Can I lose weight with a big belly

Having a small belly can generally be reduced through weight loss, but it requires a comprehensive intervention that combines dietary adjustments and exercise. Abdominal fat accumulation may be related to factors such as prolonged sitting, high sugar diet, and hormonal changes. To reduce abdominal fat, it is necessary to control daily total calorie intake and avoid foods high in refined sugars and trans fats. Increasing the intake of whole grains, vegetables, fruits, and high-quality protein can help maintain blood sugar stability. Engaging in aerobic exercise such as brisk walking, swimming, etc. for more than 150 minutes per week, combined with core muscle training, can improve local metabolic efficiency. Due to genetic factors or insulin resistance, some populations may have a slower rate of abdominal fat breakdown and need to extend their weight loss cycle. Postpartum or menopausal women may experience hormone related abdominal obesity, and the effect of weight loss alone may be limited, requiring hormone regulation. Long term use of glucocorticoids may lead to central obesity, and medication plans should be adjusted under the guidance of a doctor. When there is an excess of visceral fat, metabolic indicators such as blood pressure and blood glucose need to be monitored.

It is recommended to maintain a regular daily routine and avoid stress eating. When cooking, use olive oil instead of animal oil, and drink at least 1500 milliliters of water per day to promote metabolism. If there is no change in weight or continuous increase in waist circumference for 6 months, medical examination should be conducted to investigate pathological factors such as polycystic ovary syndrome and Cushing's syndrome.