How to reduce the size of the belly as it gets bigger and bigger

The growing belly can be reduced by adjusting dietary structure, strengthening core training, improving lifestyle habits, controlling stress, and medical intervention. Abdominal fat accumulation is mainly related to excess calories, insufficient exercise, hormonal imbalance, metabolic abnormalities, and genetic factors.

1. Adjust diet:

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and white bread with whole grains. Increase high-quality protein such as chicken breast, fish, and soy products, with a daily vegetable intake of no less than 500 grams. Avoid sugary drinks and alcohol, and choose low calorie drinks such as green tea and lemonade. Use small plates to control portion sizes, and it is recommended to have dinner no later than 7:00 pm.

2. Core Training:

Conduct 3-5 targeted abdominal exercises per week, such as gradually extending the plank support from 30 seconds to 2 minutes, and rolling the abdomen in a supine position 15-20 times per group. Combined with aerobic exercises such as swimming and brisk walking, lasting for more than 30 minutes each time. HIIT high-intensity interval training can effectively activate deep abdominal muscles, and training for 20 minutes twice a week can improve basal metabolic rate.

3. Improve sleep schedule:

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to increased cortisol levels and promote abdominal fat accumulation. Avoid sitting for more than 1 hour and get up and move around for 3-5 minutes every hour during work. Establishing regular bowel habits, constipation can cause bloating in the abdomen. Quit smoking and limit alcohol consumption. Nicotine and alcohol can both interfere with fat metabolism.

4. Stress Management:

Long term stress promotes the body to secrete more cortisol, leading to an increase in visceral fat. Practice 10 minutes of deep breathing exercises or meditation every day, and participate in outdoor activities on weekends to relieve stress. Cultivate hobbies to shift attention and avoid emotional eating. If necessary, seek psychological counseling and learn mindfulness based stress reduction techniques.

5. Medical evaluation:

Continuous increase in waist circumference may indicate diseases such as insulin resistance or polycystic ovary syndrome. It is recommended to test fasting blood glucose, glycated hemoglobin, and hormone levels. For abdominal obesity with a BMI exceeding 28, medications such as orlistat can be used under the guidance of a doctor. Medical interventions such as gastric bypass surgery may be considered for severe cases after evaluation. Reducing belly weight requires a combination of diet and exercise. It is recommended to record changes in waist circumference daily, adopt a Mediterranean diet pattern, and consume more healthy fats such as olive oil and nuts. Pay attention to protecting the lumbar spine during exercise and avoid excessive sit ups that can cause injury. Middle aged and elderly people should strengthen their lumbar and abdominal muscle exercise to prevent lumbar spine diseases. Postpartum women should wait for the pelvic floor muscles to recover before conducting abdominal training. For stubborn abdominal obesity, it is recommended to undergo specialized examinations at the endocrinology department to rule out potential diseases such as metabolic syndrome.