How to remove the fat from the stomach

Reducing abdominal fat accumulation can be achieved through five methods: adjusting dietary structure, increasing aerobic exercise, improving lifestyle habits, targeted strength training, and stress management. Excessive abdominal fat is often associated with high calorie diets, prolonged sitting, metabolic disorders, hormonal imbalances, and genetic factors.

1. Adjusting diet:

Controlling the intake of refined carbohydrates and saturated fats is key. Replace white rice and flour with whole grains, choose healthy sources of fat such as olive oil, and increase dietary fiber intake to over 25 grams per day. A high protein diet can enhance the caloric effect of food, and it is recommended to consume 1.2-1.6 grams of protein per kilogram of body weight. Avoid sugary drinks and highly processed foods, and use low oil cooking methods such as steaming and cold mixing.

2. Aerobic exercise:

Doing 150 minutes of moderate intensity aerobic exercise per week can effectively burn visceral fat. Exercise such as brisk walking, swimming, and cycling can continuously activate lipase activity, and maintaining heart rate in the range of 220 age x 60% -70% is most effective during exercise. Exercising on an empty stomach in the morning can burn 20% more fat, but people with low blood sugar should be cautious.

3. Improving sleep schedule:

Ensuring 7-9 hours of high-quality sleep can stabilize leptin levels. Avoid the increase in cortisol caused by staying up late, as this hormone promotes fat accumulation in the abdomen. Establish a regular eating schedule with at least 3 hours between dinner and sleep. Get up and move for 5 minutes every hour of sitting, and choose non exercise heat dissipation methods such as climbing stairs in daily life.

4. Core Training:

Although strength exercises such as plank support and abdominal curling do not directly reduce fat, they can increase abdominal muscle mass. The basal metabolic rate of muscle tissue is three times that of fat, and adding 1 kilogram of muscle can burn an additional 13 calories per day. It is recommended to perform impedance training for rectus abdominis and oblique abdominis muscles for 20 minutes three times a week, combined with aerobic exercise for better results.

5. Stress reduction regulation:

Long term stress can lead to sustained secretion of cortisol, promoting adipocyte differentiation and inhibiting lipolysis. Mindfulness meditation and deep breathing exercises can lower levels of stress hormones. Cultivating interests and hobbies can shift attention, and social activities can promote the secretion of oxytocin, a hormone that has an anti cortisol effect. Implementing abdominal fat reduction requires multidimensional collaborative intervention. We adopt a Mediterranean dietary pattern, with a focus on consuming deep-sea fish, nuts, and green leafy vegetables. It is recommended to combine morning fasting aerobic exercise with evening strength training, and HIIT interval training has a significant effect on visceral fat consumption. Ensure sufficient drinking water, daily consumption of green tea or oolong tea can help with fat metabolism. Recording changes in waist circumference can better reflect the effect of weight loss than weighing. Male waist circumference should be controlled below 85 centimeters, and female waist circumference should not exceed 80 centimeters. If there is no improvement for 6 months, it is recommended to seek medical attention for metabolic diseases such as insulin resistance.