How to lose weight from a chubby belly

Small belly fat can be reduced by adjusting diet structure, increasing aerobic exercise, strengthening core muscle training, controlling stress hormone secretion, and improving sleep quality. Abdominal fat accumulation is usually related to factors such as excess calories, prolonged sitting, and hormonal imbalances.

1. Adjust dietary structure

Reduce refined carbohydrates and added sugar intake, replace white rice and flour with whole grains, and increase the proportion of high-quality protein and dietary fiber. The recommended daily vegetable intake is 300-500 grams, with priority given to dark vegetables such as broccoli and spinach. Avoid fried foods and sugary drinks, and use steaming and stewing as the main cooking method. A high salt diet may lead to edematous abdominal distension, and sodium intake needs to be controlled.

2. Increase aerobic exercise

Engage in 150-300 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 can effectively mobilize fat for energy supply. Avoid relying solely on local slimming movements, and engage in whole-body aerobic exercise to promote visceral fat breakdown. Warm up and stretch before and after exercise, gradually increasing the duration and intensity of the exercise.

3. Strengthening Core Training

Actions such as plank support, dead insect stance, and bird dog stance can enhance the strength of the transverse abdominal muscles and improve abdominal relaxation. Perform 3-4 core training sessions per week, with each set of movements lasting 15-30 seconds, repeating 3-5 sets. Maintain a normal breathing rhythm during training to avoid holding your breath and causing a sudden increase in abdominal pressure. Combining Pilates or yoga can enhance muscle control, but attention should be paid to movement standardization to prevent compensation.

4. Control stress hormones

Long term stress can lead to an increase in cortisol levels, promoting fat accumulation in the abdomen. Regulate autonomic nervous system function through mindfulness meditation and deep breathing exercises, ensuring 10-15 minutes of relaxation time every day. To avoid relieving stress through overeating, you can try gardening, handicrafts, and other distractions. Professional psychological counseling can be sought when experiencing severe anxiety.

5. Improving Sleep Quality

Lack of sleep can disrupt the balance of leptin and ghrelin, increasing the desire to eat at night. Stay asleep before 23:00 and ensure 7-9 hours of high-quality sleep. Avoid using electronic devices 2 hours before bedtime and create a dark and quiet sleeping environment. Patients with sleep apnea syndrome need timely treatment, as this condition is closely related to central obesity. Reducing abdominal fat requires comprehensive intervention, and the effectiveness of a single method is limited. It is recommended to record daily diet and exercise, and regularly measure changes in waist circumference. To avoid skin sagging caused by rapid weight loss, a healthy weight loss rate of 2-4 kilograms per month is recommended. If accompanied by symptoms such as menstrual disorders and purple lines, it is necessary to investigate endocrine disorders such as Cushing's syndrome. The key to long-term weight management is to establish sustainable and healthy lifestyle habits.