How to reduce the particularly loose belly meat

Loose fat in the abdomen can be reduced through dietary adjustments, targeted exercise, and lifestyle improvements. Abdominal fat accumulation may be related to factors such as prolonged sitting, hormonal changes, and decreased metabolic rate. It is necessary to combine aerobic exercise with core training to improve weight loss efficiency.

1. Dietary adjustments

Reduce the intake of refined carbohydrates and high sugar foods, and increase the proportion of high-quality protein and dietary fiber. Proteins such as chicken breast and fish help maintain muscle mass, while dietary fiber rich broccoli and oats can enhance satiety. Control daily total calorie intake, avoid fried foods and sugary drinks, and adopt a small and frequent meal pattern to stabilize blood sugar levels.

2. Core reinforcement training [SEP]: Actions such as plank support and supine abdominal roll can directly stimulate the transverse and rectus abdominis muscles. Conduct 3-4 training sessions per week, each lasting 20-30 minutes, gradually increasing the duration of static movements. Combining rotational movements such as Russian rotations can improve the problem of relaxation on both sides of the abdomen. After training, it is necessary to combine stretching to prevent muscle stiffness.

3. Aerobic exercise combined with

Aerobic exercise such as jogging, swimming, etc. should be done for more than 150 minutes per week, and the heart rate should be maintained in the range of 60% -70% of the maximum heart rate. Fasting aerobic exercise can improve fat burning efficiency, but people with low blood sugar should avoid it. Intermittent high-intensity training such as opening and closing jumps and Poppy jumps can activate deep fat breakdown.

4. Hormone balance management

Long term stress can lead to an increase in cortisol, promoting abdominal fat accumulation, and reducing stress through meditation, deep breathing, and other methods. The decrease in estrogen levels during menopause in women may affect fat distribution, and moderate supplementation of soy products can help regulate hormones. Ensuring 7-8 hours of deep sleep can maintain normal secretion of leptin.

5. Skin elasticity recovery

Rapid weight loss may lead to skin relaxation. Use lotion containing vitamin E to massage the abdomen to promote collagen synthesis. Alternating flushing of the abdomen with hot and cold water can stimulate blood circulation, and postpartum individuals can wear professional abdominal bands to provide physical support. Supplementing with vitamin C and zinc elements helps with connective tissue repair.

Losing loose abdominal fat takes 4-12 weeks to show results, and short-term weight fluctuations are normal. To avoid extreme dieting leading to a decrease in basal metabolism, the body fat percentage of women should not be lower than 18%. Replace animal oil with olive oil during cooking, and consume over 2000 milliliters of water daily to accelerate the elimination of metabolic waste. If accompanied by sudden increase in waist circumference or subcutaneous lumps, pathological factors such as excessive visceral fat or abdominal hernia need to be investigated.