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 related to factors such as excess calories, metabolic abnormalities, and hormonal imbalances.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. It is recommended to choose low sugar staple foods such as brown rice and oats, and pair them with foods such as broccoli and chicken breast. Avoiding sugary drinks and alcohol, drinking 1500-2000 milliliters of water daily can help with metabolism. Long term high calorie diet can lead to visceral fat deposition, which may be accompanied by symptoms such as insulin resistance.

2. Increase aerobic exercise

Engage in 4-5 sessions of moderate to high-intensity aerobic exercise for at least 30 minutes per week, such as jogging, swimming, or skipping rope. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise can effectively burn abdominal fat. Sitting for a long time can reduce the activity of lipoproteins, which may lead to symptoms such as increased waist circumference and elevated blood lipids.

3. Strengthen core training

Flatbed support, abdominal rolling and other movements can enhance the strength of the transverse abdominal muscle, 20 minutes each time, 3 times a week. A weak core muscle group can lead to abdominal relaxation, which may be accompanied by symptoms of lower back pain. During training, abdominal breathing should be coordinated to avoid compensatory force from the neck.

4. Improve lifestyle habits

Ensure 7-8 hours of sleep per day. Elevated cortisol levels can promote abdominal fat accumulation. Overeating and binge eating behavior may occur when under excessive stress. It is recommended to relieve stress through meditation, deep breathing, and avoid eating at night.

5. Medical Intervention

For individuals with a BMI exceeding 28 or concomitant metabolic syndrome, medication such as Orlistat capsules can be used according to medical advice. Severe obesity with sleep apnea may require sleeve gastrectomy. Drug abuse may lead to adverse reactions such as diarrhea and lipid soluble vitamin deficiency.

It is recommended to measure waist circumference once a week during weight loss, with a recommended reduction rate of 0.5-1 centimeters. The cooking method is mainly steaming and boiling, avoiding frying. Daily diet and exercise can be recorded to gradually establish healthy habits. If discomfort such as dizziness and fatigue occurs, the weight loss plan should be adjusted in a timely manner. Maintaining a regular daily routine and moderate exercise for a long time is the key to preventing rebound.