How to quickly reduce a thick waist and a large belly

A thick waist and a large belly can be quickly reduced by adjusting dietary structure, strengthening core training, controlling stress hormones, improving sleep quality, and avoiding prolonged sitting. The accumulation of visceral fat is mainly related to metabolic disorders, muscle loss, hormone imbalances, and other factors.

1. Adjust dietary structure:

Reduce refined carbohydrates intake and replace white rice with low GI staple foods such as brown rice and oats. Increase the proportion of high-quality protein and consume no less than 1.6 grams of protein per kilogram of body weight per day, such as eggs and chicken breast meat. supplementing with omega-3 fatty acids, salmon, and flaxseed oil can reduce visceral fat synthesis. Daily dietary fiber intake should be at least 30 grams, and foods such as broccoli and chia seeds can enhance satiety.

2. Strengthen core training:

Plate support can activate the deep muscle group of the transverse abdominal muscle, with 3 groups per day and each group maintained for 60 seconds. Hanging leg lifts can strengthen lower abdominal strength, 12-15 times a week, 3 times a week. Russian rotation combined with weight-bearing can exercise the oblique muscles of the abdomen, using 5kg dumbbells 20 times per group. Wave speed ball training can improve core stability, and it is recommended to conduct targeted training for 20 minutes twice a week.

3. Control stress hormones:

Elevated cortisol promotes fat accumulation in the abdomen. Practicing deep breathing for 10 minutes every day can reduce stress reactions and decrease cortisol levels by 26%. Regular relaxation exercises such as yoga and tai chi, three times a week, can significantly improve the secretion of stress hormones. Supplementing with magnesium rich foods such as pumpkin seeds and spinach can help regulate the neuroendocrine system.

4. Improving sleep quality:

Lack of sleep can lead to a 23% decrease in leptin, and 7-9 hours of deep sleep should be ensured every night. Avoiding blue light exposure 2 hours before bedtime can increase melatonin secretion by 3 times. Maintain a bedroom temperature of 18-22 ℃, as the body's fat metabolism efficiency is higher in a cool environment. Establishing a fixed sleep schedule and disrupting the biological clock can increase the risk of waist circumference growth by 45%.

5. Avoid prolonged sitting:

Getting up and moving for 3 minutes every hour can activate lipoprotein lipase activity. Using a standing desk can reduce waist circumference by 1.2 centimeters per month. Choosing to walk or ride for commuting, taking over 8000 steps per day can effectively reduce visceral fat. Squatting against the wall while watching TV can increase basal metabolic rate by 12% for a total of 30 minutes per day.

Implement a Mediterranean dietary pattern, with olive oil, deep-sea fish, and nuts as the main sources of fat, combined with a daily intake of 30 grams of nuts. Engage in high-intensity interval training, such as a 20 second sprint followed by a 40 second slow walk, three times a week to burn targeted abdominal fat. Drinking green tea or oolong tea, tea polyphenols can inhibit adipocyte differentiation. Regularly monitor visceral fat levels using a body fat scale, and seek medical attention to assess the risk of metabolic syndrome when the value exceeds 9. Maintain dietary record keeping habits and adjust weight loss plans in a timely manner through quantitative monitoring.