What should I do if my BMI is normal or my belly is fat

BMI is normal, but abdominal fat accumulation can be improved by adjusting dietary structure, strengthening core training, improving lifestyle habits, controlling stress hormones, and targeted aerobic exercise. The stubborn abdominal fat may be related to factors such as visceral fat accumulation, insufficient muscle mass, hormone imbalance, etc.

1. Adjust dietary structure

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and increase the proportion of high-quality protein and dietary fiber. Avoid fried foods with high trans fatty acid content and choose healthy fats such as olive oil. Daily intake of sufficient dark vegetables and low sugar fruits, and moderate supplementation of probiotics to improve gut microbiota balance.

2. Strengthen core training

Perform resistance training such as plank support and supine abdominal roll 3-4 times a week, combined with rotation movements such as Russian rotation to strengthen the transverse abdominal muscle. Gradually increase the training duration and number of groups, and pay attention to maintaining the correct posture to avoid compensation. It can be combined with Pilates to exercise deep muscle groups and improve abdominal muscle tension.

3. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late which can lead to elevated cortisol levels. Get up and move around every 45 minutes during work to reduce sedentary time. Quit smoking and drinking habits, as alcohol can inhibit fat metabolism. Cultivate the habit of taking a walk after meals to promote gastrointestinal motility and blood sugar stability.

4. Control stress hormones

Relieve chronic stress and reduce cortisol levels through meditation, deep breathing, and other methods. Avoid stress reactions caused by excessive dieting and maintain a regular eating rhythm. Moderate supplementation of magnesium and vitamin B can help regulate neuroendocrine function and reduce pressure induced abdominal fat accumulation.

5. Targeted aerobic exercise

adopts intermittent high-intensity training such as variable speed running, skipping rope, etc., 3 times a week for more than 30 minutes each time. Cooperate with abdominal breathing during exercise to improve fat oxidation efficiency. Whole body exercises such as swimming and cycling can simultaneously reduce subcutaneous and visceral fat, and replenish water and protein in a timely manner after exercise.

It is recommended to continuously monitor changes in waist circumference. Men over 85 centimeters and women over 80 centimeters should be alert to excessive visceral fat. Regular body composition testing can be conducted to understand muscle fat ratio and avoid excessive reliance on BMI index. Maintaining long-term regular exercise habits is more effective than short-term high-intensity weight loss, while also paying attention to nutritional balance to prevent muscle loss and a decrease in basal metabolic rate caused by excessive weight loss. If accompanied by menstrual disorders or insulin resistance symptoms, timely medical attention should be sought to screen for endocrine disorders such as polycystic ovary syndrome.