How to reduce belly fat
Disease description:
Today, I noticed that I have a lot of fat around my abdomen. Since my work schedule is quite tight every day, I don't have time to exercise. I would like to know how I can effectively reduce the fat around my stomach.
Doctor's answer (1)
Dr. Shen Yonghua
To reduce abdominal fat, you can take the following steps:
1. Balanced diet: Reduce intake of processed foods and high-sugar foods, and increase the proportion of vegetables, whole grains, lean meats, and healthy fats. Protein helps enhance satiety, control appetite, and also helps maintain muscle mass.
2. Aerobic exercise: Regular aerobic activities such as brisk walking, jogging, swimming, or cycling can help burn calories and reduce overall body fat, including abdominal fat.
3. Strength training: Although it cannot target abdominal fat directly, building muscle can increase the basal metabolic rate, meaning more calories can be burned even at rest.
4. Limit alcohol consumption: Alcohol is high in calories and may promote the accumulation of abdominal fat. Drinking in moderation or avoiding alcohol can help reduce abdominal fat.
5. Adequate sleep: Lack of sleep can affect hormones that regulate hunger and satiety, potentially leading to overeating. Ensure 7–9 hours of high-quality sleep each night.
