How to lose thick abdominal fat

Abdominal fat reduction requires a scientific approach, which can generally be achieved through consistent aerobic exercise, core strength training, dietary adjustments, maintaining regular sleep patterns, and improving lifestyle habits. Specific details are as follows:

1. Consistent Aerobic Exercise: Engage in at least 150 minutes per week of moderate-intensity aerobic activities such as jogging, swimming, or brisk walking. These exercises continuously burn calories throughout the body, reducing overall fat accumulation—including abdominal fat—and supporting weight loss.

2. Core Strength Training: Regularly perform exercises such as planks, crunches, and Russian twists to strengthen abdominal muscles, improve abdominal muscle definition, enhance local metabolism, and assist in reducing abdominal fat.

3. Adjust Diet Structure: Reduce intake of high-sugar, high-fat, and greasy foods. Increase consumption of fiber-rich vegetables, high-quality proteins, and whole grains. Control total daily calorie intake to create a negative energy balance.

4. Maintain Regular Sleep Schedule: Avoid staying up late and ensure sufficient sleep each night. A consistent routine helps maintain stable endocrine function, reduces abdominal fat accumulation caused by hormonal imbalances, and supports normal metabolic function.

5. Improve Lifestyle Habits: Reduce prolonged sitting by standing up and moving briefly every hour. Avoid binge eating and practice chewing food slowly during meals. These healthy habits help prevent abdominal fat accumulation and enhance the effectiveness of other fat-loss methods.

Fat loss should progress gradually; avoid extreme measures aimed at rapid results. Combining exercise, diet, and sleep regulation, and maintaining these practices over the long term is essential for steadily reducing abdominal fat. If physical discomfort occurs during the process, promptly adjust the plan or consult a healthcare professional.