How to reduce a large belly

Reducing small belly requires comprehensive interventions such as dietary adjustments, exercise, and improving lifestyle habits. The main methods include controlling calorie intake, increasing aerobic exercise, strengthening core training, improving body posture, and managing stress sleep.

1. Control calorie intake

Reduce the intake of refined carbohydrates and added sugars, and replace white rice and flour with whole grains. Increase the proportion of high-quality protein products such as chicken breast, fish and shrimp, and soy products, and pair each meal with sufficient non starch vegetables. Avoid fried foods and sugary drinks, and use low oil cooking methods such as steaming and stewing. Control the daily calorie deficit within a reasonable range to avoid excessive dieting and metabolic decline.

2. Increase aerobic exercise

Engage in aerobic activities such as brisk walking, jogging, swimming, etc. every week for at least 30 minutes each time. Aerobic exercise can effectively burn deep abdominal fat, and it is recommended to choose low-intensity exercise that can maintain a slightly asthmatic state. You can try interval training mode, such as alternating between brisk walking for 1 minute and slow walking for 1 minute, to improve fat burning efficiency.

3. Strengthening core training [SEP]: Actions such as plank support, dead worm stance, and buttock bridge can enhance the transverse abdominal muscles and pelvic floor muscles. Perform 3-4 core training sessions per week, with each set of movements lasting 15-30 seconds, repeating 3 sets. Pay attention to maintaining normal breathing during training and avoid holding your breath. Strengthening the core muscle group can improve abdominal relaxation, but it requires aerobic exercise to eliminate fat accumulation.

4. Improving body posture

Prolonged sitting with a hunchback can lead to abdominal muscle relaxation. Maintain a sitting posture with a tight abdomen and chest, and move around for 5 minutes every hour. During office work, lumbar cushions can be used to support the lumbar spine and avoid pelvic tilt. The correct standing posture should be in a straight line with the earlobe, acromion, greater trochanter of femur, knee joint, and lateral malleolus.

5. Managing Stress Sleep

Elevated cortisol levels promote abdominal fat accumulation. Ensure 7-8 hours of high-quality sleep every day and avoid using electronic devices before bedtime. Relieve stress through meditation, deep breathing, and other methods. Lack of sleep can affect the secretion of leptin and ghrelin, increasing the desire to eat at night. Reducing abdominal fat requires consistently adhering to a healthy lifestyle. In addition to the above methods, it is recommended to record diet and exercise, and regularly measure changes in waist circumference. Avoid using pseudo scientific weight loss methods such as waist cinching and sweatshirts. If accompanied by symptoms such as menstrual disorders and skin purple lines, it is necessary to seek medical attention promptly to check for endocrine disorders. Establishing long-term sustainable healthy habits is the fundamental way to eliminate a small belly.