Methods for men to reduce belly size

The main methods for men to reduce belly size include adjusting their diet structure, conducting core training, improving lifestyle habits, and targeted weight loss. Abdominal obesity is closely related to visceral fat accumulation and requires comprehensive intervention to effectively improve.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high sugar beverages, increase high-quality protein and dietary fiber, and control daily total calorie intake at 1800-2200 calories.

2. Conduct core training

3-4 times a week for core muscle group training such as plank support and abdominal roll, combined with whole-body compound movements such as squats and hard pulls.

3. Improve lifestyle habits

Avoid prolonged sitting, get up and move around every hour, ensure 7-8 hours of sleep, and reduce alcohol intake, especially beer.

4. Targeted Weight Loss

Increases metabolic rate through high-intensity interval training (HIIT), combined with moderate aerobic exercise such as brisk walking, swimming, etc.

Reducing belly size takes 3-6 months to take effect, and it is recommended to reduce waist circumference by 2-3 centimeters per month, while monitoring blood pressure, blood sugar, and other indicators.