What foods can men eat to lose weight when they have a big belly

Male abdominal obesity can be reduced by consuming moderate amounts of foods such as broccoli, chicken breast, oats, apples, and deep-sea fish. These foods are rich in dietary fiber, high-quality protein, and unsaturated fatty acids, which help promote metabolism and reduce visceral fat accumulation.

1. Western Blue Flower

Western Blue Flower is rich in dietary fiber and vitamin C, with low calories and strong satiety. Its unique sulforaphane component can help regulate blood sugar levels and reduce fat synthesis. It is recommended to use steamed or cold mixed food to avoid high temperature frying that can damage nutrition.

2. Chicken Breast

Chicken breast is a typical high protein and low-fat ingredient, containing only about 2 grams of fat per 100 grams. Protein can maintain muscle mass and increase basal metabolic rate. When cooking, peeling the skin and choosing methods such as boiling or grilling can maximize calorie intake control.

III. Oats

β - glucan in oats can slow down gastric emptying and stabilize postprandial blood sugar. As a low glycemic index staple food, it can reduce fat accumulation caused by insulin fluctuations. It is recommended to choose raw oats instead of instant ones, and pair them with sugar free yogurt for better consumption.

4. Apples

Apples contain pectin that can adsorb excess cholesterol in the intestine, and polyphenols can inhibit adipocyte differentiation. Eating with skin can obtain more dietary fiber, but it should be noted that diabetes patients need to control the single intake of less than 200g.

V. Deep sea fish

Salmon, sardine, etc. are rich in Omega-3 fatty acids, which can reduce the level of inflammatory factors in the body and improve insulin sensitivity. Consume 2-3 times a week, using low oil frying, grilling or sashimi methods, and avoiding pickled processed products.

In addition to dietary adjustments, it is recommended to combine more than 150 minutes of moderate to high-intensity exercise per week, such as brisk walking, swimming, and other aerobic exercises, with strength training. Avoiding staying up late and excessive drinking, and maintaining a regular sleep routine can help stabilize cortisol levels. When cooking, replace animal oil with olive oil and control the daily total calorie intake between 1800-2200 calories. If accompanied by abnormal blood sugar or excessive blood lipids, timely medical attention should be sought for metabolic syndrome screening.