What should I do if there is meat on my stomach

Reducing abdominal fat can be achieved through adjusting dietary structure, increasing aerobic exercise, strengthening core training, improving lifestyle habits, and managing stress levels. Abdominal fat accumulation is usually related to excess calories, lack of exercise, hormonal imbalance, metabolic slowdown, and genetic factors.

1. Adjust diet:

Control refined carbohydrates intake, replace white rice and flour with whole grains, reduce added sugar and sugary drinks. Increase high-quality protein such as chicken breast, fish, and soy products, and pair each meal with non starchy vegetables. Avoid trans fats and choose healthy sources of fat such as olive oil and nuts. It is recommended to control the daily calorie deficit at 300-500 calories to avoid metabolic damage caused by extreme dieting.

2. Aerobic exercise:

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, and cycling. High intensity interval training HIIT can effectively burn visceral fat, and you can try a 20 second sprint run+40 second slow walk cycle training. Maintaining a heart rate in the range of 60% -80% of maximum heart rate during exercise for more than 30 minutes can better mobilize fat for energy supply.

3. Core reinforcement:

Static training such as plank support, dead worm style, and bird dog style can activate the deep transverse abdominal muscles. Dynamic training such as abdominal roll and Russian rotation focuses on rectus abdominis and oblique abdominis muscles. Core training for 15 minutes three times a week can improve abdominal muscle tone, but it needs to be combined with aerobic exercise to show weight loss effects. Avoid single sit ups causing lumbar spine injury.

4. Improvement of daily routine:

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can increase cortisol levels and promote abdominal fat accumulation. Avoid staying up late and disrupting circadian rhythms, as exposure to blue light at night can inhibit leptin secretion. Establish fixed meal times, with dinner not exceeding 19:00, and engage in appropriate activities after meals to promote digestion and metabolism.

5. Stress Management:

Long term stress can lead to sustained secretion of cortisol, which promotes fat deposition in the abdomen. Stress can be relieved through meditation, deep breathing, yoga, and other methods. Practicing mindfulness for 10 minutes every day can reduce stress reactions. Cultivate hobbies to shift attention and avoid emotional eating. Social support and psychological counseling can also help improve stress-induced obesity. Reducing abdominal fat requires comprehensive intervention, and simple local weight loss is not feasible. Suggest recording diet and exercise data, and measuring waist circumference changes every month. Male waist circumference should be controlled below 85 centimeters, and female waist circumference should not exceed 80 centimeters. If metabolic problems such as elevated blood sugar and abnormal blood pressure occur, timely medical evaluation is necessary. Use steaming and boiling methods for cooking, reduce dining out, and prioritize low-fat and high protein foods when dining out. Stretch for 5 minutes during work breaks and avoid sitting for more than 1 hour. The recommended rate of weight loss is 0.5-1 kilogram per week, as losing weight too quickly can lead to skin sagging and rebound.