How can I lose weight from my belly

Thin belly can be achieved through adjusting diet, increasing exercise, improving lifestyle habits, local shaping training, medical intervention, and other methods. Abdominal fat accumulation is usually related to factors such as excess calories, metabolic abnormalities, hormonal imbalances, lack of exercise, and genetics.

1. Adjust diet

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. The daily staple food can be replaced with low glycemic index foods such as oats and brown rice, paired with non starch vegetables such as broccoli and spinach. Avoid sugary drinks and alcohol, and control daily total calorie intake below consumption. Some people may have lactose intolerance or gluten allergy, and their dietary structure needs to be adjusted accordingly.

2. Increase Exercise

Engage in aerobic exercise such as brisk walking and swimming for at least 150 minutes per week, combined with high-intensity interval training to accelerate fat breakdown. Perform resistance training such as plank support and abdominal rolling for rectus abdominis and transverse abdominis muscles, 20-30 minutes each time, 3-4 times a week. Timely replenish water and electrolytes after exercise to avoid affecting metabolic efficiency due to dehydration.

3. Improve lifestyle habits

Ensure 7-9 hours of high-quality sleep per day and regulate cortisol levels. Avoid prolonged sitting and get up and move for 5 minutes every hour. Managing stress can be achieved through meditation, deep breathing, and other methods to reduce stress eating. Quitting smoking can help improve visceral fat metabolism and limit nighttime eating time to at least 3 hours before bedtime.

4. Local shaping training

activates the transverse abdominis muscle through vacuum abdominal contraction exercises, combined with Russian rotation exercises for the oblique abdominis muscle. Using a fitness ball to roll the abdomen can enhance core stability, while hanging leg lifts can strengthen lower abdominal muscles. Training should be gradual to avoid muscle compensation or injury caused by overtraining.

5. Medical Intervention

For stubborn abdominal obesity, medication such as Orlistat capsules can be considered under the guidance of a doctor. Medical beauty techniques such as cryolipolysis and radiofrequency tightening can effectively reduce the number of adipocytes. Severe rectus abdominis separation requires repair through abdominal wall reconstruction, and patients with metabolic syndrome need systematic treatment for underlying diseases. Thin belly requires long-term lifestyle adjustments and should not rely on short-term extreme dieting or excessive exercise. It is recommended to measure waist circumference changes weekly and monitor progress in combination with body fat percentage. If accompanied by abnormal symptoms such as menstrual disorders and skin purple lines, it is necessary to promptly investigate endocrine diseases such as Cushing's syndrome. Daily shapewear can assist in improving body shape, but it should not be too tight and affect breathing and circulation.