What should I do if there are two protruding pieces of meat on both sides of my waist

There are two prominent pieces of meat on both sides of the waist that can be improved by adjusting dietary structure, strengthening core training, improving body posture, controlling stress hormones, and targeted local exercises. The accumulation of fat in the waist and abdomen is usually related to factors such as prolonged sitting, lack of exercise, hormonal imbalance, pelvic tilt, excessive calorie intake, and genetic factors.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and trans fats, and increase the ratio of high-quality protein to dietary fiber. Choose low glycemic index foods such as oats and brown rice, paired with ingredients such as broccoli and chicken breast. Drink enough water daily and avoid sugary drinks. The cooking method is mainly steaming and boiling, and the daily total calorie intake is controlled within a reasonable range.

2. Strengthen core training

Plate support, dead worm movements, and other movements can activate the deep muscle group of the transverse abdominal muscle, with three sets of training performed daily. Swimming, Pilates, and other exercises can enhance core stability, and the effect is better when combined with breathing exercises. Pay attention to maintaining a neutral position of the spine during training and avoid compensatory exertion.

3. Improving body posture

Long term pelvic tilt can lead to abdominal relaxation, which can be corrected by wall standing training. Use lumbar cushions to maintain the physiological curvature of the lumbar spine during office hours, and get up and move around every hour. Sleep in a lateral position with bent knees to avoid increasing pressure on the lumbar spine.

4. Control stress hormone

Elevated cortisol levels can promote fat accumulation in the waist and abdomen, ensuring adequate sleep and regular sleep patterns. Practice mindfulness meditation or deep breathing exercises, and bask in the sun every day to regulate the circadian rhythm. If necessary, thyroid function can be tested to rule out endocrine abnormalities.

5. Targeted local exercises

Russian rotation and lateral plank support can strengthen the oblique muscle of the abdomen, trained three times a week. Aerobic exercise should focus on projects such as skipping rope and climbing stairs that emphasize waist and abdominal strength. After exercise, cooperate with fascial relaxation to avoid muscle tension compensation.

Improving waist fat accumulation requires more than three months to take effect, and it is recommended to record changes in waist circumference every week. In addition to exercise, staying up late and excessive alcohol consumption should be avoided, as these can affect fat metabolism. If accompanied by menstrual disorders or hirsutism symptoms, polycystic ovary syndrome should be investigated. Long term sedentary individuals can use standing desks and do simple stretching every hour. During the weight loss process, it is important to ensure protein intake and prevent muscle loss from leading to a decrease in basal metabolism. Maintain patience and establish healthy habits, and the waistline will gradually improve.