How to tighten the loose meat on my stomach

Loose belly meat can be tightened through scientific exercise, dietary adjustments, and lifestyle habits improvement. The main methods include core muscle training, combination of aerobic exercise, optimization of protein intake, adequate hydration, and adjustment of daily routines.

1. Core muscle training

Targeting abdominal relaxation issues, movements such as plank support, supine abdominal roll, and Russian rotation can effectively activate the rectus abdominis and transverse abdominis muscles. Perform 3-4 training sessions per week, repeating each movement 12-15 times, and pay attention to maintaining breathing rhythm. After the core strength is enhanced, the abdominal muscles will naturally tighten and the relaxed state of the skin will gradually improve. Muscle soreness may occur during the early stages of training, which is a normal phenomenon.

2. Combining aerobic exercise with jogging, swimming, skipping rope, and other aerobic exercises can promote whole-body fat metabolism. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week. When the body fat percentage drops to a healthy range, core training can make the abdominal lines more prominent. Pay attention to sufficient warm-up and stretching before and after exercise to avoid muscle damage caused by high-intensity exercise.

3. Protein intake optimization

Daily intake of sufficient high-quality protein helps with muscle repair and growth, and chicken breast, fish, and soy products are ideal choices. The recommended protein intake is calculated at 1.2-1.5 grams per kilogram of body weight, and should be evenly supplemented with 3-4 meals. Whey protein powder can be used as a dietary supplement, but it cannot completely replace natural foods.

4. Adequate hydration

Drinking 2000-2500 milliliters of water per day can maintain skin elasticity and promote the elimination of metabolic waste. Lack of water can cause dry and sagging skin, it is recommended to drink warm water in small amounts multiple times. Healthy drinks such as green tea can be consumed appropriately, but sugary drinks should be avoided. The color of the urine should be light yellow, and if it is too dark, it indicates the need for hydration.

5. Adjusting daily routine

Ensure 7-8 hours of high-quality sleep every day, and falling asleep before 11 pm at night helps with growth hormone secretion. Long term staying up late can accelerate the loss of skin collagen and exacerbate abdominal laxity. Avoid vigorous exercise and overeating 2 hours before bedtime, and create a dark and quiet sleeping environment. Improving abdominal relaxation requires comprehensive conditioning, and it is recommended to develop a 3-month phased plan. In the initial stage, the focus is on cultivating exercise habits, increasing training intensity in the middle stage, and emphasizing shaping and maintenance in the later stage. Control the intake of refined carbohydrates and increase dietary fiber supplementation in terms of diet. To avoid rapid weight loss causing a decrease in skin elasticity, it is not advisable to lose more than 1 kilogram per week. If there is obvious skin sagging, you can consult a professional physician to assess whether medical intervention is needed. Maintaining patience and persistence, most people can achieve ideal results through scientific methods.