How to massage a big belly to lose weight

Big belly can promote fat metabolism and blood circulation through massage, assisting in weight loss. Choosing the correct massage technique, combined with dietary control and moderate exercise, yields better results.

1. Abdominal massage technique

Abdominal push method: Lie flat, overlap your hands, start from below the sternum, and push down along the midline of the abdomen to the pubic bone, repeating 10-15 times.

Abdominal Rubbing Method: Gently rub the abdomen clockwise with the palm of your hand, lasting 5-10 minutes each time, to help promote intestinal peristalsis and fat breakdown.

Beating method: Gently pat the abdomen with both hands, with moderate force, for 1-2 minutes each time, stimulating abdominal muscles and fat metabolism.

2. Dietary Adjustment

Control calorie intake: reduce the intake of high sugar and high-fat foods, and increase the proportion of vegetables, fruits, and whole grains.

Increase dietary fiber: Eat more fiber rich foods such as oats, sweet potatoes, and beans to help promote digestion and reduce abdominal fat accumulation.

Moderate protein: Choose high-quality protein sources such as chicken breast, fish, and tofu to help maintain muscle mass and increase basal metabolic rate.

3. Moderate Exercise

Aerobic Exercise: Engage in 3-5 aerobic exercises per week, such as brisk walking, running, swimming, each lasting more than 30 minutes, to help burn body fat.

Core Training: Incorporating core exercises such as plank support and sit ups to strengthen abdominal muscles and improve abdominal lines.

Stretching and Relaxing: Perform abdominal stretching after exercise, such as cat style stretching, to help relax abdominal muscles and promote blood circulation.

4. Improvement of lifestyle habits

Adequate sleep: Ensure 7-8 hours of high-quality sleep every day, avoid staying up late, as insufficient sleep can affect metabolism and fat breakdown.

Reduce stress: Relieve stress through meditation, deep breathing, and other methods. Excessive stress can lead to increased cortisol secretion and promote abdominal fat accumulation.

Regular sleep schedule: Maintaining a regular sleep schedule, avoiding overeating and prolonged sitting, can help maintain a healthy weight. Losing weight with a big belly requires a comprehensive adjustment of massage, diet, exercise, and lifestyle habits. Adhering to the correct massage techniques, combined with a scientific diet and exercise plan, can effectively reduce abdominal fat and shape a healthy body shape. Long term persistence leads to more significant results.