How to Lose Belly Fat
Disease description:
I am 25 years old this year. Recently, I have noticed increasing fat accumulation around my abdomen, which troubles me a lot. I have tried many methods without success. I just want to ask, how can I reduce belly fat?
Doctor's answer (1)
Dr. Yang Ziqi
Reducing belly fat usually refers to decreasing abdominal fat, which requires a combination of healthy eating and regular exercise. The following are some effective strategies:
1. Balanced diet: Reduce intake of high-sugar and high-fat foods, and increase consumption of vegetables, fruits, whole grains, and lean proteins (such as chicken breast, fish, and legumes). Avoid excessive alcohol consumption, as it can increase abdominal fat accumulation.
2. Portion control: Practice portioned meals and avoid large meals. Using smaller plates and bowls can help control portion sizes. Eating smaller meals regularly can boost your metabolic rate.
3. Increase dietary fiber: Fiber helps enhance satiety and reduce snacking. For example, oats, apples, and carrots are good sources of fiber.
4. Aerobic exercise: Engage in regular moderate-intensity aerobic activities, such as brisk walking, running, swimming, or cycling, for at least 150 minutes per week to help burn overall body fat, including abdominal fat.
