36 (simple) tips that help you lose weight

Want to lose weight to wear last year's jeans? Then it was time to act. From the waist 90cm, the risk of heart attack and diabetes soars! Get rid of this danger. To help you, Men’s Health has put together 36 ways to slim your belly effortlessly. Shall we do this?

1. Green mornings

Go for breakfast and eat an omelet with broccoli. They contain a lot of fiber and little sugar, making it possible to reduce the level of insulin and blood sugar.

2. Without Television

The week goes by halfway, comes home late and has dinner in front of the TV. Without realizing it, he ingests 300 more calories than normal, reveals a study from the University of Massachusetts (USA). In these cases, eat first and see the series later

3. Burn fat in Bed:

Drink a casein shake before bed. A Dutch study showed that when you ingest 2.5 times more quantity of this phosphoprotein, the metabolic expenditure at night increases and the next day you feel 33% more satiated.

4. Hydrates at Dinner:

According to an Israeli study, if you follow a low calorie diet and eat carbohydrates for dinner, you will lose 27% more fat than if you choose to eat them for breakfast.

5. Bodybuilding

If you are on a diet but do not train weight training, 25% of the weight you will lose is muscle.

6. Hunting in a group

Your wife is right and her friends are to blame: people with a similar percentage of fat "create" social groups that drag them into obesity. You don't have to be a hermit, but add people who do more sports to your group.

7. Try probiotics

These foods interfere with the absorption of calories, so it will store less abdominal fat. Try it for six weeks and most likely lose 4% of body fat

8. Ride a bike

Reduce your visceral fat by giving more to the pedals. A study published in the Journal of Physiology showed that cycling, at least 20 miles a week, helps to lose 7% of visceral fat and 7% of abdominal fat in just eight months.

9. Supplements:

Vitamin D will help you lose fat and is very effective for your waist tires, as the University of Minnesota (USA) reveals that vitamin D regulates fat cells. Enjoy the sun more or take a supplement of this vitamin.

10. Sprints

Change the treadmill for sprint sessions to lose your belly in less time, advise researchers from the University of New Wales (Australia).

11. Bet on the acidity:

Do not miss the most acidic foods. Vinegar and lemon juice slow down digestion. This means that you feel satiated for a longer time and avoid the insulin spikes that make you “snack”. Smoothies Can help you to reduce weight fast according to the study. Here are some Top Blander Brands can solve your Problem.

12. Sleep More:

A group of researchers from Chicago (USA) found that lack of sleep blocks the ability of your fat cells to react to insulin, making you more likely to accumulate fat

13. Static Exercise:

If Pilates is good for The Rock, so is it for you. Shrink the belly and hold for 30 seconds. Repeat five times a day and in two weeks you will notice the difference.

14. Lateral thinking:

To eliminate abdominal fat, work the obliques with lateral rotations on the fitball.

15. Goodbye Tobacco:

Smokers tend to accumulate more abdominal fat, confirms a study done in Japan.

16. Triple Attack:

Divide your workouts by the components shown on the right to burn fat at the speed of light.

17. Eat Less meat

In a Danish study, men who followed a 25% protein diet lost twice as much fat as those who ate only 12%.

18. Slow descent:

To speed up the metabolism, counter the urge to do weight training very quickly. Force your muscles to reduce the eccentric speed (the phase when the weight drops) to increase the difficulty, cause greater muscle tension and reduce the inflammation in the abdominal area.

19. The Power of the Grain:

Bad news for supporters of the Dukan diet. A North American study compared diets and found that eating low GI cereals increases basal metabolism in the same way as high protein diets, but without the associated risk of heart disease.

20. Applied Mathematics

For every 45 minutes you spend sitting, spend 15 walking. The American Association for Endocrinological Investigations found that obese people sat 164 minutes more per day than thinner people. Even shopping spends 350 calories!

21. Fat-burning Intervals:

1) Paddle 60 seconds in the rowing machine and note the distance covered. 2) Paddle slowly for another 60 seconds. Then paddle 55 seconds and equalize the distance the first time. 3) Rest 55 seconds and repeat, this time in 50 seconds. Continue until you can’t hit your personal brand or can’t take it anymore.

22. Anti-fat Golf:

If you have a waist circumference of more than 90 centimeters, the first thing to do is to change your lifestyle. A good way to do this is to start playing golf: spending time away from home reduces levels of cortisol, the fat-related stress hormone.

23. Less Temptations:

Keep the popcorn away! Researchers at the University of California (USA) asked a group of people, while watching television, to eat snacks with their non-dominant hand and the truth is that they snacked at 30% less. Based on average consumption, you will be able to save 63,500 calories per year, more or less 130 Big Macs!

24. More Calcium:

The calcium deficiency causes the body to produce a hormone that makes it store fat. Eat low-fat plain yogurt every day.

25. A low testosterone Level:

It Will cause you to accumulate fat in your abdomen. These are the three most effective ways to increase testosterone production

A) Train with compound exercises, very heavy and high intensity: squats followed by dead weight.

B) Eat foods high in cholesterol, such as eggs, veal and cheese, at least three times a week.

C) Increase the training volume. Do 10 sets of 5 reps and a total of 30-50 reps per exercise.

26. Train on an Empty Stomach:

Train and then have breakfast: this is the best order to eliminate fat from your middle zone, according to a UK study

27. Sweating Blindly:

Close your eyes on the elliptical. To maintain balance it will activate your abdominal muscles and will burn more fat.

28. Sports Breakfast:

The first meal of the day is the most important, but that does not mean that you can abuse it. In a study presented during the last European Congress on Obesity, individuals who reduced calories at breakfast did not compensate for them by eating larger doses or claiming to be more hungry. This is another good reason to start training in the morning.

29. Juice is to Blame:

A study by Georgia Health Sciences University (USA), revealed that individuals who consumed more fructose (very present in juices), had 20% more visceral fat than those who drank less. Do not drink more than three glasses of orange juice a week. On the other hand, the whole fruit should not worry you, as it contains the necessary fiber for the energy to be released gradually.

30. Calories in How:

Start reducing your net calories and be amazed how you can lose weight with these small changes. Goodbye soft drinks and white drinks!

31. Loss 2 cm in 30 days:

The most effective exercises to get rid of the tire are pulley speeds. Follow the following routine and finish them off!

A) Take an Olympic bar, wrap one end with a towel and rest it on a corner. Place the bar at a 45 ° angle.

B) Push the bar to one side and apply force with the opposite foot. Do 3-5 sets of 10-20 reps with 30 seconds of rest

32. Romantic Setting:

A study by Cornell University (USA) concluded that the combination of dim light and calm music makes you eat 18% less, which will save you about 170 calories per week.

33. The more you have, the more you Lose:

If you have already been overweight, you need some weight training sessions. In a study published by the journal Preventive Medicine, a group of men lost fat after 12 weeks of exercise.

34. Be vigilant:

You will eat less if you do it in front of a mirror. According to Iowa State University (USA), this serves to avoid eating high calorie foods

35. Snack…

… Pickles. They have five calories per unit and accelerate the combustion of fat.

36. Frequent Bars:

But don't get us wrong: the beer belly has this name for some reason. Alcohol is the worst enemy of the abdominal area, as it slows down the metabolism and fills it with empty calories. However, there are ways and ways: according to a study published in the Journal of Nutrition, those who drink alcohol infrequently (but in large quantities), tend to accumulate more abdominal fat than those who drink the same amount in smaller doses.