How can I reduce my growing belly size

Reducing belly size mainly relies on dietary adjustments, targeted exercise, improving lifestyle habits, stress management, and regular sleep patterns. Abdominal fat accumulation is usually caused by excessive calorie intake, prolonged sitting, hormonal imbalances, slowed metabolism, and incorrect weight loss methods.

1. Dietary adjustment:

Control refined carbohydrates intake and replace white rice noodles with coarse grains such as brown rice and oats. Increase the proportion of high-quality protein and consume 1.2-1.5 grams of eggs, chicken breast, fish, etc. per kilogram of body weight daily. Use olive oil instead of animal fats in cooking, and limit daily nut intake to no more than 15 grams. Avoid sugary drinks and alcohol, drink at least 2000 milliliters of water per day to promote metabolism.

2. Core Training:

Conduct targeted training 3-4 times a week, gradually extend the plank support from 30 seconds to 2 minutes, and do 4 sets of 15 supine abdominal rolls per group. Cooperate with Russian maneuvers such as spinning and aerial pedaling to strengthen the oblique muscle. Choose skipping rope or swimming for aerobic exercise, with a duration of more than 30 minutes each time for better results.

3. Habit improvement:

Get up and move for 5 minutes every hour of sitting, and try standing up while working. Take a 20 minute walk after meals to aid digestion and avoid lying flat immediately. Climbing stairs instead of elevators increases non exercise heat consumption in daily life. Ensuring sufficient sleep helps with leptin secretion and avoids cortisol elevation caused by staying up late.

4. Stress regulation:

Long term stress can lead to sustained secretion of cortisol, promoting visceral fat accumulation. Reduce stress through meditation, deep breathing, and other methods, and practice mindfulness for 10 minutes every day. Cultivate hobbies such as gardening and painting to divert attention and avoid emotional eating.

5. Daily routine:

Fixed 7-8 hours of sleep per day, with the strongest secretion of growth hormone during deep sleep. Avoid eating 3 hours before bedtime and maintain a dark environment in the bedroom. Not catching up on sleep for more than an hour on weekends can help maintain a stable circadian rhythm and increase basal metabolic rate. It takes 4-8 weeks to see significant results in reducing belly size, and extreme dieting or local weight loss products are not recommended. Record daily diet and waist circumference changes, with a monthly weight loss not exceeding 5% of body weight. Menopausal women or those with abnormal blood sugar levels are recommended to develop a plan under the guidance of a doctor. Long term sedentary office workers can try using a standing desk, which is more effective when combined with abdominal breathing training. If there is no improvement for 3 months, it is necessary to investigate the possibility of endocrine diseases such as polycystic ovary syndrome.