What is the reason for a large belly and how can it be reduced

A large belly may be caused by visceral fat accumulation or abdominal wall relaxation, and reducing belly size requires a combination of dietary adjustments and targeted exercise. Common reasons include prolonged sitting, high sugar and high-fat diet, hormonal imbalances, postpartum rectus abdominis muscle separation, genetic factors, etc.

1. Dietary Adjustment

Reduce refined carbohydrates intake and replace white rice noodles with whole grains such as brown rice and oats. Control fruit intake and avoid high sugar fruits such as lychee and longan. Increase the intake of high-quality protein and choose chicken breast, fish and bean products to help maintain muscle mass. Drink plenty of water daily and avoid sugary drinks. Moderate intake of healthy fats such as nuts and avocados, but the total amount should be controlled.

2. Aerobic Exercise

Engage in aerobic exercises such as brisk walking, swimming, and skipping rope every week, lasting for at least half an hour each time. Aerobic exercise can effectively burn body fat, including abdominal fat. In the initial stage, you can start with low intensity and gradually increase the duration and intensity of exercise. Maintain regular exercise habits and avoid fishing for three days and sunbathing for two days. Warm up and stretch before and after exercise to prevent sports injuries.

III. Core Training

Plate support can strengthen the transverse abdominal muscle and improve abdominal relaxation. Lie down and roll the abdomen to exercise against the rectus abdominis muscle, and be careful to avoid exerting force on the neck. Russian rotation can exercise the oblique muscles and help shape the waistline. Schedule core training every week, alternating with other exercises. Pay attention to breathing rhythm during training to avoid holding your breath and causing an increase in abdominal pressure.

4. Lifestyle Habits

Avoid sitting down immediately after meals, and stand or take a walk to promote digestion. Ensure adequate sleep, as lack of sleep can lead to hormonal imbalances and increased abdominal fat. Reduce alcohol intake, as alcohol will be stored in the abdomen first. Managing stress levels, long-term stress can stimulate cortisol secretion. Maintain the correct sitting posture while standing, avoiding pelvic tilt that exacerbates lower abdominal protrusion.

V. Medical Intervention

Postpartum women need to check the degree of rectus abdominis muscle separation, and in severe cases, professional rehabilitation training is required. Endocrine abnormalities such as hypothyroidism require medication to treat the underlying disease. Stubborn visceral fat can be treated with medications such as orlistat under the guidance of a doctor. Severe obesity may be evaluated and weight loss surgery may be considered. Any medical method needs to be accompanied by lifestyle changes in order to have sustained effects. Reducing belly weight requires patience and persistence, and it is not recommended to adopt extreme dieting or excessive exercise. Establishing sustainable healthy habits is more important than losing weight quickly. Recording diet and exercise can help identify problems and adjust plans. When encountering a plateau period, you can try changing your exercise routine or adjusting your diet. If accompanied by other discomfort symptoms such as menstrual disorders and fatigue, it is recommended to seek medical attention promptly to investigate potential diseases. Maintaining a regular daily routine and a positive mindset over the long term are equally crucial for maintaining waist circumference.