The best way to lose weight with a small belly

Losing weight and having a small belly can be achieved through adjusting dietary structure, increasing aerobic exercise, strengthening core training, controlling stress levels, and improving sleep quality. The accumulation of fat in the lower abdomen is usually related to factors such as excess calories, prolonged sitting, hormonal imbalances, slowed metabolism, and genetic predisposition.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and added sugars, and increase the proportion of high-quality protein and dietary fiber. High quality proteins such as chicken breast and fish can enhance satiety, while dietary fibers such as broccoli and oats can delay gastric emptying. Avoid fried foods and sugary drinks, and choose low glycemic index foods such as brown rice and whole wheat bread to stabilize blood sugar levels. The recommended daily water intake is 1.5-2 liters, and drinking water before meals can help control food intake.

2. Increase aerobic exercise

Engage in 4-5 sessions of moderate to high-intensity aerobic exercise for at least 30 minutes per week, such as jogging, swimming, skipping rope, etc. Aerobic exercise can activate whole-body fat metabolism, and it is recommended to prioritize mobilizing abdominal fat for energy supply during morning fasting exercise. Maintain heart rate within the range of 60% -70% of maximum heart rate during exercise, and after 20 minutes of continuous exercise, the proportion of fat energy supply significantly increases. Combining interval training can more effectively improve metabolic rate.

3. Strengthen core training

Actions such as plank support, abdominal roll, and Russian rotation can strengthen the transverse and rectus abdominis muscles. Perform resistance training three times a week, repeating each movement 12-15 times, completing 3-4 sets. Enhancing the core muscle group can improve body posture and reduce the pressure of visceral fat on the abdominal wall. Pay attention to breathing rhythm during training, avoid compensatory force from the neck, and prioritize movement quality over quantity.

4. Control stress levels

Long term stress can lead to an increase in cortisol levels, promoting abdominal fat accumulation. Engaging in 10 minutes of deep breathing exercises or meditation daily, as well as soothing exercises such as yoga and Tai Chi, can reduce stress responses. Establish a regular schedule and avoid relieving stress through overeating. Social activities and hobbies can effectively distract the focus of stress.

5. Improve sleep quality

Ensure 7-8 hours of deep sleep per day. Lack of sleep can disrupt the balance of leptin and ghrelin. Avoid exposure to blue light 2 hours before bedtime and maintain a bedroom temperature of 18-22 ℃. Establish a fixed bedtime and nap for no more than 30 minutes. Patients with sleep apnea need timely treatment, as hypoxia can exacerbate abdominal obesity. Patience is necessary when implementing a weight loss plan, as abdominal fat metabolism takes 3-6 months to show significant results. Record daily diet and exercise data, and measure waist circumference changes weekly. To avoid extreme dieting leading to a decrease in basal metabolism, the body fat percentage of women should not be lower than 18%. If combined with insulin resistance or polycystic ovary syndrome, it is recommended to develop a personalized plan under the guidance of a nutritionist. During weight loss, it is recommended to supplement with multivitamins and omega-3 fatty acids to prevent nutrient deficiencies.