What is the reason for a large belly and how to reduce it

A large belly is usually caused by visceral fat accumulation, muscle relaxation, unhealthy eating habits, decreased metabolic rate, and hormonal imbalances. It can be improved through aerobic exercise, core training, dietary adjustments, stress management, and regular sleep patterns.

1. Accumulation of visceral fat:

Long term high sugar and high-fat diet can lead to visceral fat deposition and increase abdominal circumference. This type of fat is distributed around internal organs and is more dangerous than subcutaneous fat, which can easily lead to metabolic syndrome. Suggest reducing refined carbohydrates intake and increasing dietary fiber, such as whole grains like oats and brown rice.

2. Abdominal muscle relaxation:

Prolonged sitting and lack of exercise can lead to transverse abdominal muscle weakness, making it difficult to maintain intra-abdominal pressure. Core exercises such as plank support and dead insect exercises can be performed to enhance muscle tension, and a 15 minute daily routine can significantly improve abdominal relaxation.

3. Improper diet:

Excessive drinking and high salt diet will cause water retention, and bubbles in carbonated drinks will temporarily expand the stomach. It is recommended to control sodium intake below 2000mg/day and replace alcoholic beverages with diuretic drinks such as peppermint tea and Job's tears water.

4. Metabolic slowdown:

Aging or hypothyroidism can reduce basal metabolic rate. Intermittent fasting such as 16:8 light fasting can activate the AMPK metabolic pathway, which can be combined with foods such as green tea and chili to enhance thermogenesis.

5. Hormonal imbalance:

Elevated stress hormone cortisol promotes fat accumulation in the abdomen. Yoga meditation can lower cortisol levels and optimize the leptin secretion cycle by falling asleep before 23:00. It is recommended to practice mindfulness breathing exercises three times a week.

Reducing belly weight requires multidimensional cooperation, with 150 minutes of moderate to high-intensity aerobic exercise such as brisk walking and swimming per week, combined with 20 minute core training three times a week. The diet adopts the Mediterranean dietary pattern, with a daily intake of over 25g of dietary fiber and a control of refined sugar below 25g. Ensure 7-9 hours of sleep and avoid exposure to blue light 2 hours before bedtime. Continuous monitoring of waist circumference changes should be kept below 85cm for males and 80cm for females. If accompanied by abnormal blood sugar or persistent bloating, it is recommended to seek medical attention from the endocrinology department to investigate pathological factors.