How can I reduce the weight on my stomach

Reducing excess fat on the belly requires comprehensive interventions such as dietary adjustments, exercise, and lifestyle improvement. The main methods include controlling calorie intake, increasing aerobic exercise, strengthening core training, ensuring adequate sleep, and managing stress levels.

1. Control calorie intake

Reduce the intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Choose whole grains instead of polished rice and white flour, use low oil cooking methods such as steaming, and avoid fried foods and sugary drinks. Maintain a moderate calorie deficit daily, but avoid excessive dieting that may lead to a decrease in basal metabolism.

2. Increase aerobic exercise

Engage in moderate intensity aerobic exercise such as brisk walking, swimming, cycling, etc. multiple times a week, each time lasting for a long time. Aerobic exercise can effectively burn deep abdominal fat and improve insulin sensitivity. Starting from 30 minutes per day, gradually increase the duration and intensity of exercise.

3. Strengthen core training

Regularly perform core muscle group training such as plank support, supine abdominal roll, and Russian rotation. These movements can strengthen deep muscles such as the transverse abdominal muscles, improve abdominal muscle tension, and make the waist and abdomen lines tighter. Pay attention to maintaining the correct posture and avoid compensatory force on the neck.

4. Ensure adequate sleep

Maintain regular sleep time every day, with adults recommended 7-9 hours. Lack of sleep can lead to an increase in cortisol levels, promoting abdominal fat accumulation. Establish a fixed sleep schedule, avoid using electronic devices before bedtime, and create a good sleeping environment.

5. Managing stress levels

Long term stress can stimulate the body to secrete more cortisol, leading to the concentration of fat in the abdomen. Stress can be relieved through meditation, deep breathing, yoga, and other methods. Cultivate interests and hobbies, maintain a positive attitude, and avoid negative coping strategies such as emotional eating. Reducing belly weight requires patience and persistence, and it is not recommended to adopt extreme dieting or excessive exercise. In addition to the above methods, it is also important to pay attention to replenishing sufficient water, avoiding prolonged sitting, and getting up and moving every hour of sitting. If accompanied by other health problems or long-term ineffective treatment, it is recommended to consult a professional doctor or nutritionist to develop a personalized plan. Healthy lifestyle changes are more important than short-term rapid weight loss, and it is necessary to establish sustainable eating and exercise habits.