What is the best way to expel oil from the stomach

Reducing abdominal fat accumulation can be achieved through adjusting dietary structure, increasing aerobic exercise, supplementing dietary fiber, controlling eating speed, and improving sleep quality. These methods can effectively promote fat metabolism and prevent oil accumulation in the abdomen.

1. Adjust diet:

Choose low glycemic index foods such as oats and brown rice instead of refined carbohydrates, and reduce the intake of fried foods and fatty meat. Increase the proportion of high-quality protein, such as chicken breast, fish, and soy products, and control the daily consumption of oil at 25-30 grams. Using low oil cooking methods such as steaming and cold mixing to avoid hidden oil intake.

2. Aerobic exercise:

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, and cycling. Maintain a heart rate in the range of 220 age x 60% -70% during exercise for at least 30 minutes to activate lipolytic enzymes. HIIT interval training can enhance the sustained fat burning effect after exercise.

3. Fiber supplementation:

Consume 25-30 grams of dietary fiber daily, and absorb intestinal oils and fats by consuming soluble fibers such as konjac, okra, and chia seeds. Apples, celery, and other foods rich in insoluble fiber can promote intestinal peristalsis, and the combination of the two can improve oil excretion efficiency. Drink 300ml of warm water before meals to enhance satiety.

4. Control eating:

Chew each bite of food 20-30 times and have a meal time of no less than 20 minutes. Use small utensils to control the amount of food consumed at a time and avoid consuming high calorie snacks. Record daily dietary habits and maintain a calorie deficit between 300-500 calories to prevent excess calories from being converted into abdominal fat.

5. Improve sleep:

Ensure 7-8 hours of deep sleep per day and avoid using electronic devices 2 hours before bedtime. Lack of sleep can lead to a decrease in leptin secretion and an increase in ghrelin, which can easily cause abdominal fat accumulation. Maintaining a regular schedule can help regulate cortisol levels and reduce stress eating.

Implementing abdominal fat loss requires establishing long-term healthy habits and avoiding extreme dieting or excessive exercise. It is recommended to lose no more than 0.5-1 kilogram per week and regularly measure changes in waist circumference. Combining abdominal breathing training with core muscle group exercises can strengthen abdominal lines. If there is persistent bloating or digestive abnormalities, seek medical attention promptly to investigate intestinal diseases. Keeping a diet diary and exercise records helps to continuously optimize weight loss plans.