How to reduce abdominal fat that is particularly loose

The loose fat in the abdomen can be gradually reduced through dietary adjustments, targeted exercise, and lifestyle improvements. The main methods include controlling calorie intake, strengthening core training, ensuring sufficient sleep, reducing sedentary time, and managing stress levels.

1. Control calorie intake

Reduce refined carbohydrates and high-fat foods, increase intake of high-quality protein and dietary fiber. Choose low calorie and high nutrient foods such as chicken breast, fish, broccoli, etc., and adopt a small eat multiple meal model to avoid overeating. It is recommended to drink more than 1500 milliliters of water per day and avoid sugary drinks.

2. Strengthen core training.

Actions such as flat support, supine abdominal roll, and Russian rotation can effectively activate deep abdominal muscles. Perform 3-4 training sessions per week, each lasting 20-30 minutes, and pay attention to coordinating with abdominal breathing. Whole body exercises such as swimming and Pilates can also improve abdominal relaxation.

3. Ensure Adequate Sleep

Lack of sleep can lead to elevated cortisol levels and promote abdominal fat accumulation. Adults should maintain 7-8 hours of high-quality sleep per day and avoid using electronic devices before bedtime. Establishing a fixed sleep schedule helps regulate the balance of leptin and ghrelin.

4. Reduce sedentary time

Get up and move for 5 minutes every hour, using standing to work or taking a walk to answer or make phone calls. Climb stairs and walk more frequently in daily life, and it is recommended to take at least 8000 steps per day. Sitting for a long time can slow down blood circulation in the abdomen and make it easier for fat to accumulate.

5. Managing stress levels

Long term stress can stimulate visceral fat growth, which can be alleviated through meditation, deep breathing, or yoga. Practice mindfulness for 10-15 minutes every day to cultivate a positive mindset. Avoid venting emotions through overeating and choose healthy ways to relieve stress.

Improving abdominal relaxation takes 3-6 months to see significant results, and it is recommended to measure waist circumference changes weekly instead of daily weighing. Pay attention to supplementing vitamin C and collagen in diet, and gradually avoid injury during exercise. Middle aged and elderly people can consult a doctor before adding resistance training. Postpartum women need to wait for the pelvic floor muscles to recover before performing specialized abdominal exercises. If accompanied by other discomfort symptoms, seek medical attention promptly to investigate pathological factors.