How can I reduce the weight on my stomach

Losing belly fat requires a combination of dietary adjustments and exercise. The main methods include controlling calorie intake, increasing aerobic exercise, strengthening core training, improving lifestyle habits, and maintaining long-term persistence.

1. Control calorie intake

Reduce the intake of high sugar and high-fat foods, increase the proportion of vegetables, fruits, and high-quality protein. Avoid refined carbohydrates such as white rice, bread, etc., and choose whole grain foods. Maintain a moderate calorie deficit in daily diet, but avoid excessive dieting that may lead to a decrease in basal metabolism.

2. Increase aerobic exercise

Engage in aerobic activities such as running, swimming, cycling, etc. several times a week, lasting for at least half an hour each time. Aerobic exercise can effectively burn body fat, including abdominal fat. The intensity of exercise should be maintained at a level where one can speak but not sing.

3. Strengthen core training

by training abdominal muscles such as plank support, sit ups, and Russian rotations. Although these exercises cannot directly reduce abdominal fat, they can enhance the core muscle group and improve abdominal lines. Suggest conducting core training several times a week.

4. Improve lifestyle habits

Ensure sufficient sleep, reduce stress, and avoid prolonged sitting. Lack of sleep and excessive stress can lead to an increase in cortisol and promote abdominal fat accumulation. Getting up and moving around for a few minutes every hour during work can help reduce abdominal fat accumulation.

5. Maintain long-term persistence

Losing abdominal fat requires sustained effort and cannot be expected to take effect in the short term. Set reasonable weight loss goals and avoid losing weight too quickly every week. Maintain a healthy lifestyle and avoid rebounding after losing weight. Recording diet and exercise can help with long-term persistence. Reducing abdominal fat is a patient process, and it is recommended to start by adjusting diet structure and increasing exercise, gradually changing lifestyle. Be careful not to excessively pursue rapid weight loss, as it may affect your health. At the same time, it is important to recognize the limitations of local weight loss, as systemic weight loss is necessary to effectively reduce abdominal fat. Maintaining a positive and optimistic attitude, and persisting in a healthy lifestyle for a long time, is the key to achieving the desired results.