How to lose fat from the stomach and back

Dec 12, 2025 Source: Cainiu Health

Dr. Huang Yuhong

Introduction

Reducing belly and back fat requires scientific approaches such as dietary regulation, regular exercise, improved sleep patterns, stress management, and avoiding unhealthy habits. Do not blindly rely on unproven remedies. If obesity is accompanied by metabolic abnormalities like high blood pressure or high cholesterol, seek medical advice promptly. Control total calorie intake, reduce consumption of high-sugar, high-fat, and greasy foods, and increase intake of high-quality protein, dietary fiber, and complex carbohydrates.

To reduce belly and back fat, it is essential to adopt scientific methods such as dietary regulation, regular exercise, improved sleep habits, stress management, and avoiding unhealthy behaviors. Relying on unproven remedies is not recommended. If obesity is accompanied by metabolic issues like high blood pressure or high cholesterol, prompt medical consultation is advised.

1. Dietary Regulation: Control total calorie intake by reducing consumption of high-sugar, high-fat, and greasy foods. Increase intake of high-quality protein, dietary fiber, and complex carbohydrates. Maintain regular meal times to avoid overeating, and limit salt intake to reduce water retention and swelling.

2. Regular Exercise: Combine aerobic exercises with strength training. Aerobic activities help burn overall body fat, while strength training increases muscle mass in the waist and back, boosting basal metabolic rate. Aim for at least 150 minutes of exercise per week, progressing gradually and consistently.

3. Improve Sleep Habits: Ensure adequate sleep and avoid staying up late, as sleep deprivation can disrupt metabolism and hormone balance, worsening fat accumulation. It is recommended to get 7–8 hours of sleep each night and establish a consistent sleep schedule.

4. Stress Management: Chronic stress elevates cortisol levels, promoting fat storage. Practice mindfulness, deep breathing, or other relaxation techniques to regulate emotions, maintain mental calmness, and minimize stress-related disruptions to fat metabolism.

5. Avoid Unhealthy Habits: Reduce prolonged sitting, which can impair blood circulation in the back and waist area and contribute to fat buildup. Quit smoking and limit alcohol consumption, as both can negatively affect metabolism and fat breakdown efficiency.

In daily life, maintain long-term consistency in diet, exercise, and sleep routines. Avoid extreme dieting or excessive exercise. Take light walks after meals to aid digestion, and perform gentle stretching exercises for the back and waist to relieve muscle tension, support fat metabolism, and improve body shape.

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