What are the ways to lose weight and slim down the belly

Weight loss and belly slimming can be achieved through adjusting diet, increasing exercise, improving lifestyle habits, traditional Chinese medicine regulation, medical intervention, and other methods. Abdominal fat accumulation is usually related to factors such as excess calories, metabolic abnormalities, and hormonal imbalances.

1. Adjust diet

Reduce the intake of refined carbohydrates and added sugars, and choose foods rich in dietary fiber such as whole grains, vegetables, and fruits. Moderate increase in the intake of high-quality protein such as fish, shrimp, and soy products can help increase satiety and maintain muscle mass. Avoid processed foods high in oil and salt, and control daily total calorie intake within a reasonable range.

2. Increase Exercise

Aerobic exercise such as brisk walking, swimming, cycling, etc. can effectively burn fat. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week. Combining strength training such as plank support and abdominal curling can enhance core muscle groups and improve abdominal line. Exercise should be gradual and avoid injuries caused by overtraining.

3. Improve lifestyle habits

Ensure 7-9 hours of high-quality sleep every day. Lack of sleep may lead to increased cortisol levels and promote abdominal fat accumulation. Reduce sedentary time by getting up and moving for 5 minutes every hour. Managing stress levels can alleviate the impact of stress on metabolism through meditation, deep breathing, and other methods.

4. TCM recuperation

TCM believes that abdominal obesity is mostly related to weakness of the spleen and stomach, phlegm and dampness, and can be recuperated by acupuncture and moxibustion and cupping under the guidance of professional TCM doctors. Traditional Chinese medicines such as hawthorn, lotus leaves, and Poria cocos have the effect of invigorating the spleen and dispelling dampness, but they need to be used based on syndrome differentiation. Tuina massage may also have a certain auxiliary effect on specific acupoints such as the epigastric region and the celestial axis.

5. Medical intervention

For patients with pathological obesity or those who are ineffective with conventional methods, medication such as Orlistat capsules may be considered under the guidance of a doctor. A very small number of severe cases may require surgical treatment such as laparoscopic sleeve gastrectomy. Any medical intervention requires strict evaluation of indications and contraindications, and should not be attempted on one's own.

Losing weight requires long-term adherence to a healthy lifestyle and avoiding rapid weight loss that can lead to rebound. It is recommended to record diet and exercise, and regularly monitor changes in waist circumference. If accompanied by metabolic abnormalities such as hypertension and hyperglycemia, seek medical attention promptly. Be careful not to excessively pursue local weight loss, as systemic fat reduction is necessary to effectively improve abdominal obesity. Maintaining a positive attitude and integrating healthy habits into daily life is crucial.