If you want to lose belly fat, you can try the following comprehensive methods:
1. scientific diet: adjust the diet structure and reduce the intake of foods with high calorie, high fat and high sugar, such as fried foods and desserts. Eat more vegetables, fruits, whole grains and lean meat to ensure balanced nutrition and control total calorie intake. Eat regularly and quantitatively every day to avoid overeating and maintain adequate water intake.
2. Regular exercise: aerobic exercise is combined with strength training, such as brisk walking, jogging, swimming and cycling. , at least 150 minutes of moderate intensity or 75 minutes of high intensity exercise every week. Strength training for the abdomen, such as sit-ups, abdominal contraction and flat support, is helpful to strengthen core muscles and improve abdominal lines.
3. Improve living habits: Keep good sleeping habits. Adults suggest sleeping for 7-9 hours every night. Reduce stress, because long-term stress will lead to an increase in cortisol levels in the body and promote abdominal fat accumulation. At the same time, quit smoking and limit alcohol, because these habits will indirectly increase abdominal fat.
4. Maintain the daily activity: reduce sedentary, get up and exercise every once in a while, such as walking and stretching, and increase the calorie consumption (NEAT) of daily non-sports activities.
5. Pay attention to digestive health: maintain regular defecation habits, promote intestinal health by ingesting enough dietary fiber and water, and avoid abdominal swelling caused by constipation.
6. Avoid cold drinks and cold food: Excessive intake of cold drinks may slow down metabolism, and choosing warm drinks is more conducive to internal circulation.
7. Professional consultation: If the self-management effect is not good, you can consider seeking professional guidance from a dietitian or fitness coach, and even consult a doctor if necessary to find out whether it is suitable to use liposuction and other medical means.
Remember, fat loss is a gradual process, which requires patience and continuous efforts, while maintaining a positive attitude to avoid blindly pursuing rapid weight loss and damaging your health.
I hope my answer can help you!