How can I reduce the weight on my stomach

Reducing belly fat requires a combination of scientific diet, regular exercise, and lifestyle adjustments. The main methods include controlling calorie intake, strengthening core training, improving metabolic function, reducing sedentary time, and regulating stress levels.

1. Control calorie intake

Reduce the intake of refined carbohydrates and added sugars, replace white rice and flour with whole grains, and increase the proportion of vegetables and high-quality protein. Avoid sugary drinks and fried foods, and use low oil cooking methods such as steaming and boiling. It is recommended to control the daily calorie deficit within a reasonable range, as excessive dieting may lead to muscle loss and metabolic decline.

2. Strengthen core training

Perform weekly core muscle group training such as plank support, abdominal roll, and Russian rotation, combined with compound movements such as squats and hard pulls. Aerobic exercise options include brisk walking, swimming, and other low-intensity continuous exercises, each lasting for more than 30 minutes. supplementing with an appropriate amount of protein after exercise can help maintain muscle mass, and an increase in muscle tissue can improve basal metabolic rate.

3. Improve metabolic function

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to reduced leptin secretion. Moderate consumption of green tea or black coffee may help promote fat oxidation. Avoid eating at night, maintain an empty stomach for 3 hours after dinner before falling asleep, and intermittent fasting may help improve insulin sensitivity in some populations.

4. Reduce sedentary time

Get up and move for 5 minutes every hour, and break the sedentary state by standing for work or taking a walk for meetings. Choose non exercise calorie burning methods such as climbing stairs and commuting on foot in daily life. Maintain correct sitting posture for a long time and avoid poor posture such as pelvic tilt, which can cause abdominal muscle relaxation.

5. Regulate stress levels

Reduce cortisol levels through meditation, deep breathing, and other methods. Long term stress can promote fat accumulation in the abdomen. Cultivate a regular schedule and avoid relieving emotions through overeating. Adequate sun exposure to supplement vitamin D may affect the efficiency of fat metabolism.

Reducing belly weight requires maintaining a healthy lifestyle and avoiding skin sagging caused by rapid weight loss. It is recommended to lose no more than 1% of body weight per week, and combining massage and sufficient hydration intake can help maintain skin elasticity. Recording diet and exercise data can help adjust the plan in a timely manner. When encountering plateau periods, try changing exercise patterns or adjusting nutritional structure. Special groups such as postpartum women need to undergo pelvic floor muscle recovery training, and middle-aged and elderly people should pay attention to avoiding excessive dieting that can cause malnutrition.