The best way to reduce waist and belly fat

Reducing waist and belly fat can be achieved through adjusting diet, strengthening exercise, traditional Chinese medicine regulation, behavioral intervention, medical assistance, and other methods. Abdominal fat accumulation is usually related to factors such as overeating, lack of exercise, and metabolic abnormalities, and requires comprehensive intervention to effectively improve.

1. Adjust diet

Reduce intake of refined carbohydrates and high-fat foods, increase high-quality protein and dietary fiber. The daily staple food can be replaced with coarse grains such as oats and brown rice, paired with dark vegetables such as broccoli and spinach. Avoid sugary drinks and alcohol, and control daily total calorie intake within a reasonable range. Traditional Chinese medicine recommends using medicinal and edible materials such as hawthorn and lotus leaves to boil water instead of tea, which can help promote gastrointestinal peristalsis.

2. Strengthen Exercise

Perform 4-5 aerobic exercises per week in combination with strength training. Fast walking, swimming, and other sustainable exercises can burn abdominal fat, while core training such as plank support and abdominal curling can enhance muscle metabolism. Traditional health preservation techniques such as the "single lift for regulating spleen and stomach" movement in the Eight Section Brocade, combined with abdominal breathing, have a significant effect on shaping the waist and abdomen. Each exercise session needs to last for at least 30 minutes to activate fat breakdown.

3. Traditional Chinese Medicine Regulation

For phlegm dampness type obesity, moxibustion at acupoints such as Guanyuan and Zhongwan can be used, combined with traditional Chinese medicine formulas such as Atractylodes macrocephala and Alisma. The massage technique involves circular massage along the meridians and collaterals, lasting 15-20 minutes each time. Cupping should be done at acupoints such as Spleen Shu and Stomach Shu on the back, 2-3 times a week to improve metabolism. After differentiation of constitution, the use of traditional Chinese medicine formulas such as Wuling San and Fangji Huangqi Tang has better effects.

4. Behavioral intervention

Establish a regular sleep schedule to ensure 7-8 hours of sleep and avoid staying up late leading to elevated cortisol levels. Chew slowly during meals and limit each meal to at least 20 minutes. Record daily diet and exercise data, and seek guidance from a professional nutritionist if necessary. Stress management can reduce stress-induced eating behavior through meditation, breathing exercises, and other methods.

5. Medical assistance

For stubborn obesity, medication such as Orlistat capsules can be considered under the guidance of a doctor. Physical therapy such as cryolipolysis can be used for patients with obvious local fat accumulation. Traditional Chinese medicine treatments such as acupoint embedding and traditional Chinese medicine fumigation also have certain effects. But all medical methods need to be adjusted with lifestyle in order to maintain long-term effects. It takes 3-6 months to show significant results in reducing waist and abdominal fat. It is recommended to measure waist circumference changes weekly instead of daily weighing. In terms of diet, it is recommended to eat more water permeable ingredients such as winter melon and coix seed to avoid damaging the spleen and stomach yang qi with cold and raw foods. Pay attention to replenishing water before and after exercise, gradually increasing intensity. Maintain a positive mindset and avoid giving up due to unclear short-term results. If accompanied by abnormal blood sugar or endocrine problems, seek medical attention promptly to investigate the primary disease.