How to lose weight for middle-aged men with big bellies using traditional methods

Middle aged men with abdominal obesity can lose weight through traditional methods such as adjusting their diet, increasing aerobic exercise, and improving their lifestyle habits. Abdominal fat accumulation is mainly related to factors such as decreased metabolic rate, overeating, and prolonged sitting, and targeted measures need to be taken.

1. Dietary Adjustment

Reduce refined carbohydrates intake and replace white rice noodles with coarse grains such as brown rice and oats. Control daily total calorie intake and increase the proportion of high-quality proteins such as chicken breast and fish and shrimp. Avoid high sugar and high-fat snacks, and finish dinner 3 hours before bedtime. Moderate consumption of beverages such as green tea and Pu erh tea can help with metabolism.

2. Aerobic exercise

4-5 times a week, engage in brisk walking, swimming, or cycling for at least 30 minutes. Adopt interval training method, such as brisk walking for 2 minutes followed by a 1-minute slow walking cycle. Persist in climbing stairs instead of elevators, and get up and move around for 5 minutes every hour during work. Combining abdominal breathing during exercise can enhance the participation of core muscle groups.

3. Strength Training

Core exercises targeting the waist and abdomen 2-3 times a week, such as gradually extending plank support from 30 seconds to 2 minutes. Pay attention to controlling the speed when performing abdominal rolls, Russian rotations, and other movements, 15-20 times per group. Can be paired with compound movements such as kettlebell swinging to enhance overall metabolic rate.

4. Lifestyle Habits

Ensure 7 hours of deep sleep per day and avoid staying up late which can lead to elevated cortisol levels. Reduce social drinking, as alcohol can inhibit fat breakdown. Maintain correct sitting posture during work and avoid prolonged abdominal pressure. Meditation can relieve stress and prevent emotional eating.

5. Traditional Chinese Medicine Treatment

Massage the abdominal acupoints with meridians and the Tian Shu acupoint appropriately to promote local circulation. Apply moxibustion to Shenque acupoint 2-3 times a week for 15 minutes each time. Add ingredients such as hawthorn and tangerine peel to the diet to strengthen the spleen and reduce digestion. Avoid excessive dieting that can lead to spleen and stomach dysfunction.

The process of reducing belly weight requires patience, and it is recommended to lose no more than 5% of body weight per month. Regularly measuring changes in waist circumference is more meaningful than focusing on weight. Changes in diet and exercise should be gradual, sudden and drastic adjustments can lead to a rebound. If metabolic problems such as hypertension and high uric acid occur, a plan should be developed under the guidance of a doctor. Maintaining a regular daily routine and a positive mindset over the long term is the key to preventing weight gain.