How to reduce belly fat
Disease description:
I've been gaining more and more fat around my abdomen, and my belly bulge is especially noticeable. I've tried many methods, but none seem to work. I'd like to ask—what is the effective way to reduce belly fat?
Doctor's answer (1)
Dr. Yang Ziqi
To reduce belly fat, it is recommended to decrease the intake of high-calorie foods such as fried chicken and fatty meats, while increasing consumption of vegetables that promote gastrointestinal motility, such as asparagus and spinach, along with fresh fruits like bananas and oranges. Maintain a balanced diet and avoid excessive sugar intake.
Engage in moderate aerobic activities such as brisk walking, running, swimming, or cycling for at least 150 minutes per week of moderate-intensity or 75 minutes of high-intensity exercise. Targeted exercises like sit-ups and planks can help strengthen abdominal muscles and reduce excess fat in that area.
Long-term stress can elevate cortisol levels, which may lead to abdominal fat accumulation. Consider meditation, yoga, or other relaxation techniques to manage stress. Prolonged sitting can contribute to fat buildup in the abdomen, so it is advisable to avoid extended periods of sitting and to move around more frequently. Inadequate sleep is associated with weight gain, so ensure you get 7–9 hours of quality sleep each night.
Weight loss is a gradual process that requires time and patience. It is recommended to consult a doctor or nutritionist before starting any new diet or exercise program to receive personalized guidance.
