How to reduce belly size while lying in bed for a long time

The accumulation of abdominal fat caused by long-term bed rest can be improved by adjusting dietary structure, increasing bed exercise, improving metabolic function, controlling calorie intake, and optimizing sleep quality.

1. Adjust diet:

Reduce the intake of refined carbohydrates and high sugar foods, choose high fiber vegetables such as broccoli and spinach, and pair them with high-quality proteins such as chicken breast and fish. Adopting a small and frequent meal pattern to avoid exacerbating visceral fat accumulation by consuming large amounts at once. Drink no less than 1500 milliliters of water per day and consume green tea to aid metabolism.

2. Bed exercise:

Conduct core training such as supine cycling and plank support, with 3 groups of 15 times per day. Cooperate with abdominal breathing training, inflate the abdomen during inhalation and tighten the abdominal muscles during exhalation. Use elastic bands for resistance training to increase muscle mass and improve basal metabolic rate.

3. Metabolic improvement:

Regularly change body position to prevent metabolic slowdown, and do 2 minutes of upper limb extension every hour. supplementing with B vitamins promotes energy metabolism, and consuming moderate amounts of warm foods such as ginger and garlic. When necessary, use medical methods to improve microcirculation under the guidance of a doctor.

4. Calorie control:

Record daily dietary calories and maintain intake below consumption of 200-300 calories. Avoid high-fat snacks and sugary drinks, and choose low GI foods such as oats and brown rice. Dinner should be completed 3 hours before bedtime to reduce nighttime fat synthesis.

5. Sleep optimization:

Maintain a regular sleep schedule and create a dark and quiet sleeping environment. Meditate or soak your feet in warm water before bedtime to avoid blue light stimulation. Ensure 7-8 hours of high-quality sleep, and during the deep sleep stage, the secretion of growth hormone helps with fat breakdown. For people who are bedridden for a long time, it is recommended to adopt a high protein, low-carbon diet combined with segmented exercise. Training for 10 minutes six times a day is more effective than a single session of long-term exercise. Replace refined rice and white flour with slow digesting staple foods such as millet and chickpeas, and use olive oil instead of animal oil when cooking. Monitoring changes in waist circumference is more indicative of abdominal fat loss than body weight, and should be measured and recorded once a week. If there is abnormal edema or sudden weight gain, seek medical attention promptly to rule out the possibility of pathological obesity. Maintain a positive attitude, reduce stress eating through activities such as listening to music and doing handicrafts, and gradually establish healthy lifestyle habits.