How to reduce belly size above the navel

Abdominal enlargement above the navel can be improved by adjusting dietary structure, strengthening core training, improving posture, controlling stress, and maintaining regular sleep patterns. The accumulation of fat in this area is usually related to factors such as excessive visceral fat, relaxed abdominal muscles, and poor posture.

1. Adjust diet:

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and flour with whole grains. Increase high-quality protein such as chicken breast, fish, and soy products to help maintain muscle mass. Daily intake of 25-30 grams of dietary fiber promotes intestinal peristalsis through foods such as oats and broccoli. Avoid edema caused by high salt diet and control daily sodium intake within 2000 milligrams.

2. Core Training:

Conduct 3-4 specialized training sessions per week for the upper abdomen. Flat support can activate the deep transverse abdominis muscle, and the abdominal rolling movement focuses on exercising the upper part of the rectus abdominis muscle. Cooperate with Russian rotations and other rotational movements to strengthen the oblique muscle of the abdomen. Maintain a breathing rhythm during training to avoid compensatory force from the neck. Initially, each group can have 15-20 sessions, gradually increasing to 30 sessions.

3. Body posture correction:

Long term hunchback with chest can cause abdominal muscle relaxation. Daily exercises of thoracic spine extension and scapular tightening should be performed. When standing, keep the earlobes, acromios, and hip joints in the same line, and use a lumbar support when sitting. Check posture by standing against the wall, with the back of the head, shoulder blades, and hips touching the wall at the same time.

4. Stress Management:

Chronic stress can stimulate cortisol secretion and promote visceral fat accumulation. Practice deep breathing exercises or meditation for 10 minutes every day and maintain 7-8 hours of high-quality sleep. Moderate supplementation of magnesium rich foods such as nuts and spinach can help soothe the nervous system. Avoid relieving stress through overeating.

5. Daily routine:

Staying up late can disrupt the secretion of leptin and ghrelin. It is recommended to go to bed before 23:00. Breakfast should be completed within 1 hour after waking up, and dinner should be separated from sleep by at least 3 hours. Avoid drinking too much water before bedtime, which can cause abdominal swelling in the morning. Establishing fixed meal times can help regulate the biological clock and metabolic rhythm.

To address the issue of upper abdominal protrusion, it is necessary to establish long-term healthy habits. We adopt a Mediterranean dietary pattern, mainly consisting of olive oil, deep-sea fish, and fresh fruits and vegetables. Combining aerobic and strength training in terms of exercise, aerobic exercises such as brisk walking and swimming for 150 minutes per week, combined with resistance training to enhance metabolism. Pay attention to developing the habit of abdominal compression in daily life and avoid sitting for more than an hour. Measuring waist circumference changes can better reflect the effect than weighing, with male waist circumference controlled below 85 centimeters and female waist circumference below 80 centimeters. If accompanied by symptoms such as indigestion and abnormal swelling, it is recommended to seek medical attention from a gastroenterologist to rule out pathological factors.