How to Lose Weight in the Waist Area

Dec 02, 2024 Source: Cainiu Health

Dr. Yang Ziqi

Introduction

Prolonged sitting or insufficient physical activity reduces the number of calories burned, making it easier to gain weight. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, jogging, swimming, or cycling. Combine this with strength training exercises, such as weightlifting or push-ups, to increase muscle mass and raise your basal metabolic rate.

Generally speaking, methods for reducing waist fat include dietary adjustments, aerobic exercise, strength training, cryolipolysis, and liposuction, among others; however, the effectiveness of weight loss varies from person to person. Detailed analysis is as follows:

1. Dietary Adjustments

Adjust your diet by reducing intake of high-sugar and high-fat foods, and increasing the proportion of vegetables, fruits, and whole grains. Additionally, maintain regular eating habits, avoid overeating, and consider using smaller plates and bowls to control portion sizes.

2. Aerobic Exercise

Long periods of sitting or insufficient physical activity reduce the body's calorie expenditure, which can easily lead to obesity. Aim for at least 150 minutes of moderate-intensity aerobic exercise weekly, such as brisk walking, jogging, swimming, or cycling.

3. Strength Training

Combine strength training exercises, such as weightlifting and push-ups, to increase muscle mass and boost basal metabolic rate, thereby helping the body burn fat more effectively. Exercise should be increased gradually to avoid starting with high-intensity workouts.

4. Cryolipolysis

This method uses a cooling device applied to the skin surface to induce fat cell apoptosis, which are then naturally eliminated from the body through metabolism. The treatment may cause localized skin sensitivity, so it is important to choose a reputable medical facility.

5. Liposuction

This involves inserting instruments through small incisions in the skin to break up and remove fat deposits. It is an invasive procedure, and during treatment, localized side effects such as redness, swelling, and pain may occur. This should be performed under the guidance of a physician.

While pursuing weight loss, one should also focus on overall health, adopt scientifically sound methods, and maintain a healthy lifestyle.

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What causes a bitter taste in the mouth?

Bitter taste in the mouth may be caused by factors such as imbalance of the oral environment, emotional and neurological regulation, gastrointestinal motility disorders, abnormal liver and gallbladder metabolism, or medication effects. It is recommended to maintain a daily water intake of more than 1500 ml, consume moderate amounts of hawthorn and dried tangerine peel to aid digestion, and avoid smoking and limit alcohol consumption. If bitter taste persists for over a week or is accompanied by abdominal pain, jaundice, or significant weight loss, you should visit a gastroenterology or dental clinic for further evaluation, including gastroscopy.