What should I do if my belly is getting bigger and fatter

Getting bigger and fatter belly can be improved by adjusting diet structure, increasing aerobic exercise, improving lifestyle habits, controlling stress levels, and seeking medical evaluation if necessary. Abdominal obesity is usually caused by excessive calorie intake, metabolic abnormalities, hormonal imbalances, lack of exercise, genetic predisposition, and other factors.

1. Adjust dietary structure

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and flour with whole grains. Increase the intake ratio of high-quality proteins such as fish, shrimp, and chicken breast, and ensure an appropriate amount of healthy fats such as nuts and olive oil daily. Vegetables should account for more than half of the total amount per meal, with priority given to dark colored vegetables such as broccoli and spinach. Avoid sugary drinks and alcohol, and replace them with plain water or sugar free tea drinks.

2. Increase aerobic exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. For abdominal fat, high-intensity interval training can be added, such as opening and closing jumps, Poppy jumps, and other combination movements. Warm up and stretch before and after exercise, gradually increasing the duration and intensity of the exercise. Sedentary individuals are advised to get up and move around every hour, and choose to walk or climb stairs more frequently in their daily lives.

3. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late causing leptin secretion disorders. Establish regular meal times and eliminate late night snacks and binge eating behaviors. Quit smoking and limit alcohol consumption to reduce interference with metabolic function. Record daily diet and exercise, regularly measure waist circumference changes to form positive feedback.

4. Control stress levels

Long term stress can lead to an increase in cortisol and promote abdominal fat accumulation, which can be reduced through meditation, deep breathing, and other methods. Cultivate hobbies such as painting and music to shift attention and avoid emotional eating. Increase social activities appropriately and communicate with family and friends to relieve psychological pressure. It is recommended to seek professional psychological counseling for severe anxiety and depression.

5. Medical evaluation

If there is continuous weight gain accompanied by symptoms such as menstrual disorders and hirsutism, polycystic ovary syndrome should be screened. hypothyroidism can lead to a decrease in basal metabolic rate, manifested as uncontrolled weight gain. Endocrine disorders such as Cushing's syndrome can also lead to central obesity, which needs to be diagnosed through blood tests and imaging. Patients with metabolic syndrome may need to use medications such as metformin under the guidance of a doctor. Improving abdominal obesity requires long-term adherence to a healthy lifestyle and avoiding extreme dieting or excessive exercise that can cause physical damage. Pay attention to chewing slowly in diet, and eat until 70% full with each meal. The exercise plan should be developed based on individual physical abilities, and middle-aged and elderly people can choose gentle exercises such as Tai Chi and Baduanjin. Regularly monitor blood pressure, blood sugar and other indicators, and seek medical attention promptly if any abnormalities are found. Establishing a sustainable health management plan is more important than short-term rapid weight loss, and maintaining a positive mindset can help form a virtuous cycle.