gain weight and give your figure a sporty silhouette, you just need to follow the advice from the first half of the article. Create a calorie surplus and get the right amount of quality protein with Impact Whey Protein. Train according to our program, gradually increasing the load. And let your body recover after exercise by sleeping at least 8 hours a day.
Start your beach preparation now and you'll be sure to impress everyone with your summer shape!
Causes of belly growth
This question is asked by many men around the world. Let's look at the reasons.
- Excess calories – overeating.
- Abuse of alcoholic beverages, in particular beer.
- Lack of sports.
- Age-related changes.
- Frequent consumption of fast carbohydrates - flour, sweet products, alcohol, fast food.
- Sky-high goals.
The medical cause of abdominal pain is a malfunction of the endocrine glands. Diets and sports are powerless in this case.
If a man abuses food and alcoholic drinks, this leads to an enlarged stomach, as a result of more overeating. And this contributes to the growth of a “beer” belly.
What exactly not to do
Once in the evening and a lot - as a rule, this is how busy working men eat, who leave early in the morning and come home after 20 pm. Of course, some take healthy food with them in containers, others set aside time during the day for a balanced, full meal, but the typical layout is as described above. This is how most men live.
Unfortunately, by the age of 40–45, this lifestyle leads to problems with the cardiovascular system. This is usually signaled by a visible belly, which always means a toxic load on the heart. As a rule, men come to a nutritionist after a visit to a cardiologist, when they begin to have problems.
Diet
Follow the following nutrition strategy:
| Breakfast | Protein foods are suitable for the first meal; they saturate the body and prevent you from getting hungry until lunch. These include: chicken breast, turkey fillet, eggs, dairy products. |
| Dinner | For the second meal, you need to eat something hot, for example soup cooked in chicken broth. For the second course, buckwheat with vegetables is suitable. |
| Dinner | Dishes with lean fish or dietary meat. Buckwheat or vegetable salad as a side dish. |
| Snacks | Fruits, berries, vegetables, cottage cheese, nuts, low-fat kefir, natural yogurt, freshly squeezed juices. |
Harmful and useful. What to eat and what to avoid?
If you feel uncomfortable, as if you are not in your body, then you need to start losing weight. Any man wants to attract women's glances, to be fit and healthy. Excess weight affects not only your appearance, but also your well-being: heart disease, diabetes, and arthritis can occur.
Recommended foods for men's diet
Below is a list of healthy foods that demonstrate positive effects on the body:
- Dietary meat: turkey fillet, chicken breast, veal, lean beef.
- Lean fish: trout, cod, pink salmon, flounder.
- Dairy and fermented milk products.
- Eggs.
- Complex carbohydrates: buckwheat porridge, rice, oatmeal, pearl barley.
- Nuts, spices, legumes.
- Fruits: apples, oranges, grapefruits, kiwis.
- Vegetables: carrots, cucumbers, tomatoes, cabbage, zucchini.
- Berries.
- Olive oil.
Prohibited Products
List of prohibited foods that must be excluded from the diet:
- Salt.
- White bread.
- Flour products.
- Sweet.
- Smoked meats, semi-finished products.
- Pork, sausages.
- Fast food.
- Alcohol.
- Sugar.
- High-calorie fruits: bananas, grapes.
Only squirrels?
Article on the topic
Pierre Dukan's diet: 4 stages of losing weight on the way to slimness
Today, the so-called Dukan diet is very popular among men. It is also called the “Kremlin diet”. There is a slight difference between them, but it doesn't matter. The essence is the same: Dukan is a protein diet that includes an unlimited amount of meat. Men love meat, so for them this type of diet may not seem as difficult as others. But in reality this is a real test.
At the first stage, you can only eat meat, fish, eggs and low-fat dairy products. At the second, vegetables are introduced. On the third - certain fruits. Therefore, before you sit on it, be sure to consult a nutritionist.
Perhaps your man needs a more balanced diet. But, if there are no contraindications and your man can stand it, the result can be very impressive.
