The fastest way to reduce waist and stomach

The fastest methods to reduce waist and stomach weight mainly include controlling diet, increasing exercise, traditional Chinese medicine regulation, adjusting daily routine, behavioral intervention, etc. Comprehensive intervention should be combined with personal physical fitness and lifestyle habits to avoid a single approach.

1. Control diet

Reduce intake of refined carbohydrates and high-fat foods, replace white rice with brown rice, and choose high-quality protein such as chicken breast. The daily intake of vegetables and fruits should exceed 500 grams. Foods rich in dietary fiber, such as broccoli and apples, can help increase satiety. Avoid sugary drinks and replace milk tea with green tea to reduce hidden calorie intake.

2. Increase Exercise

Engaging in aerobic exercise for at least 150 minutes per week, such as brisk walking, swimming, etc., can accelerate abdominal fat burning. Combined with core training such as plank support and Russian rotation, it can strengthen the transverse abdominal muscle for 20-30 minutes each time. HIIT interval training is conducted three times a week to increase metabolic rate through short-term high-intensity exercise.

3. Traditional Chinese Medicine Treatment

For obesity with spleen deficiency and excessive dampness, Shen Ling Bai Zhu San can be taken to strengthen the spleen and eliminate dampness. For phlegm and blood stasis blocking type, Xue Fu Zhu Yu Tang is suitable. Pressing acupoints such as Zhongwan and Tianshu for 3 minutes daily, combined with moxibustion at Guanyuan acupoint, can regulate spleen and stomach function. Replacing tea drinks with lotus leaves and hawthorn can help reduce fat accumulation, but it needs to be used according to syndrome differentiation.

4. Adjust your schedule

Ensure that you fall asleep before 23:00 and sleep for 7-8 hours to stabilize leptin secretion. Avoid high cortisol levels caused by staying up late and stop eating 2 hours before bedtime. Establish a fixed meal schedule to avoid fat accumulation caused by hunger and satiety disorders.

5. Behavioral Intervention

Chew slowly during meals to prolong eating time, and use small utensils to control portion size. Record daily diet and exercise data, and enhance self-discipline through visual feedback. To avoid emotional eating, one can alleviate the tendency towards overeating through meditation. Reducing waist and abdomen requires establishing long-term health management awareness and avoiding extreme dieting or excessive exercise. It is recommended to lose no more than 1 kilogram per week and regularly measure changes in waist circumference. Traditional Chinese medicine constitution identification can develop personalized plans, such as focusing on eliminating dampness in phlegm dampness constitution, and combining qi deficiency constitution with qi tonifying herbs such as astragalus. Maintain a basic activity level of over 6000 steps per day, gradually increase exercise intensity, and promote local circulation with abdominal massage.

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