What methods can be used to reduce abdominal hypertrophy

Abdominal hypertrophy can be reduced through five methods: dietary adjustments, aerobic exercise, strength training, lifestyle improvement, and medical assistance.

1. Dietary adjustment:

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and flour with whole grains. Increase dietary fiber intake, with no less than 500 grams of vegetables per day, and prioritize dark vegetables such as broccoli and spinach. Control oil intake, use no more than 25 grams of cooking oil per day, and avoid fried foods. Protein intake mainly includes fish, shrimp, chicken breast, and soy products, which help maintain muscle mass. Regularly have three meals and avoid overeating. It is recommended to have dinner no later than 19:00.

2. Aerobic exercise:

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, and cycling. The use of interval training method is more effective, such as brisk walking for 1 minute followed by jogging for 30 seconds and cycling for 20 minutes. Maintain heart rate in the range of 60% -70% of maximum heart rate during exercise, with maximum heart rate=220- age. Fasting exercise in the morning can improve fat burning efficiency, but people with low blood sugar should be cautious. Persist for more than 3 months and show significant changes in waist circumference.

3. Strength training:

Perform 2-3 core muscle group exercises per week, including plank support, supine abdominal roll, Russian rotation, and other movements. Compound strength training such as squats and hard pulls can activate muscle groups throughout the body and increase basal metabolic rate. Perform 12-15 movements per group, complete 3-4 groups, and rest between groups for no more than 60 seconds. During training, pay attention to tightening the abdominal muscles and maintaining a normal breathing rhythm. supplementing with protein can promote muscle growth.

4. Lifestyle habits:

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can 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 be alleviated through meditation, deep breathing, and other methods. Abstain from alcohol intake, as alcohol can inhibit fat metabolism. Improve body posture and maintain a compressed and upright posture to activate core muscle groups.

5. Medical assistance:

For severely obese individuals with a BMI exceeding 28, weight loss drugs such as orlistat can be used under the guidance of a doctor. Laparoscopic sleeve gastrectomy is suitable for patients with pathological obesity. Medical beauty techniques such as cryolipolysis and radiofrequency lipolysis can locally reduce the number of adipocytes. Chinese medicine acupuncture and moxibustion and catgut embedding therapy can help regulate metabolism. All medical interventions need to be accompanied by lifestyle changes to maintain long-term effects. Reducing abdominal fat requires comprehensive intervention, and it is recommended to start by changing dietary habits and gradually increasing exercise intensity. Record daily diet and exercise, and measure waist circumference changes every week. Avoid rapid weight loss and limit monthly weight loss to no more than 5% of total body weight. Maintaining a healthy lifestyle in the long term can prevent rebound. If accompanied by metabolic abnormalities such as hypertension and hyperglycemia, timely medical attention should be sought for professional evaluation. If discomfort symptoms such as dizziness and palpitations occur during the weight loss process, stop immediately and consult