What methods can quickly reduce belly fat?
Disease description:
I've been losing weight for a while, but although other areas have slimmed down, my stomach hasn't really changed. I'd like to ask if there are any methods to reduce belly fat quickly?
Doctor's answer (1)
Dr. Shen Yonghua
The following methods can help reduce belly fat quickly:
1. Aerobic exercise: Activities such as brisk walking, jogging, swimming, and cycling are effective for burning calories and promoting overall fat loss, especially in the abdominal area. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
2. Resistance training: Incorporating resistance training helps increase muscle mass and boost the basal metabolic rate, allowing more calories to be burned even at rest. This aids in long-term weight management and reduction of abdominal fat.
3. Dietary adjustments: Reduce the intake of high-sugar and high-fat foods, and increase the proportion of vegetables, whole grains, and proteins in your diet. Maintain balanced nutrition while controlling total calorie intake, and avoid excessive alcohol consumption, as alcohol is directly converted into fat stored in the abdominal area.
4. Improve lifestyle habits: Adequate sleep and stress reduction also have positive effects on fat loss. Lack of sleep and prolonged stress can elevate cortisol levels in the body, which promotes the accumulation of abdominal fat.
However, any weight-loss method should be gradual, avoiding excessive dieting or strenuous exercise that may harm the body.
