Men tend to gain weight starting from their stomach. This subtle change can initially only be observed by oneself, but eventually becomes a common characteristic. So, how should men prevent the accumulation of abdominal fat?
1. Engage in effective exercise
Restrictive dieting or wearing compression garments to reduce abdominal fat not only fails to strengthen abdominal muscles, but also affects one's health. Men should participate in physical exercises such as running, hiking, cycling, swimming, and playing sports, which can help reduce abdominal fat.
2. Moderation in diet
Consume less sugar, starch, animal fats, etc., and eat until 70% full. This can promote the burning of body fat.
3. Do abdominal exercises
Sit cross-legged and hold a weight behind your head. Lift the weight above your head while exhaling and contracting your abdominal muscles. Relax your arms and return your hands to behind your head while inhaling. Repeat 8-12 times. Lie flat on a mat with your ankles together. Extend your arms straight above your head and sit up, touching your toes with your hands, then slowly lower your upper body back down. Repeat 10 times. Place your hands on a door frame and suspend your body. Contract your abdominal muscles and lift your legs straight up, forming a 90-degree angle with your torso. Hold for a moment and then slowly lower back down. Repeat 5-10 times. Stand naturally with your left hand lightly pressing your abdomen and your right hand behind your head. Slowly inhale and contract your abdominal muscles, while simultaneously applying pressure to your abdomen with your left hand. Hold your breath for a moment and then exhale, gradually relaxing and arching your abdominal muscles forward. Repeat 10 times.
4. Abdominal massage for weight loss
This method is simple and effective. It is not only suitable for eliminating abdominal fat and strengthening the body, but also beneficial for many diseases of the digestive system, nervous system, and urogenital system. The massage technique is easy to learn, comfortable, and produces quick results. When performing the massage, the obese individual lies on their back on a bed, unfastens buttons and belts, and only wears thin clothing on the abdomen. A family member sits on the left side of the obese individual. Firstly, use a wave-like pushing and pressing technique to move from the upper abdomen to the lower abdomen 3-4 times. Then, use three fingers to press the upper, middle, and lower parts of the abdomen, repeating 2-3 times for each part. However, it is not advisable to perform the massage after meals or when extremely hungry. For chronic conditions, rest for a few days after one month of massage and then resume. The pressure should be gentle enough that the pulse can be felt and the patient does not experience pain.
Another method is to interlock the fingers of both hands and extend them forward, with the left palm placed on the back of the right hand and the right palm pressed flat against the abdomen. Push forward with force, then the left palm pushes back with force. This motion is repeated, slowly moving from top to bottom, resembling waves in water.
5. Moisten the navel
The obese individual lies on their back, and the family member stands beside them, applying petroleum jelly or edible oil to the treatment area to enhance the effectiveness of the technique. Use the palm and the base of the palm to massage the abdomen for 2-3 minutes, then use both hands to press and massage in a clockwise direction from the ascending colon, transverse colon, descending colon, and sigmoid colon for about 3-4 minutes. The technique focuses on promoting bowel movements and can regulate gastrointestinal motility, invigorate the spleen, and eliminate excess subcutaneous fat. Additionally, repeatedly press, touch, and rotate the Zhongwan, Qihai, Shuifen, Guanyuan, uterus, and Tianchu acupuncture points, with a focus on promoting bowel movements, to achieve the goal of weight loss.
6. Pressure points for lower abdominal fat
The abdomen is the main area where fat accumulates, with men tending to accumulate fat above the navel and women below the navel. When applying pressure to the lower abdomen, use slight force to fully bend the palm and press vertically for 15 seconds. When applying pressure to the side of the abdomen, place the palms on the left and right sides of the abdomen, fully bending them, and press slowly with moderate force horizontally for 15 seconds.
