How to reduce a big belly

Reducing belly size requires a combination of dietary adjustments, targeted exercise, and lifestyle habits improvement. The main methods include controlling refined carbohydrates intake, strengthening core training, improving intestinal health, managing stress, and ensuring adequate sleep.

1. Control refined carbohydrates: A diet high in sugar and refined carbohydrates can easily lead to visceral fat accumulation. It is recommended to replace white rice and flour with whole grains, and the proportion of miscellaneous grains in the daily staple food should not be less than 1/3. Reducing the intake of fast digesting carbohydrates such as sugary drinks and pastries can significantly reduce abdominal fat synthesis. Increasing dietary fiber intake to over 25 grams per day, such as oats, brown rice, and other foods, can delay gastric emptying and reduce fat absorption.

2. Core training:

Plate support can activate the transverse abdominal muscle, with 3 groups per day and each group maintaining it for more than 30 seconds. Dead bug training can strengthen deep core muscle groups, 4 times a week for 15 minutes each time. Combining Russian rotations and other rotational movements can effectively exercise the oblique muscle of the abdomen. Pay attention to maintaining a normal breathing rhythm during training and avoid compensatory force from the neck.

3. Improving gut microbiota:

Dysbiosis of gut microbiota is closely related to abdominal obesity. Add 300 grams of fermented foods such as sugar free yogurt, kimchi, etc. daily. Add foods rich in prebiotics such as onions and garlic. Avoid overuse of antibiotics and, if necessary, use probiotic preparations under the guidance of a doctor. Maintain regular bowel habits and reduce toxin retention.

4. Stress Management:

Chronic stress can increase cortisol levels and promote fat accumulation in the abdomen. Perform 10 minutes of deep breathing exercises or 30 minutes of moderate intensity aerobic exercise every day. Ensure sufficient social activities and cultivate mindfulness meditation habits. Seek professional psychological counseling when necessary and avoid emotional eating.

5. Sleep optimization:

Lack of sleep can disrupt the balance of leptin and ghrelin. Maintain 7-8 hours of high-quality sleep every day and avoid blue light stimulation one hour before bedtime. The bedroom temperature should be controlled at 18-22 degrees Celsius, and blackout curtains should be used. Establish a fixed schedule, with weekend fluctuations not exceeding 1 hour. Reducing belly size requires multidimensional and long-term persistence. In addition to the above methods, it is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, etc. Adopt a Mediterranean dietary pattern and consume more anti-inflammatory foods such as deep-sea fish and olive oil. Avoid prolonged sitting and get up and move around for 3-5 minutes every hour. Record changes in waist circumference, measure once a month, and recommend a healthy weight loss rate of 0.5-1 kilogram per week. If accompanied by symptoms such as menstrual disorders and skin purple lines, it is necessary to promptly investigate pathological obesity such as Cushing's syndrome.