Men's diet for a week for losing weight on the stomach and sides
For good health, it will not be superfluous to have a varied diet. Therefore, the diet presented in Table 1 is aimed precisely at this.
| Days of the week | Breakfast | Dinner | Dinner |
| Mon | Fried eggs Light salad with cabbage, carrots and apple Orange Green tea | Light soup with turkey | Vegetable stew Chicken breast Kefir |
| W | Rice porrige. Fruit salad Fresh juice | Spinach cream soup | Stewed zucchini with lean beef Natural yogurt |
| Wed | Omelette Low-fat cheese Sugar free coffee | Ear Salad of tomatoes and cucumbers | Rice Kefir |
| Thu | Buckwheat porridge with mushrooms Tomatoes Green tea | Borsch. Rye bread Vegetables | Vegetable stew Rye bread |
| Fri | Skim cheese Eggs Juice | Mushroom soup Low-fat cheese | Baked trout with vegetables and potatoes |
| Sat | Pearl barley porridge. Pear. Yogurt | Tomato soup Fruit salad | Rice with mushrooms Yogurt |
| Sun | Oatmeal with berries. Grapefruit | Turkey fillet Light tomato and cucumber salad | Chicken breast with zucchini Kefir Fruit |
In between standard meals, you can have snacks consisting of your favorite fruits, nuts, yogurt or kefir.
Relief press. Diet
The diet presented in the table was developed by nutritionists specifically for losing weight in the abdominal area. And in combination with strength training, it makes it possible to get beautiful and sculpted abs.
| Diet | |
| Breakfast |
|
| Dinner |
|
| Dinner |
|
Sport
Following a diet will help you lose weight, especially if you have too much weight. But you can achieve a beautiful and sculpted body only in combination with physical activity.
To lose weight in the abdominal area, cardio exercises will help:
- run,
- swimming,
- bicycle rides.
Even simply avoiding elevator rides and taking evening walks will direct your weight in the right direction, improve your mood, and promote healthy sleep. In addition, you should note that some of the diets described will not work without exercise.
A system of exercises can be developed at home: crunches, planks, push-ups. There would be time and desire.
We recommend the following simple complex that can be performed in the gym, on the street or at home:
What weight is considered “normal”?
Normal weight
is not an abstract concept that everyone can interpret in their own way.
There is a specific indicator “ body mass index (BMI)
” that will show whether you are really overweight, or whether it is more of a self-esteem complex. BMI is calculated simply: weight in kilograms must be divided by height in meters and the result squared. Overweight is indicated by a BMI above 25, and obesity by above 30.
Calculating body mass index allows you to objectively assess your own weight, and not follow stereotypes, taking cues from catwalk models. Often people worry about problems with excess weight, although they do not have such a problem. BMI avoids subjective assessment. In addition, the body mass index shows a tendency to be overweight or, conversely, to be thin.
. It is enough to compare the resulting indicator with the “norm”. If your indicator is close to the upper limit, it means that you have a tendency to be overweight, but this is still not a reason to go on a hunger strike.
It is important to understand several points related to BMI:
- BMI is not a constant value
, so it needs to be calculated regularly to track dynamics. BMI is indirectly affected by calories. It seems that the easiest way to lose weight is to spend more than you consume. Alternatively, you can reduce the energy value of food while increasing physical activity, but this is a dead end. - The desire to lower your BMI through sudden weight loss can lead to exhaustion of the body
. Arranging “fasting days” is sometimes useful, but not for the sake of losing weight. Judge for yourself: if your new diet forces you to openly starve or increase your level of physical activity to an unrealistically high level, then your body will work for wear and tear. Perhaps you will achieve a short-term effect, but when you lose your temper or your body fails, all the lost kilograms will come back with interest,
Simple exercise for the press
Classic forearm plank
- Run for maximum time
- Body Part: Press Equipment: No
Exercise with a gymnastic roller
- 3 sets of 5-7 reps
- Body Part: Press Equipment: Other
Butt lift
- 3 sets of 15-20 reps
- Body Part: Press Equipment: No
Crunches with legs on a fitball
- 3 sets of 15-20 reps
- Body part: Press Equipment: Fitball
Raising legs to arms from a lying position
- 3 sets of 15-20 reps
- Body part: Press Equipment: Body weight
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Alternatively, you can combine more complex sets of exercises.
Improved abdominal exercise
Side bends with dumbbells
- 3 sets of 10 reps
- Body part: Press Equipment: Dumbbells
Pulling your legs to your chest on a horizontal bench
- 3 sets of 15 reps
- Body part: Press Equipment: Body weight
Hanging Knee Raises
- 3 sets of 30 seconds
- Body Part: Press Equipment: No
Quadriceps stretch while kneeling
- 3 sets of 30 seconds
- Body part: Quadriceps Equipment: Body weight
Squats without weights
- 5 minutes max reps
- Body part: Quadriceps Equipment: Body weight
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Sports supplements
For additional effect, you will find the following sports supplements useful:
| Protein isolate | It features a deep degree of purification from impurities. Contains less lactose and fat, but more pure protein. Taking isolate is recommended for those who want to lose weight. |
| Pre-workout complex | Increases productivity during sports, strength, endurance, recovery speed between approaches. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
| BCAAs | Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass. |
| Fat burner | Created to reduce excess fat deposits. Accelerates the breakdown of fat molecules and converts fat into free energy, increasing its consumption. |
Ab workout supplements for men
Syntrax | Nectar?
- Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
- Category: Whey Protein Isolate Category details
Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.
Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.
SciTec Nutrition | Hot Blood 3.0?
- The product is distinguished by unprecedented effectiveness; you can be convinced after the first sting that this drug was created for people who love sports not only for the results, but also for the incredible sensations in the gym.
- Category: Pre-workout supplements
1 scoop per 250-300 ml of water and 30 minutes before training
Moreover, you can buy Hot Blood both for weight training and for cardio training, including high-intensity training. Considering the optimally thought-out composition, the drug is recommended without fear even for those types of training in which the pulse rises to serious levels.
FIT-Rx | Multi Man?
- Stimulates the synthesis of immune system cells, prevents stress, improves well-being and performance
- Category: Vitamin-mineral complex More about the category
1 tablet 1-3 times a day with meals. Duration of treatment is 3 months.
Multi Man is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals needed by the male body, plus enzymes that promote better absorption of nutrients. Multi Man is an all-natural formula containing chelated minerals. Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements. Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted. It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state. — Activates the body’s antiviral defense — Normalizes biological processes in the body — Activates physical and mental activity — Reduces blood cholesterol levels — Accelerates energy and lipid metabolism in the body — Stimulates the central nervous system, cardiovascular and immune systems.
Geneticlab Nutrition | BCAA Pro?
- Geneticlab “BCAA Pro” is a modern sports supplement based on the essential amino acids BCAA, glutamine and a specially selected amino acid matrix, in an optimal ratio of 4:1:1.
- Category: BCAA More about the category
mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training
BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.
Optimum Nutrition | Daily Fit?
- Fat burner Daily Fit is a drug to speed up your metabolism.
- Category: Fat burners More about the category
Take 2 capsules 30-60 minutes before morning and afternoon meals
A new development from Optimum Nutrition provides a safe fat burning process with high results due to the presence of red and black pepper extracts. Research conducted by the company made it possible to determine the most accurate and working dosages of ingredients. This gentle fat burner contains no stimulants or questionable additives. Daily Fit contains thermogenic supplements containing green tea extract, red pepper extract, black pepper extract to speed up metabolism and carnitine for effective fat burning. Supports metabolism in the body, helps burn fat. Fat burner for weight loss Daily Fit is great for both men and women.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Featured
How to lose weight after forty?
At this age, it is necessary to focus on protein-rich foods. It won’t hurt to include fiber in your diet, but you’ll have to give up flour dishes and fast food.
Protein products are extremely beneficial for the body:
- Cleanse the body of waste and toxins.
- Helps strengthen the immune system.
- They have a beneficial effect on the circulatory and digestive systems.
It is better to start the day with a healthy breakfast consisting of porridge, eggs and green tea. Protein-rich foods will saturate the body for a long time. In the middle of the day, it is recommended to have lunch with low-fat fish, boiled potatoes and vegetables. And at the end of the working day you can eat a piece of lean beef.
How to build a balanced diet so as not to gain weight and stay in shape?
First, you need to follow your diet.
It should be either three times (every 5-6 hours) or four times (every 4-4.5 hours). The latter option is more preferable, since thereby we increase sensitivity to both insulin and leptin.
Intermittent fasting, which is now fashionable, is justified, but not in all cases. Before integrating it into your life, it is better to look at the genetics and understand whether it will be effective. In general, it has proven itself well as an anti-age strategy, but there is an important nuance: if you do not know your genetics, then you should not do an interval of more than 14 hours. So if dinner happened at 20:00 in the evening, then the earliest meal possible is at 10:00 in the morning.
Any man's diet must contain fat, as it is a precursor to steroid hormones; protein, so as not to lose weight; and complex carbohydrates - this is relevant for any age.
The older a person is, the less red meat he should eat and give preference to red fish. As for the age categories (25+, 35+, 45+), the question here is no longer about nutrition, but about nutraceutical support for the body. Those vitamins and microelements that you might be forgiven for not getting at age 25 should definitely be taken at age 45 in the form of dietary supplements.
