How to lose a particularly large belly

Reducing belly size can be achieved through adjusting dietary structure, strengthening core training, improving lifestyle habits, controlling stress levels, and medical interventions. Abdominal fat accumulation is mainly related to excess calories, muscle relaxation, metabolic slowdown, hormone imbalance, and genetic factors.

1. Adjust dietary structure:

Reduce the intake of refined carbohydrates and high sugar foods, increase the proportion of dietary fiber and high-quality protein. It is recommended to choose low glycemic index foods such as whole grains, green leafy vegetables, and chicken breast, and avoid sugary drinks and fried foods. Control the daily calorie deficit at 300-500 calories and use a small amount of multi meal mode to stabilize blood sugar.

2. Strengthen core training:

Conduct 3-5 specialized training sessions per week for the transverse and rectus abdominis muscles. Actions such as plank support, dead insect stance, and hanging leg lifts can effectively activate deep muscle groups, and when combined with aerobic exercises such as swimming and skipping rope, burn visceral fat. Each training session should ensure the quality of movements rather than quantity, to avoid lumbar compensation.

3. Improve lifestyle habits:

Ensure 7 hours of high-quality sleep per day and avoid cortisol elevation caused by staying up late. Get up and move around every 90 minutes during work to correct poor posture such as pelvic tilt. Quit the habit of excessive drinking, as alcohol can inhibit fat metabolism and promote abdominal fat accumulation.

4. Control stress levels:

Long term stress can stimulate cortisol secretion and promote fat concentration towards the abdomen. Autonomic nervous system function can be regulated through stress reducing methods such as meditation and deep breathing to maintain the balance of leptin and ghrelin. It is recommended to practice mindfulness for 15 minutes every day.

5. Medical Assistance Intervention:

For stubborn abdominal obesity with a BMI exceeding 28, medication such as orlistat may be considered under the guidance of a doctor. Ultrasound lipolysis, cryolipolysis, and other medical beauty methods can target the destruction of adipocytes, but the effect needs to be maintained by adjusting lifestyle. Individuals with insulin resistance require metabolic assessment. Reducing belly size requires multidimensional collaborative intervention, and it is recommended to develop a 12 week progressive plan. Focus on adjusting diet and daily routine for the first 4 weeks, add high-intensity interval training for the middle 4 weeks, and strengthen core shaping for the last 4 weeks. Daily recording of waist circumference changes, women during menstruation should avoid measuring during the luteal phase. Replace animal oil with olive oil during cooking and increase the intake of Omega-3 rich foods such as salmon. You can choose a yoga ball as a substitute for an office chair to maintain a compressed state in daily life. If combined with abnormal blood sugar or continuous waist circumference growth, it is recommended to seek medical attention from the endocrinology department to investigate metabolic syndrome.