A simple method to reduce belly fat

Reducing belly fat can be achieved through adjusting diet, moderate exercise, traditional Chinese medicine conditioning, and other methods. It requires long-term persistence and selection of appropriate methods based on personal constitution.

1. Adjust diet

Reduce intake of refined sugars and high-fat foods, increase dietary fiber and high-quality protein. Moderate consumption of low calorie and high nutrient foods such as oats, broccoli, and chicken breast can be avoided to prevent overeating. Traditional Chinese medicine suggests having three meals at a fixed time, with a light dinner that can be paired with ingredients such as hawthorn and dried tangerine peel to reduce digestion and accumulation, and boiled in water as a substitute for tea.

2. Moderate Exercise

Engage in 3-5 aerobic exercises such as brisk walking and swimming per week, each lasting for at least 30 minutes. Combining core training such as abdominal roll and plank support to strengthen abdominal muscles. Traditional health practices such as the "single lifting of regulating spleen and stomach" movement in the Eight Section Brocade can help promote gastrointestinal peristalsis.

3. Traditional Chinese Medicine Treatment

For obesity with spleen deficiency and excessive dampness, follow the doctor's advice to use Shenling Baizhu Powder to strengthen the spleen and dispel dampness. Moxibustion at acupoints such as Zhongwan and Tianshu can warm up yang and transform qi. Combined with massage techniques, massage along the meridians for 10-15 minutes each time. People with phlegm and blood stasis constitution can try substitute tea drinks such as lotus leaves and cassia seeds.

4. Daily routine regulation

Ensure 7-8 hours of sleep per day to avoid staying up late and causing endocrine disorders. Take a walk after meals to promote digestion and avoid prolonged sitting. Traditional Chinese Medicine believes that falling asleep between 21-23 pm during the hour of Hai can help with the functioning of the Three Jiao Meridian and improve metabolic function.

5. Emotional Management

Long term stress can lead to an increase in cortisol and affect fat breakdown. Anxiety can be alleviated through meditation and breathing exercises. People with liver qi stagnation can massage the Taichong acupoint or drink medicinal teas such as roses and Buddha's hands that soothe the liver and relieve depression.

Reducing belly fat requires comprehensive conditioning, and it is recommended to develop personalized plans and gradually progress. Daily consumption of health tea drinks such as winter melon and lotus leaf tea, ginger and red date tea, etc. can avoid excessive dieting. If accompanied by symptoms such as menstrual irregularities and constipation, it is necessary to seek medical attention promptly to investigate pathological factors such as polycystic ovary syndrome. Persisting in moderate exercise combined with dietary management usually results in significant effects within 3-6 months.

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