How to reduce belly size in middle-aged and elderly people

Middle aged and elderly people with a large belly can reduce it by adjusting their diet, increasing aerobic exercise, strengthening core training, improving sleep quality, and controlling stress levels. Abdominal fat accumulation is mainly related to factors such as decreased metabolic rate, hormonal changes, and unhealthy lifestyle habits.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and saturated fats, and increase the proportion of high-quality protein and dietary fiber. It is recommended to replace white rice and flour with whole grains, and consume moderate amounts of soy products, deep-sea fish, and green leafy vegetables daily. Avoid high sugar snacks and sugary drinks, use steaming and stewing as the main cooking method, and limit fried foods. Eat small meals frequently to avoid overeating.

2. Increase aerobic exercise

Engage in moderate intensity aerobic exercise at least 5 times a week, such as brisk walking, swimming, or cycling, for at least 30 minutes each time. Maintain a heart rate of around 60% of the maximum heart rate during exercise, with a slight sweating but normal speech. Persisting in aerobic exercise can effectively burn visceral fat and improve insulin sensitivity.

3. Strengthen core training

Strengthen the transverse abdominal muscles and pelvic floor muscles through movements such as plank support and supine leg lifting. Perform resistance training three times a week, selecting 4-5 exercises targeting the waist and abdomen each time, with 12-15 exercises per group. Enhanced core muscle group can improve body posture and increase basal metabolic rate, but attention should be paid to proper movement to avoid lumbar compensation.

4. Improve sleep quality

Ensure 7-8 hours of deep sleep per day and avoid using electronic devices 2 hours before bedtime. Lack of sleep can lead to an increase in cortisol levels, promoting abdominal fat accumulation. Patients with sleep apnea syndrome should be treated promptly, as severe snoring at night may affect fat metabolism.

5. Control stress levels

Relieve stress through meditation, deep breathing, or hobbies. Long term mental stress can stimulate the body to secrete more cortisol, causing fat to concentrate in the abdomen. It is recommended to cultivate regular social activities to avoid anxiety caused by prolonged solitude.

Middle aged and elderly people need to establish long-term health management awareness to avoid muscle loss caused by rapid weight loss. In terms of diet, nuts and olive oil rich in monounsaturated fatty acids can be added. Exercise should be done gradually and warm-up protection should be done well. The waist circumference and visceral fat index should be monitored regularly, and patients with hypertension or diabetes should make plans under the guidance of doctors. Pay attention to maintaining a regular daily routine, quit smoking and limit alcohol consumption, and supplement calcium and vitamin D appropriately during weight loss to prevent osteoporosis.