How to reduce belly fat

Reducing belly fat can be achieved through adjusting dietary structure, strengthening abdominal exercise, traditional Chinese medicine regulation, improving lifestyle habits, and local physical therapy. Excessive belly fat is related to factors such as prolonged sitting, slowed metabolism, and overeating, and requires comprehensive intervention to effectively improve.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, increase high-quality protein and dietary fiber. It is recommended to choose foods such as broccoli, chicken breast, oats, etc., and avoid fried foods and sugary drinks. Traditional Chinese medicine recommends using medicinal herbs such as hawthorn, lotus leaves, and cassia seeds to soak in water instead of tea, which can help promote gastrointestinal peristalsis. Three meals a day should be scheduled and quantified, and dinner should be light and completed 3 hours before bedtime.

2. Strengthen abdominal exercise

Conduct targeted training for 20-30 minutes every day, such as supine abdominal roll, plank support, aerial cycling, and other movements. Combining aerobic exercises such as brisk walking and swimming yields better results. The traditional health preserving technique of Ba Duan Jin, which involves the movement of "regulating the spleen and stomach with a single lift," combined with the reverse abdominal breathing method, can enhance the strength of the transverse abdominal muscles. After exercise, you can massage your abdomen clockwise with your palm 100 times.

3. Traditional Chinese Medicine Treatment

Shen Ling Bai Zhu San can be taken for spleen deficiency and dampness excess type, and Er Chen Tang can be modified for phlegm dampness resistance type. Moxibustion at acupoints such as Zhongwan, Tianshu, and Guanyuan, 2-3 times a week for 15 minutes each time. Select the Spleen Yu and Stomach Yu acupoints on the back for cupping, and leave the cupping for 5-8 minutes. People with a cold constitution can try Fuzi Lizhong Pills, but they need to be diagnosed and treated by a traditional Chinese medicine practitioner before use.

4. Improve lifestyle habits

Avoid sitting for more than 1 hour and get up and move for 5 minutes every hour. Ensure to fall asleep before 23:00 and sleep for no less than 7 hours. When work pressure is high, you can practice abdominal breathing to relax. Quit smoking, limit alcohol consumption, and reduce the intake of cold drinks. Drink 200ml of warm water on an empty stomach in the morning and develop a habit of regular bowel movements.

5. Local physical therapy

Traditional Chinese massage uses the massage method of rubbing the abdomen combined with spinal techniques, 2-3 times a week. Guasha operates along the direction of the meridians, with the intensity determined by the degree of movement. A slimming cream made from traditional Chinese medicines such as Atractylodes macrocephala and Alisma can be applied topically to massage the abdomen. Infrared therapy device is used to irradiate the area around Shenque acupoint for 20 minutes each time. Avoid catching a cold within 4 hours after physical therapy. Reducing belly fat requires long-term persistence, and it is recommended to set phased goals and measure waist circumference changes every month. Diet and exercise should be adjusted according to individual constitution, and professional syndrome differentiation should be conducted before traditional Chinese medicine treatment. If accompanied by symptoms such as menstrual irregularities and constipation, it is necessary to seek medical attention promptly to check for diseases such as polycystic ovary syndrome. Moderate waist cinching clothing can be worn in daily life to assist in shaping, but it should not be worn for more than 8 hours a day to avoid affecting blood circulation.