How to reduce the fat on the belly

Reducing excess belly fat requires comprehensive interventions such as dietary control, exercise, and lifestyle adjustments. The main methods include controlling calorie intake, increasing aerobic exercise, strengthening core training, improving sleep quality, and managing stress levels.

1. Control calorie intake

Reduce the intake of refined carbohydrates and added sugars, and choose whole grains, high-quality protein, and healthy fats. Maintain a moderate calorie deficit daily, but avoid excessive dieting. Increasing the proportion of vegetables and fruits, which are rich in dietary fiber, can enhance satiety. Avoid processed foods with high oil and salt content, and use steaming and stewing as the main cooking method.

2. Increase aerobic exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Aerobic exercise can effectively burn deep abdominal fat, and it is recommended to choose exercise programs that can last for a longer period of time. Maintain a heart rate between 60% and 70% of the maximum heart rate during exercise, and wear a heart rate monitoring device.

3. Strengthen core training

Strengthen the transverse abdominal muscle group through movements such as plank support and supine abdominal rolling, and perform targeted training 3-4 times a week. Strengthening the core muscle group can improve posture and make the relaxed muscles in the abdomen tighter. During training, attention should be paid to the quality of movements rather than quantity, in order to avoid incorrect postures that may cause lumbar compensation.

4. Improve sleep quality

Ensure 7-9 hours of high-quality sleep per day. Lack of sleep can lead to increased cortisol levels and promote abdominal fat accumulation. Establish a regular schedule and avoid using electronic devices before bedtime. Maintain a dark and quiet sleeping environment, with room temperature controlled within an appropriate range.

5. Managing stress levels

Long term stress can stimulate the body to store visceral fat, which can be relieved through meditation, deep breathing, and other methods. Cultivate interests and hobbies to shift attention, and seek professional psychological support if necessary. Avoid coping with emotional problems through overeating. Reducing abdominal fat requires long-term adherence to a healthy lifestyle, and it is not recommended to adopt extreme dieting or excessive exercise. There are differences in the response of individuals to weight loss methods, so it is advisable to record diet and exercise data to find the most suitable plan for oneself. Middle aged and elderly people need to pay special attention to exercise safety, and postpartum women should wait for their bodies to recover before starting weight loss programs.