How to quickly reduce a thick waist and a large belly with Guizhi soup

Thick waist and large belly can be reduced by adjusting dietary structure, strengthening core training, controlling stress hormones, improving sleep quality, and traditional Chinese medicine regulation. Guizhi Tang, as a classic formula for warming meridians and dispelling cold, should be used after traditional Chinese medicine diagnosis and treatment, and should not be taken blindly on one's own.

1. Dietary adjustment:

Reduce refined carbohydrates intake and replace white rice with coarse grains such as brown rice and oats. Increase the proportion of high-quality protein and consume no less than 1.2 grams of chicken breast, fish, soy products, etc. per kilogram of body weight per day. Strictly control trans fats, use olive oil for cooking, and avoid fried foods. Drinking at least 2000 milliliters of water daily and 300 milliliters of warm water half an hour before meals can reduce appetite.

2. Core Training:

Perform 3 plank support exercises per week, gradually increasing from 30 seconds to 2 minutes. Cooperate with Russian rotations, supine abdominal movements, etc., 15-20 times per group, complete 3-4 groups. Choose swimming or brisk walking for aerobic exercise, 5 times a week for 40 minutes each time, with heart rate maintained in the range of 60% -70% of maximum heart rate. Timely supplement whey protein after exercise to prevent muscle loss.

3. Stress Management:

Long term stress can lead to an increase in cortisol levels, which promotes fat accumulation in the abdomen. Perform 10 minutes of deep breathing exercises daily, using the 4-7-8 breathing method. Develop mindfulness meditation habits and practice yoga three times a week. Ensure sufficient social activity, dopamine secretion helps to break down visceral fat.

4. Sleep optimization:

Lack of sleep can disrupt the balance of leptin and ghrelin. It is recommended to go to bed before 22:30. Avoid blue light exposure one hour before bedtime and maintain a bedroom temperature of 18-22 ℃. The presence of sleep apnea syndrome requires timely medical attention, as hypoxia can exacerbate abdominal obesity. Control your lunch break at 20-30 minutes to avoid affecting your nighttime sleep cycle.

5. Traditional Chinese Medicine Treatment:

Guizhi Tang is suitable for spleen yang deficiency type obesity, manifested as chills, cold limbs, and loose stools. After being diagnosed by a traditional Chinese medicine practitioner, it is often used in combination with herbs such as Atractylodes macrocephala and Poria cocos. Self medication may worsen symptoms in individuals with damp heat constitution. Combined with moxibustion at acupoints such as Guanyuan and Zusanli, 2-3 times a week can improve basal metabolic rate.

To reduce belly fat, it is necessary to establish a long-term health management plan to avoid extreme dieting leading to a decrease in basal metabolism. It is recommended to record daily diet and waist circumference changes, and lose no more than 5% of total weight per month. The main cooking method is steaming and boiling, with moderate consumption of isothermal ingredients such as ginger and cinnamon to promote circulation. Sedentary individuals can get up and move for 3 minutes per hour, and during work breaks, they can engage in wall squatting training. If there is persistent bloating or menstrual disorders, timely screening for endocrine diseases such as polycystic ovary syndrome should be conducted.