How to quickly reduce a large belly

The fastest ways to reduce belly size include adjusting dietary structure, strengthening core training, controlling stress hormones, improving sleep quality, and targeted aerobic exercise.

1. Dietary adjustment:

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and control daily sugar intake below 25 grams. Increase the proportion of high-quality protein intake such as chicken breast, fish and shrimp, and ensure that each meal has 1 fist of dietary fiber sources such as broccoli and spinach. Avoid fried foods with high trans fatty acid content, and use steaming as the main cooking method. The daily water intake should reach kg x 30ml of body weight, and drinking 300ml of warm water before meals can reduce the risk of overeating.

2. Core reinforcement:

Perform 3-4 plank support exercises per week, gradually increasing from 30 seconds to 2 minutes. Anti rotation training such as dead worm style and bird dog style can activate the deep transverse abdominis muscle, while Russian rotation combined with medicinal balls can strengthen the oblique abdominis muscle. It is recommended to adopt the Tabata mode of 20 second training+10 second rest, where the energy consumption of 6-test paper abdominal training is equivalent to jogging for 15 minutes. After training, it is necessary to perform cat cow style stretching to prevent muscle stiffness.

3. Stress management:

Continuous increase in cortisol levels can lead to abdominal fat accumulation. Perform the 478 breath method for 10 minutes a day, inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Mindfulness meditation can reduce stress hormones by 23%, and it is recommended to do it during the peak cortisol period from 3-4 pm in the afternoon. supplementing with magnesium containing foods such as pumpkin seeds and dark chocolate can regulate nerve and muscle tension. Avoid consuming caffeine under stress.

4. Sleep optimization:

During deep sleep, the secretion of growth hormone increases threefold. It is recommended to fall asleep before 22:30 and ensure 7 hours of sleep. Avoid blue light exposure 2 hours before bedtime, and keep the room temperature at 18-20 ℃ for better activation of brown fat. Lack of sleep can lead to a 28% increase in ghrelin levels, and it is recommended to supplement 20 minutes of non REM sleep during lunchtime. Using a gravity blanket can increase melatonin secretion by 32%.

5. Aerobic strategy:

Using low-intensity aerobic exercise on an empty stomach for 40 minutes can burn an additional 12% of abdominal fat. HIIT training twice a week, such as opening and closing jumps and bobby jumps, can continuously improve metabolic rate for 72 hours. The pressure of water during swimming can reduce waist circumference by 15%, and fat metabolism efficiency is highest at a water temperature of 26 ℃. Supplementing BCAA branched chain amino acids after exercise can prevent muscle breakdown.

When implementing, it should be noted that breakfast should contain at least 20 grams of protein to prevent muscle loss, and Greek yogurt paired with chia seeds is an ideal choice. Supplementing electrolytes before and after exercise to avoid dehydration, coconut water is better than sports drinks. Recording changes in waist circumference is more meaningful than weighing, and reducing 1-2 centimeters per week is within a safe range. Women should avoid measuring waist circumference before menstruation, as hormonal changes can cause temporary edema. Long term sedentary individuals are recommended to squat against the wall for 30 seconds every hour. If accompanied by bloating, try a low FODMAP diet to eliminate sensitive foods. If the effect is not significant after three months, it is recommended to test thyroid function and insulin resistance. If there are abnormal symptoms such as dizziness and amenorrhea during the weight loss process, seek medical attention immediately.