What to do if the belly is enlarged and the fastest way to become smaller

Abdominal hypertrophy can be improved by adjusting dietary structure, strengthening core training, controlling stress hormones, improving sleep quality, and reducing refined sugar intake. Fat accumulation is mainly related to factors such as excess calories, metabolic imbalance, and hormonal imbalances.

1. Adjust diet:

Adopt a high protein, low-carbon water diet pattern, with a daily protein intake of no less than 1.2 grams per kilogram of body weight. Increase dietary fiber intake to over 25 grams per day, choose soluble fibers such as oats and chia seeds, and reduce high glycemic index staple foods such as polished rice and white flour. The main cooking method is steaming and boiling, avoiding fried foods. Dinner should be completed 3 hours before bedtime.

2. Core Training:

Conduct targeted training four times a week, including movements such as plank support, dead insect stance, and Russian rotation. Each training session consists of 3 sets of 20 dynamic exercises and 30 seconds of static maintenance, combined with abdominal breathing to activate the deep transverse abdominis muscle. Avoid simple sit ups and combine them with full body movements such as kettlebell swinging to improve fat burning efficiency.

3. Stress Management:

Elevated cortisol levels can cause fat to accumulate in the abdomen. It is recommended to practice 15 minutes of mindfulness meditation or deep breathing exercises daily. Perform shoulder and neck relaxation exercises during work breaks, and ensure to release endorphins through aerobic exercise for at least 30 minutes twice a week. To avoid relieving stress through overeating, you can switch to chewing sugar free gum or drinking chamomile tea.

4. Sleep optimization:

Ensure a deep sleep duration of 1.5-2 hours per night, and avoid blue light exposure 1 hour before bedtime. Keep the bedroom temperature at 18-22 degrees Celsius and use blackout curtains to create a dark environment. Lack of sleep can lead to an increase in ghrelin levels. It is recommended to have a fixed daily routine, with no more than 2 hours of fluctuations on weekends.

5. Sugar control strategy:

Abstain from sugary drinks and transition to substitute sugars such as erythritol. Check the nutrition chart when purchasing food to avoid hidden sugar intake. Choose low sugar varieties of fruits such as berries, and control them within 200 grams per day. Alcohol metabolism takes priority over fat metabolism, and drinking no more than 2 standard glasses of alcohol per week. During the implementation of SEP, it is recommended to measure waist circumference changes on a weekly basis rather than simply focusing on weight. Male waist circumference should be controlled below 85 centimeters. Can record diet and exercise logs, and use a body fat scale to monitor visceral fat levels. Rapid abdominal weight loss in the short term may cause skin laxity. It is recommended to supplement with collagen and take alternating showers of hot and cold. If accompanied by abnormal blood sugar or continuous waist circumference growth, metabolic problems such as insulin resistance need to be investigated. Developing a habit of taking a walk after meals, utilizing fragmented time for micro exercises such as standing against walls, and maintaining a waist to hip ratio below 0.9 over the long term can significantly reduce the risk of cardiovascular disease.