How to reduce the enlargement of the belly

Reducing belly size can be achieved through adjusting dietary structure, strengthening core training, improving lifestyle habits, controlling stress hormones, targeted aerobic exercise, and other methods. Abdominal fat accumulation is usually associated with factors such as prolonged sitting, high sugar diet, and reduced metabolism.

1. Adjust diet:

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and control daily sugar intake below 25 grams. Increase high-quality protein such as chicken breast and fish, and ensure that each meal has 1 fist of dietary fiber source, such as dark vegetables like broccoli and spinach. Avoid trans fats, choose healthy fats such as olive oil, and drink 2000 milliliters of water daily to accelerate metabolism.

2. Core reinforcement:

The tablet support gradually increases from 30 seconds to 2 minutes, with 3 groups per day. Practice movements such as dead insect stance, supine leg lift, etc. 4 times a week for 15 minutes each time. Cooperate with the Russian rotation exercise of the oblique muscle and use lightweight equipment to increase training intensity. After enhancing the core muscle group, the basal metabolic rate can be increased by 5% -8%.

3. Habit improvement:

Get up and move for 5 minutes every hour of sitting, and avoid lying down immediately after meals. Ensure that you fall asleep before 23:00. Lack of sleep can lead to increased cortisol levels and promote abdominal fat accumulation. Abstain from sugary drinks and limit alcohol consumption to 25 grams per day for men. Recording daily diet can help identify hidden sources of calories.

4. Stress management:

Continuously high cortisol levels can promote visceral fat accumulation. Practice deep breathing for 10 minutes every day and try mindfulness meditation to alleviate anxiety. Take walks of at least 30 minutes three times a week and get in touch with the natural environment. Ensuring social activities can exacerbate stress eating due to feelings of loneliness.

5. Aerobic Selection:

Intermittent aerobic exercise is more effective, such as brisk walking for 1 minute followed by slow jogging for 30 seconds and cycling for 20 minutes. Cooperate with abdominal movements during swimming, 3 times a week. Skipping rope can burn 13 calories per minute, starting from 5 sets per minute. Avoid a single exercise mode and regularly switch aerobic programs to maintain metabolic sensitivity. It takes 4-12 weeks to see significant results in reducing belly size. It is recommended to measure waist circumference changes weekly instead of daily weighing. Dietary control should ensure a daily calorie deficit of 300-500 calories, as excessive dieting can lower metabolism. Warm up and stretch before and after exercise to avoid injury. If accompanied by abnormal blood sugar or blood pressure problems, it is recommended to develop a weight loss plan under the guidance of a doctor. Maintain patience, as reducing visceral fat can significantly lower the risk of cardiovascular disease.