How to lose belly fat when you have a lot of stomach fat

Generally speaking, the term "belly" refers to the abdominal area. Excess abdominal fat may result from poor eating habits, lack of physical activity, genetic factors, constipation, hormonal imbalances, and other causes. Reduction can be achieved under medical guidance through methods such as liposuction, laser lipolysis, injection lipolysis, or medication. A detailed analysis is as follows:

1. Poor Eating Habits

If one regularly engages in unhealthy eating behaviors—such as overeating, consuming excessive amounts of high-sugar or high-fat foods, or frequently eating greasy, spicy, and stimulating foods—the surplus calories are converted into fat and tend to accumulate in the abdominal area, leading to increased belly fat. It is recommended to reduce intake of high-calorie, high-fat, and high-sugar foods while moderately increasing consumption of protein, dietary fiber, fruits, and vegetables. Maintain balanced portions and avoid overeating or binge eating. Liposuction may also be considered under a doctor’s advice. This procedure uses suction pressure to remove excess subcutaneous fat, effectively slimming the abdomen. The typical cost for liposuction ranges from 3,000 to 5,000 yuan per session. Noticeable improvement usually appears within 1–2 weeks after surgery, although potential side effects may include skin dimpling or swelling.

2. Lack of Exercise

Prolonged sitting or standing, combined with overeating, may lead to significant abdominal fat accumulation. Daily physical activities such as hula hooping or running can help burn excess calories and fat, aiding in weight loss. Laser lipolysis, performed under medical supervision, is another option. This technique works by delivering rapid pulses of light that generate heat, targeting and breaking down fat cells in the subcutaneous layer. The destroyed fat is then naturally metabolized and eliminated by the body, reducing belly size. The average cost for laser lipolysis is approximately 10,000–12,000 yuan per session, with visible results typically seen within 5–7 days. Possible side effects include skin burns, pain, and hematoma.

3. Genetics

Genetic predisposition can influence fat distribution, often resulting in higher fat accumulation in the abdominal region and a more prominent belly. Maintaining a healthy weight through long-term dietary control and regular exercise can help minimize fat buildup. Injection lipolysis, administered under medical supervision, is another option. Lipolytic injections typically contain saline, lidocaine, sodium bicarbonate, and epinephrine. The treatment involves injecting the solution directly into the abdominal fat layer to promote fat cell breakdown and reduction. The average cost ranges from 5,000 to 10,000 yuan per session, with improvements generally noticeable within 1–2 weeks. Potential side effects include allergic reactions, localized bruising, and swelling.

4. Constipation

Slowed intestinal motility and difficulty passing stool can lead to constipation, which may cause toxins and waste to accumulate in the body, impairing fat metabolism and contributing to increased abdominal fat. Symptoms may include difficulty defecating and bloating. Treatment should follow medical advice and may include medications such as glycerin suppositories, lactulose oral solution, or Mahuang Runchang Pills.

5. Hormonal Imbalance

Irregular diet, disrupted sleep patterns, and emotional instability may all contribute to hormonal imbalance. This condition can slow metabolism, causing ingested calories to be stored as fat—particularly in the abdominal area. Symptoms may include menstrual irregularities and mood swings. Under medical guidance, treatments such as Xiaoyao Pills, Danggui Tiaojing Granules, or Wuji Baifeng Pills may be recommended.

In daily life, it's important to control food intake and stay physically active. Avoid lying down or sitting immediately after meals, and incorporate moderate aerobic exercises such as jogging or walking to support overall health and weight management.