How to reduce the bulging belly? What should I drink

The protrusion of the lower abdomen can be improved by adjusting the diet structure, increasing core training, and improving lifestyle habits. Suitable auxiliary drinks include green tea, lemon water, red bean and coix seed water, etc.

1. Adjust diet:

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and flour with whole grains. Add 20-30 grams of dietary fiber daily, such as oats, broccoli, chia seeds, etc. Control daily salt intake within 5 grams to avoid water retention. The recommended protein intake is 1.2-1.5 grams per kilogram of body weight, preferably from low-fat sources such as chicken breast, fish, and soy products.

2. Core Training:

Conduct 3-4 targeted training sessions per week, gradually increasing the duration of plank support from 30 seconds to 2 minutes, and performing 15-20 supine abdominal rolls per group. Strengthen the transversus abdominis muscle by performing movements such as Russian rotations and dead worms. Choose skipping rope or swimming for aerobic exercise, with a duration of more than 30 minutes each time for better results.

3. Improve sleep schedule:

Ensure that you fall asleep before 23:00 and sleep for no less than 7 hours. Stand for 15 minutes after meals and then sit or lie down to avoid fat accumulation. Get up and move for 2 minutes every hour during work, and use abdominal breathing to regulate visceral pressure. When stress is too high, meditation can be used to alleviate elevated cortisol levels.

4. Drinking green tea:

The catechins in green tea can promote fat oxidation, and it is recommended to drink 3-4 cups of 200ml per cup per day. Avoid drinking on an empty stomach, the best time is 1 hour after a meal. gastrointestinal sensitive individuals can choose oolong tea with a higher degree of fermentation as a substitute, and keep the water temperature below 80 ℃ to retain the active substances.

5. Red bean and Job's tears water:

Take 30g of red beans and 20g of stir fried Job's tears, boil and simmer over low heat for 1 hour, filter the residue and drink. Coix seed esters in Job's tears can regulate water metabolism, while red beans are rich in potassium to help reduce edema. Menstrual and physically weak cold individuals should reduce their drinking frequency, not exceeding 3 times a week.

In addition to the above methods, you can try boiling ginger slices with red dates and drinking on an empty stomach in the morning to promote circulation. Avoid sugary drinks and alcohol intake, and maintain a daily water intake of 1500-2000 milliliters. When cooking, use cinnamon and turmeric as isothermal spices to enhance metabolism. Long term sedentary individuals are recommended to use a standing desk, which is more effective when combined with abdominal muscle training. If accompanied by persistent bloating or pain, it is necessary to investigate whether there is excessive visceral fat or digestive system problems.