How can I lose the flesh on my stomach

Losing excess fat on the belly requires a combination of dietary control and exercise, with the core being creating a calorie deficit and strengthening abdominal muscle training. There are mainly methods such as adjusting dietary structure, engaging in aerobic exercise, increasing strength training, improving lifestyle habits, and targeted abdominal training.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high sugar foods, and replace white rice noodles with whole grains. Increase the intake ratio of high-quality proteins such as chicken breast, fish and shrimp, and ensure a moderate amount of nuts and olive oil daily to supplement healthy fats. Vegetables and fruits should account for more than half of each meal, especially high fiber vegetables such as broccoli and spinach, which can help prolong satiety. Avoid fried foods and sugary drinks, and use steaming and stewing as the main cooking method.

2. Engage in Aerobic Exercise

Engage in 4-5 sessions per week of moderate to low-intensity aerobic exercise for at least 30 minutes, such as brisk walking, swimming, or cycling. This exercise can effectively burn body fat, including deep abdominal fat. It is recommended to exercise on an empty stomach in the morning, as glycogen reserves are lower and the body can quickly mobilize fat for energy supply. The appropriate intensity of exercise is to sweat slightly but still be able to talk normally.

3. Increase Strength Training

Schedule 2-3 full body resistance training sessions per week, with a focus on strengthening the major muscle groups. Compound movements such as squats and hard pulls can stimulate multiple groups of muscles to work together and significantly improve basal metabolic rate. Dumbbells, elastic bands, and other equipment can be used to repeat each movement 12-15 times. After an increase in muscle mass, the amount of calories consumed in a resting state will significantly increase.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to increased cortisol levels and promote abdominal fat accumulation. Reduce prolonged sitting time by getting up and moving for 5 minutes every hour. Managing stress and emotions can be alleviated through meditation, deep breathing, and avoiding emotional eating. Quit smoking and limit alcohol consumption, as alcohol can inhibit fat metabolism.

5. Targeted abdominal training

strengthens the rectus abdominis and transversus abdominis muscles by combining movements such as plank support and abdominal rolling, while reducing body fat percentage. Each group of movements should be exhausted, and attention should be paid to controlling the breathing rhythm to avoid neck compensation. After training, abdominal stretching is necessary to prevent muscle stiffness. It should be noted that simple abdominal training cannot achieve local weight loss and must be carried out simultaneously with whole-body weight loss.

Reducing belly size requires continuous adherence for more than 3 months to see significant results. It is recommended to measure waist circumference changes weekly instead of daily weighing. In terms of diet, intermittent fasting can be tried, such as 16:8 light fasting, which can help regulate insulin levels. The exercise plan should be gradual, starting with brisk walking for 20 minutes every day and gradually increasing the intensity. Pay attention to replenishing sufficient water, and it is recommended to drink at least 2000 milliliters of water per day. If accompanied by abnormal blood sugar or endocrine problems, it is recommended to develop personalized plans under the guidance of a doctor.