How can I lose the weight on my stomach

Reducing belly fat requires comprehensive interventions such as dietary adjustments, exercise, and lifestyle changes. Abdominal fat accumulation is mainly related to factors such as excess calories, decreased metabolic rate, and hormonal imbalance. Targeted weight loss strategies can effectively improve waist circumference.

1. Dietary control

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and flour with whole grains. Increasing the intake ratio of high-quality proteins such as chicken breast, fish and shrimp can prolong satiety and promote muscle synthesis. The recommended daily intake of vegetables is over 500 grams, especially dark vegetables such as broccoli and spinach that are rich in dietary fiber. Choose steaming or cold dishes for cooking, and avoid fried foods. Control the daily intake of healthy fats such as nuts to within 20 grams.

2. Aerobic Exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Intermittent high-intensity training can significantly improve fat burning efficiency, using alternating running or skipping rope modes. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise for at least 30 minutes is necessary to effectively mobilize fat for energy supply. Fasting aerobic exercise in the morning may increase fat oxidation rate, but individuals with low blood sugar should be cautious.

3. Strength Training

Conduct full body resistance training three times a week, with a focus on strengthening the core muscle group. Actions such as plank support and supine abdominal roll can enhance the tension of the transverse abdominal muscles. Compound movements such as squats and hard pulls can stimulate multi muscle coordination and increase basal metabolic rate. supplementing whey protein after training can help with muscle repair, and an increase in muscle mass can continuously burn calories. The use of elastic bands or self weight training can also achieve shaping effects.

4. Lifestyle Habits

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can increase cortisol levels and promote abdominal fat accumulation. Relieve stress through meditation, deep breathing, and other methods. Long term stress can lead to an increase in visceral fat. Avoid prolonged sitting and get up and move for 5 minutes every hour. Abstain from sugary drinks and alcohol, as these empty calories will be preferentially converted into abdominal fat storage. Maintaining a regular daily routine helps balance leptin secretion. Although local weight loss does not exist, targeted core training can improve abdominal line. Vacuum abdominal training can enhance the control of abdominal protrusion by the transverse abdominis muscle. Russian rotations, leg lifts, and other movements can sculpt the contours of abdominal muscles. Combining abdominal massage or cold compress after exercise may promote blood circulation. Waist waist products only temporarily improve appearance and cannot truly reduce fat accumulation.

Reducing belly weight requires continuous persistence to be effective, and short-term extreme dieting may result in loss of water and muscle rather than fat. It is recommended to measure waist circumference changes weekly instead of daily weighing. The normal weight loss rate is 0.5-1 kilogram per week. Middle aged and elderly people should pay attention to avoiding rapid weight loss and skin sagging, and can supplement with collagen. Postpartum women should wait until their pelvic floor muscles have recovered before engaging in high-intensity abdominal training. Any weight loss method should be accompanied by sufficient water intake, with a recommended daily intake of 2000 milliliters or more. If accompanied by abnormal blood sugar or hormone problems, it is recommended to develop personalized plans under the guidance of a doctor.