How can I lose weight on my belly

Small belly can be reduced by adjusting diet, increasing exercise, improving lifestyle habits, local exercise, 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 whole grains such as oats and brown rice, paired with dark vegetables such as broccoli and spinach. Avoid sugary drinks and alcohol, and control daily total calorie intake within a reasonable range. Long term high salt diet may lead to edematous abdominal distension, and it is necessary to limit the intake of processed foods.

2. Increase Exercise

Engage in 150-300 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. HIIT high-intensity interval training can improve fat burning efficiency, achieving the same effect as regular aerobic exercise for 40 minutes every 20 minutes. Supplementing whey protein appropriately after exercise can help maintain muscle mass and avoid a decrease in basal metabolic rate.

3. Improve lifestyle habits

Ensure 7-9 hours of high-quality sleep per day. Lack of sleep can lead to increased cortisol levels and promote abdominal fat accumulation. 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. Chronic stress can stimulate visceral fat hyperplasia. Quitting smoking can help improve metabolic function and reduce abdominal fat accumulation.

4. Local exercise

Core exercises such as plank support and abdominal roll can enhance the strength of the transverse abdominal muscles, but aerobic exercise is required to eliminate fat. Vacuum abdominal exercises can activate deep abdominal muscles, with 3 groups per day for 15 seconds each. Choose Roman chair side bending, hanging leg lifting and other movements for equipment training, 2-3 times a week, pay attention to movement standards and avoid compensation.

5. Medical Intervention

For stubborn abdominal obesity with a BMI exceeding 28, medication such as Orlistat capsules may be considered under the guidance of a doctor. Ultrasound lipolysis, cryolipolysis and other medical beauty methods can effectively reduce the number of adipocytes. Patients with severe obesity and metabolic syndrome may choose weight loss surgery such as laparoscopic gastrectomy after evaluation.

Reducing abdominal fat requires persisting for 3-6 months to show results, and it is recommended to measure waist circumference changes every week instead of simply focusing on weight. The main cooking method is steaming and boiling, and drinking at least 2000 milliliters of water per day promotes metabolism. It is normal for women to experience temporary abdominal distension before their menstrual period. If accompanied by symptoms such as abdominal pain and abnormal bowel movements, pathological obesity such as polycystic ovary syndrome and Cushing's syndrome should be investigated.