How to get rid of the fat in the stomach

Reducing abdominal fat is mainly achieved through adjusting dietary structure, increasing aerobic exercise, strengthening core training, improving metabolic function, and maintaining regular sleep patterns.

1. Adjust diet:

Control refined carbohydrates intake and replace white rice noodles with whole grains such as brown rice and oats. Increase the proportion of high-quality protein and consume approximately 1.5 grams per kilogram of body weight of chicken breast, fish, or soy products per day. Adopting the Mediterranean dietary pattern, consuming over 500 grams of non starchy vegetables daily and cooking with olive oil. Avoid sugary drinks and alcohol, and drink at least 2000 milliliters of water per day.

2. Aerobic exercise:

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Adopting interval training methods, such as alternating 30 second sprints with 1-minute jogging. Maintain a heart rate in the range of 220 age x 60% -70% during exercise. Exercising on an empty stomach in the morning can increase fat burning efficiency by 20%, but people with low blood sugar should be cautious.

3. Core Training:

Perform plank support training three times a week, gradually increasing from 30 seconds to 2 minutes. Perform Russian rotations, supine pedaling, and other movements 15-20 times per group. Cooperate with breathing training, with the abdomen raised during inhalation and the core muscles tightened during exhalation. Strength training can increase basal metabolic rate, consuming an additional 110 calories per day for every 1 kilogram of muscle gained.

4. Improve metabolism:

Ensure 7 hours of deep sleep, as insufficient sleep can lead to a 30% increase in cortisol levels. Supplementing with vitamin D and omega-3 fatty acids to improve insulin sensitivity. Adjusting the biological clock through intermittent fasting, the 16:8 light fasting method is recommended. Regularly check waist circumference. Men over 85 centimeters and women over 80 centimeters should be alert to excessive visceral fat.

5. Regular schedule:

Establish a fixed meal time and avoid eating after 8 pm. Having bowel movements at the same time every day, squatting is more conducive to intestinal emptying. Getting up and moving for 2 minutes every hour during work, prolonged sitting can reduce lipase activity by 90%. By meditating to relieve stress, chronic stress can increase the rate of abdominal fat accumulation by two times.

Abdominal fat reduction requires multidimensional collaborative intervention. It is recommended to adopt a low glycemic index diet in terms of diet, and control the total daily calories to about 1.2 times the basal metabolism. Combining resistance training with high-intensity interval training in terms of exercise, the weekly exercise consumption is 2000-3000 kcal. Sleep quality directly affects leptin secretion, with the highest efficiency of fat breakdown occurring during deep sleep. Regular body fat testing can be conducted, and visceral fat levels should be controlled below 10. Stubborn abdominal obesity should exclude endocrine diseases such as polycystic ovary syndrome and hypothyroidism, and medical intervention should be carried out under the guidance of a doctor if necessary.