What should I do if I only have a fat belly all over my body

Abdominal obesity can be improved by adjusting dietary structure, strengthening core training, controlling stress hormones, improving sleep quality, and reducing refined sugar intake. Abdominal fat accumulation is usually associated with factors such as excessive visceral fat, metabolic disorders, and hormonal imbalances.

1. Adjust diet:

Reduce intake of refined carbohydrates and trans fats, increase the proportion of dietary fiber and high-quality protein. It is recommended to choose anti-inflammatory foods such as whole grains, green leafy vegetables, salmon, etc., and avoid sugary drinks and fried foods. The daily calorie deficit is controlled at 300-500 calories, and a small portion multi meal mode is adopted to stabilize blood sugar.

2. Core Training:

Conduct 3-5 training sessions per week for the transverse abdominis muscle, including static contraction movements such as plank support and dead insect stance, combined with dynamic training such as Russian rotation. Add 20 minutes of aerobic exercise after each training session to improve fat burning efficiency, and pay attention to the standardization of movements, which is better than the training duration.

3. Stress Management:

Long term stress can lead to an increase in cortisol levels, which promotes fat accumulation in the abdomen. Self regulating nervous system function can be regulated through mindfulness meditation, breathing training, and other methods. 15 minutes of relaxation exercises every day can effectively reduce the secretion of stress hormones.

4. Sleep optimization:

Ensure 7-8 hours of deep sleep per day. Lack of sleep can disrupt the secretion of leptin and ghrelin. Establishing a fixed sleep schedule, avoiding blue light stimulation before bedtime, and keeping the bedroom temperature between 18-22 ℃ can help improve sleep quality.

5. Withdrawal refined sugar:

High fructose corn syrup and other added sugars will be directly converted into visceral fat. Gradually reduce the intake of sugary foods such as desserts and milk tea, and replace sweet foods with natural fruits. Pay attention to checking food labels to avoid hidden sugar intake. Improving abdominal obesity requires multidimensional intervention, and it is recommended to continuously record changes in waist circumference rather than simply focusing on weight. Try to choose steaming instead of frying for cooking, and drink at least 2000 milliliters of water per day to promote metabolism. If accompanied by abnormal blood sugar or elevated blood pressure, timely medical evaluation is necessary. Long term sedentary individuals are advised to get up and move around every hour, increasing their daily consumption through fragmented exercise.