How to lose weight and slim down the belly

Weight loss and belly slimming can be achieved through adjusting dietary structure, increasing aerobic exercise, strengthening core training, improving lifestyle habits, and medical intervention when necessary. Abdominal fat accumulation is usually associated with factors such as excess calories, lack of exercise, hormonal imbalances, genetic factors, chronic stress, etc.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and added sugars, and replace white rice and flour with whole grains. Increase the proportion of high-quality protein intake such as chicken breast, fish and shrimp, and ensure 300-500 grams of non starch vegetables per day. Control the amount of edible oil within 25 grams and avoid fried foods. Nuts rich in monounsaturated fatty acids can be consumed in moderation, but attention should be paid to total calorie control.

2. Increase aerobic exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise for at least 30 minutes is necessary to effectively mobilize fat for energy supply. It is recommended to engage in low-intensity aerobic exercise on an empty stomach in the morning, as glycogen reserves are lower and it is easier to burn abdominal fat.

3. Strengthen core training

Actions such as plank support, supine abdominal roll, and Russian rotation can enhance the strength of the transverse abdominal muscles. Perform 3-4 core training sessions per week, repeating each set of movements 12-15 times to complete 3-4 sets. Pay attention to maintaining a normal breathing rhythm during training to avoid holding your breath and causing a sudden increase in abdominal pressure. Strengthening the core muscle group can improve abdominal line, but it requires aerobic exercise to eliminate deep fat.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to increased cortisol levels and promote abdominal fat accumulation. Reduce prolonged sitting time by getting up and moving for 3-5 minutes per hour. Managing stress levels can be achieved by reducing stress hormone secretion through meditation, deep breathing, and other methods. Quit smoking and limit alcohol consumption to avoid alcohol interference with liver fat metabolism function.

5. Medical Intervention

For individuals with a body mass index exceeding 28 and concomitant metabolic abnormalities, medication such as Orlistat capsules may be considered under the guidance of a doctor. Laparoscopic sleeve gastrectomy is suitable for severely obese patients. Radiofrequency lipolysis, cryolipolysis and other medical beauty methods can locally reduce the number of adipocytes, but they need to be performed in formal medical institutions. All medical interventions require lifestyle adjustments to maintain long-term effects.

During the weight loss process, a reasonable weight loss rate of 0.5-1 kg per week should be maintained to avoid extreme dieting leading to a decrease in basal metabolic rate. Recording daily diet and exercise can help establish healthy habits. Pay attention to distinguishing the causes of abdominal distension. If accompanied by changes in bowel habits or pain, seek medical attention promptly to rule out organic diseases. Long term maintenance of a healthy weight requires transforming dietary control and exercise into lifestyle habits, rather than short-term actions.