How to make the stomach shrink fastest and most effectively

The fastest and most effective ways to reduce belly size include adjusting dietary structure, strengthening core training, controlling calorie intake, improving lifestyle habits, and targeted aerobic exercise.

1. Adjust diet:

Reduce the intake of refined carbohydrates and high sugar foods, 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 recommend a daily vegetable intake of at least 500 grams. Avoid sugary drinks and alcohol, and choose low-fat dairy products. You can try intermittent fasting to control your eating time within 8 hours.

2. Core Training:

Conduct 3-4 abdominal muscle exercises per week, including plank support, abdominal roll, Russian rotation, and other movements. Choose 4-5 movements for each training session, complete 3 sets of each movement, and complete 12-15 repetitions per set. Pay attention to breathing rhythm during training and avoid compensatory force from the neck. Strengthening the core muscle group can improve abdominal line.

3. Calorie control:

Accurately calculates daily intake through food weighing and recording apps, and recommends creating a calorie gap of 300-500 calories. The recommended daily intake for men is 1800-2000 calories, and for women it is 1500-1800 calories. Choose low GI foods to prolong satiety, eat vegetables before the main course at each meal.

4. Habit improvement:

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 sedentary time by getting up and moving for 5 minutes every hour. Managing stress levels can alleviate anxiety through meditation, deep breathing, and other methods. Quit smoking, limit alcohol consumption, and avoid eating at night.

5. Aerobic exercise:

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. You can try high-intensity interval training, such as a 20 second sprint run combined with a 40 second slow walk, repeating 10-15 sets. Drink enough water after exercise, and warm up and stretch before and after exercise. Reducing belly size requires a combination of diet and exercise. It is recommended to record changes in waist circumference daily and maintain a moderate calorie deficit. Choose high nutrient dense foods such as whole grains, lean meat, fresh fruits and vegetables, and avoid fried foods and processed snacks. The exercise plan should include aerobic and strength training, gradually increasing the intensity. Ensure adequate sleep and water intake, and manage stress levels. If there is no significant improvement after 3 months, it is recommended to consult a professional nutritionist or fitness coach to adjust the plan. Be careful to avoid extreme dieting or excessive exercise, and the recommended healthy weight loss rate is 0.5-1 kilogram per week.