How to lose weight for bloating and a large belly
Nov 10, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Abdominal bloating and weight gain due to deficiency should be improved by adjusting dietary patterns, maintaining regular physical activity, improving sleep habits, regulating gut microbiota, and reducing prolonged sitting. The key is to reduce visceral fat and enhance metabolic capacity. If accompanied by abnormal blood pressure or blood glucose, difficulty breathing, or other symptoms, prompt medical attention is recommended. Reduce intake of foods high in sugar, oil, and salt.
Abdominal bloating and weight gain due to physical weakness (often referred to as "false obesity") can be improved through adjusting dietary patterns, maintaining regular exercise, improving sleep habits, regulating gut microbiota, and reducing prolonged sitting. The core goals are reducing visceral fat and enhancing metabolic capacity. If accompanied by symptoms such as abnormal blood pressure or blood glucose levels, or difficulty breathing, prompt medical consultation is recommended.
1. Adjust diet structure: Reduce intake of high-sugar, high-fat, and high-salt foods. Increase consumption of high-quality proteins such as eggs and lean meat, as well as dietary fiber from vegetables and whole grains. Avoid binge eating—aim for 70–80% fullness per meal—to reduce factors that promote visceral fat accumulation.
2. Maintain regular exercise: Perform at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, jogging, or swimming. Combine this with 2–3 weekly abdominal strength-training sessions to boost metabolic rate and promote breakdown of abdominal fat.
3. Improve sleep habits: Avoid staying up late and ensure 7–8 hours of quality sleep each night. Sleep deprivation disrupts metabolic hormones (such as cortisol), making it easier for fat to accumulate in the abdominal area. Consistent sleep patterns help maintain hormonal balance.
4. Regulate gut microbiota: Consume adequate probiotics (e.g., yogurt) and prebiotics (e.g., onions, bananas) to improve intestinal health. This helps reduce bloating and edema caused by gastrointestinal dysfunction, thereby alleviating the sensation of abdominal puffiness.
5. Reduce prolonged sitting: Stand up and move for 5–10 minutes every hour—perform stretching or take a short walk. Prolonged sitting slows abdominal blood circulation and metabolism, increasing the risk of fat deposition. Regular movement promotes local circulation.
After meals, consider taking a 10-minute walk half an hour later, avoiding lying down or sitting immediately. Choose light cooking methods such as steaming, boiling, or cold mixing. Maintain emotional stability and avoid stress-induced overeating to support abdominal fat reduction.
