Post Date December, 02 2023
The fast pace of modern life has led many men to suffer from obesity and stress disorder. Men are actively seeking good ways to reduce fat and stress, but many methods are unreliable. Today, we will introduce 7 easy and simple methods that not only help men lose weight, but also help them relieve stress.
7 Tricks to Reduce Fat and Stress for Men
1. Let's do 10 push ups first
Exercise is a quick and effective pressure reducing valve. It can make your body mistakenly think that you have overcome stress. "Experts say," Exercise can accelerate the body's blood circulation, transport cortisol to the kidneys, and then excrete it out of the body. "When under high pressure, you can do 10 push ups to relieve tense nerves. If doing push ups is not practical, simple limb stretching and walking can also help with cortisol metabolism. Experts have confirmed in their research that walking three times a week for 18 minutes can quickly reduce cortisol hormone secretion levels by 15%.
2. Take your time and taste it lightly
Experts say that in high-pressure environments, it is easy for people to relieve tension by overeating and drinking heavily. Therefore, when you feel stressed, it is important to slow down the pace of eating, eat slowly, taste lightly, and carefully experience the feeling of fullness. This can reduce the secretion of cortisol, thereby reducing the amount of food you eat and preventing stress from turning into excess weight on your stomach.
3. Stop a strict diet
This may sound a bit ironic, but research has confirmed that continuous dieting increases cortisol secretion levels by 18%. In addition, when a person's cortisol secretion is imbalanced, blood sugar levels will also be disrupted, first rapidly increasing, and then vertically decreasing - as blood sugar is the main fuel for the brain, once the brain's blood sugar level drops, self-control will also rapidly decrease, and the person's willpower will become weak, the direct result is that your personality becomes irritable and your appetite is wide open.
4. Give yourself a taste of 'sweetness'
When stress makes you crave sweets, eating a little is actually better. When cortisol levels increase, meeting them appropriately can lower them and prevent them from getting out of control, "experts say. Due to the fact that people tend to enjoy sweets when stress increases, "breaking a small bar of chocolate can make you feel better, but don't allow yourself to swallow a whole bar
5. Quit caffeine
When caffeine is combined with stress, the increase in cortisol levels is faster than when stress alone is present. A study by the University of Oklahoma confirmed that under mild stress conditions, if you drink 2. Five to three cups of coffee can increase cortisol levels by 25%, which takes three hours for high cortisol levels to decrease. When the daily intake of caffeine reaches 600 milligrams (approximately 6 cups of Java coffee), cortisol levels increase by 30% and remain high throughout the day. Due to high levels of cortisol leading to increased appetite, it is time to consider quitting caffeinated beverages for stress syndrome.
6. Breakfast nutrition, healthy all day long
Lack of vitamin B, vitamin C, calcium, and magnesium can increase cortisol levels. But a breakfast rich in these trace elements can solve this problem. His breakfast suggestion is to have a glass of orange juice or a grapefruit or a large handful of strawberries to provide sufficient vitamin C, 6-8 ounces of low-fat yogurt to provide sufficient calcium and magnesium, and a slice of whole wheat toast coated with peanut butter because whole wheat foods are rich in vitamin B, and the fatty acids contained in peanut butter can reduce the production of stress hormones.
7. Sleep well and have no worries
A study by the University of Chicago found that sleeping 6 times a day. Five hours will increase cortisol secretion, stimulate appetite, and gain weight. According to the recommendations of the National Sleep Association of the United States, it is best to sleep for 7-9 hours per day. If that's not convincing enough, another survey shows that sleep deprivation can also increase levels of ghrelin, a growth hormone releasing peptide, a hunger hormone that strongly stimulates appetite. Research shows that when people lack sleep, their preference for heavy salt and sugar foods increases by 23%. However, fortunately, a few good nights of sleep can rebalance cortisol secretion levels, and sufficient and regular sleep can keep it stable. Experts say, "As a result, you eat less, weigh less, and naturally feel much better
I don't know the above 7 tips for reducing fat and stress. After reading them, do you want to try them out? Take some time out every day and stick to them, which can make you healthier and healthier.
