What are the methods to reduce belly fat

Reducing belly fat can be achieved through adjusting dietary structure, strengthening abdominal exercise, traditional Chinese medicine acupoint massage, improving lifestyle habits, and using auxiliary products appropriately. Abdominal fat accumulation is often associated with factors such as prolonged sitting, overeating, 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 choose coarse grains such as brown rice and oats instead of white rice, and consume more than 300 grams of green leafy vegetables such as broccoli and spinach daily. Traditional Chinese medicine recommends using medicinal and edible materials such as hawthorn, lotus leaves, and cassia seeds to brew tea, which can help promote gastrointestinal peristalsis. Avoid eating at night and try to finish dinner before 6pm.

2. Strengthen abdominal exercise

Perform targeted abdominal training for 30 minutes every day, such as supine abdominal roll, flat support, Russian rotation, and other movements. Cooperating with aerobic exercises such as brisk walking and swimming yields better results. The traditional health preserving techniques of the Eight Section Brocade, including "regulating the spleen and stomach with a single lift" and the "Xiong Huang" movements of the Five Animal Play, can help eliminate abdominal fat by pulling and pulling the meridians. After exercise, you can massage the area around the navel clockwise with your palm 100 times.

3. Traditional Chinese Medicine Acupoint Massage

Press the abdominal acupoints such as Zhongwan, Tianshu, and Daimai every day for 3 minutes at each acupoint. Combining moxibustion at Guanyuan and Qihai points yields better results, with each moxibustion session lasting 15 minutes. Tuina techniques can include abdominal massage, which involves circular massage along the colon. Traditional Chinese medicine believes that these methods can invigorate spleen yang, reduce phlegm and fat, and are particularly suitable for abdominal obesity caused by physical deficiency and coldness.

4. Improve lifestyle habits

Avoid sitting for more than 1 hour and get up and move for 5 minutes every hour. Ensure that you fall asleep before 23:00. Lack of sleep can lead to an increase in cortisol and promote abdominal fat accumulation. Enhance diaphragm movement through abdominal breathing training, practicing for 10 minutes every day. Reduce wearing tight clothing to avoid affecting the circulation of qi and blood in the abdomen, and pay attention to keeping the waist and abdomen warm in winter.

5. Auxiliary product use [SEP]: Under the guidance of a doctor, traditional Chinese medicine tea drinks such as Poria cocos and Alisma can be used as substitutes for water and dampness. For external use, acupoint application products containing ingredients such as cinnamon and Sichuan peppercorns can be selected. Commercial regular weight loss equipment such as low-frequency pulse meters should be used in accordance with the instructions. Do not abuse laxatives or diuretics, as they may cause electrolyte imbalances. Reducing belly fat requires long-term persistence and cannot be rushed. It is recommended to measure waist circumference changes every week and record diet and exercise. Traditional Chinese medicine emphasizes that the waist and abdomen are the mirrors of the five organs, and abdominal obesity often reflects internal organ dysfunction. If accompanied by symptoms such as menstrual irregularities and constipation, timely medical examination should be conducted to identify pathological factors such as polycystic ovary syndrome. Traditional health practices such as standing stakes and Tai Chi can be practiced daily to help regulate overall metabolic balance.