How can I reduce the weight on my stomach

Reducing belly fat requires multidimensional interventions such as dietary control, exercise, and lifestyle adjustments. The main methods include controlling calorie intake, increasing aerobic exercise, strengthening core training, improving sleep quality, and managing stress levels.

1. Control calorie intake

Reduce refined carbohydrates and high-fat foods, increase intake of high-quality protein and dietary fiber. Choose whole grains, lean meat, fish, soy products, and plenty of vegetables and fruits, and avoid sugary drinks and fried foods. The daily calorie deficit should be controlled within a reasonable range, and excessive dieting may lead to a decrease in basal metabolism.

2. Increase aerobic exercise

Engage in aerobic activities such as brisk walking, jogging, swimming, etc. every week for at least 30 minutes each time. Aerobic exercise can effectively burn abdominal fat, and it is recommended to combine interval training to improve fat burning efficiency. Maintain regular exercise habits and avoid a sedentary lifestyle.

3. Strengthen core training

Strengthen the transverse and rectus abdominis muscles through movements such as plank support, abdominal roll, and Russian rotation. Although core training cannot achieve local weight loss, it can improve abdominal line and metabolic function. Conduct 3-4 targeted training sessions per week, paying attention to standardized movements and avoiding lumbar compensation.

4. Improve sleep quality

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can disrupt the secretion of leptin and ghrelin. Establish a fixed sleep schedule and avoid blue light stimulation and overeating before bedtime. The deep sleep stage plays an important role in fat metabolism and hormone regulation.

5. Managing stress levels

Long term stress can lead to an increase in cortisol and promote abdominal fat accumulation. Relieve stress and avoid emotional eating through meditation, deep breathing, yoga, and other methods. Cultivating hobbies and interests can also help reduce the impact of psychological stress on weight.

Reducing belly weight requires maintaining a healthy lifestyle and avoiding extreme methods of rapid weight loss. It is recommended to record diet and exercise, and regularly measure changes in waist circumference. If accompanied by abnormal blood sugar or endocrine problems, timely medical examination should be sought. Maintain patience and a scientific attitude. There are individual differences in the rate of fat loss in different parts of the body, and comprehensive intervention is necessary to achieve long-term results.