How to quickly and effectively lose belly fat
Disease description:
I have been trying to lose weight during this period, but there hasn't been much noticeable effect on my abdomen—I still have a small belly. I would like to ask if there are any effective methods to quickly reduce belly fat.
Doctor's answer (1)
Dr. Shen Yonghua
To quickly and effectively lose belly fat, a comprehensive approach is necessary. The following are some recommended methods:
1. Balanced diet: Control total calorie intake, reduce high-sugar and high-fat foods, and increase the proportion of vegetables, fruits, and whole grains. Protein can help maintain muscle mass and boost metabolism, so increasing protein intake moderately is also beneficial.
2. Aerobic exercise: Activities such as running, swimming, and brisk walking help burn overall body fat, including abdominal fat. It is recommended to exercise 3-5 times per week, for 30 minutes or more each session.
3. Adequate sleep and stress reduction: Lack of sleep and chronic stress can elevate cortisol levels, which may promote abdominal fat accumulation. Ensure 7-9 hours of high-quality sleep each night and employ techniques such as meditation and yoga to reduce stress.
4. Consistency and patience: Fat loss is a gradual process that requires time and consistent effort. Set realistic and achievable goals, celebrate every small accomplishment, and maintain a positive mindset.
