The simplest way to reduce excess fat on the belly

The simplest methods to reduce belly fat mainly include adjusting dietary structure, increasing aerobic exercise, conducting core training, improving lifestyle habits, and traditional Chinese medicine conditioning. Abdominal fat accumulation is usually related to factors such as overeating, lack of exercise, and slow metabolism, and requires comprehensive intervention to effectively improve.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. It is recommended to replace white rice with brown rice, choose low-fat proteins such as chicken breast and fish, and consume green leafy vegetables such as broccoli and spinach daily. Avoid sugary drinks and alcohol, and keep daily total calories within a reasonable range. Try the Chinese medicine recommended coix seed Congee, hawthorn tea and other spleen strengthening and fat reducing diet.

2. Increase aerobic exercise

Engage in 4-5 sessions of moderate to low-intensity aerobic exercise for more than 30 minutes per week, such as brisk walking, swimming, or cycling. These exercises can promote whole-body fat breakdown, especially with significant effects on visceral fat consumption. Maintain a heart rate between 60% and 70% of the maximum heart rate during exercise, and after 20 minutes of continuous exercise, the proportion of fat supply will significantly increase.

3. Conducting core training

can strengthen the transverse and rectus abdominis muscles by performing movements such as plank support and supine abdominal roll. Perform 3 sets of tablet supports per day, each lasting 30-60 seconds; Roll up the abdomen 15-20 times per group, pay attention to using the abdomen to exert force instead of the neck. Enhanced core muscle group can improve abdominal relaxation, and combined with aerobic exercise, it can accelerate local fat metabolism.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late which can lead to elevated cortisol levels. Get up and move for 5 minutes every hour during work to reduce sedentary time. Learning abdominal breathing techniques and practicing for 10 minutes every day can help activate deep abdominal muscles. Massaging the abdomen in a clockwise direction can promote gastrointestinal peristalsis.

5. Traditional Chinese Medicine Treatment

For spleen deficiency and dampness excess type obesity, follow the doctor's advice to take Shen Ling Bai Zhu San. For phlegm and blood stasis blocking type, Er Chen Wan can be modified. Moxibustion at acupoints such as Zhongwan and Tianshu is performed 2-3 times a week, combined with cupping therapy to improve metabolism. Tuina techniques can focus on operating the acupoints of the meridians and Zusanli, helping to clear the meridians and promote the circulation of water and dampness. Medicinal tea can be replaced with lotus leaf cassia seed tea or Poria cocos and tangerine peel tea. Reducing belly fat requires a combination of diet, exercise, and lifestyle habits, and it takes at least 8-12 weeks to see significant results. To avoid rapid weight loss causing skin sagging, it is recommended to lose no more than 1 kilogram per week. Traditional Chinese medicine believes that abdominal obesity is often related to spleen dysfunction. During the adjustment period, avoid eating raw, cold, greasy foods and maintain a regular daily routine. If accompanied by abnormal blood sugar or endocrine problems, it is recommended to seek medical attention first to investigate underlying diseases.