How to lose weight with only a big belly and no body fat

In response to the situation where the body is not obese but only the abdomen is obese, it is necessary to focus on improving visceral fat and subcutaneous fat in the abdomen. This body type is usually associated with metabolic syndrome and requires targeted measures.

1. Control refined carbohydrates

Reduce the intake of high GI foods such as white rice and flour, replace with whole grains, and control daily carbohydrates to 100-150 grams. Refined carbohydrates will be directly converted into abdominal fat for storage.

2. High intensity interval training

HIIT training is performed three times a week (such as a 20 second sprint followed by a 40 second jogging cycle), which is particularly effective in reducing visceral fat and is 2-3 times more effective than uniform aerobic exercise.

3. Targeted core training [SEP]: Conduct deep core muscle group training such as plank support and dead worm exercises to enhance the strength of the transverse abdominal muscles. For every 1 kilogram increase in muscle mass, the basal metabolic rate increases by approximately 50 kcal/day.

4. Regulating stress hormones

Control cortisol levels through meditation, deep breathing, and other methods. Elevated levels of stress hormones can lead to concentrated accumulation of fat in the abdomen, particularly affecting visceral fat accumulation.

It is recommended to ensure 7 hours of sleep every day and avoid staying up late. Measure waist circumference changes on an empty stomach in the morning. Men should keep it below 85cm, while women should keep it below 80cm as a healthy standard.