How to reduce belly bulge?

Belly bulge is a common thing in normal times. It can occur at any age. The elderly, young people, etc. will have this phenomenon. Generally speaking, if a woman has a bulging belly, it is not only ugly, but also affects her image. There are many reasons for the bulging belly of women. Many women who love beauty want to lose excess belly fat, so how to reduce the bulging belly?

Upper abdominal protrusion

People with a protruding upper abdomen usually eat fast, tend to overeat, and have irregular eating habits. As a result, indigestion and abdominal bloating often occur, making the upper abdomen look slightly convex. For people of this type, what needs to be reduced is visceral fat rather than subcutaneous fat. It is recommended to reduce the intake of fat and carbohydrates and maintain regular eating habits and exercise in order to achieve effective improvement.

Recommended menu

Try to make protein the main menu and increase the intake of fiber-rich vegetables and seaweed. It is recommended to eat fruit in the morning.

Dietary taboos

Avoid salty or spicy food. It is also recommended to stay away from oily, high-carbohydrate foods, tobacco and alcohol.

Recommended Exercise

It is suitable for aerobic exercises such as easy jogging and brisk walking. It is recommended to start muscle endurance exercises such as sit-ups after building up physical strength.

In order to improve irregular eating and living habits, please exercise for 30 minutes a day, 5 times a week, for more than 3 months. People with protruding upper abdomen should especially remember to maintain regular aerobic exercise.

Lower abdomen protrusion

This is the type faced by most women, usually caused by severe constipation and lack of exercise. This type of person is also prone to poor circulation, which leads to a higher likelihood of fat cells developing into cellulite. It is necessary to increase the basal metabolic rate through strength training and aerobic exercise in parallel to effectively eliminate body fat and cellulite.

Recommended menu

Maintain regular three meals a day and ensure a balanced intake of the three major nutrients (carbohydrates, protein, and fat) at each meal. It is recommended to include fiber-rich vegetables and plant-based protein in the menu of every meal, which can not only increase satiety but also reduce calories. Consumption of barley carbohydrates, which are rich in fiber, can be prevented.

Dietary taboos

Because the amount of exercise is less, it is better to adopt a regular diet of small meals rather than taking in too much food at one time.

Recommended Exercise

Swimming or aerobic dancing, which use the muscles of the whole body, is recommended. Compared with simple walking or other exercises, stepping on a flywheel or climbing stairs, which can stimulate the muscles, will be more helpful. People who have a protruding lower abdomen due to lack of exercise must perform exercises that use their muscles in order to maintain their basal metabolic rate and effectively reduce body fat. In addition, it is best to consume enough protein to maintain muscle mass.

Loin meat overflow type

This type of obesity usually occurs after childbirth, also known as postpartum obesity. It is usually caused by an increase in food intake during pregnancy, which leads to the gradual accumulation of fat in the abdomen and waist. The fat does not go away after delivery, which becomes a headache for mothers. Due to the lack of body flexibility and reduced exercise volume, warm-up and strength training are recommended for better results.

Recommended menu

This type of people becomes obese due to increased appetite and food intake, so it is recommended that they first fill their stomach with a vegetable salad to increase their sense of fullness before eating a regular meal.

Dietary taboos

It is recommended to eat at a level that is not too hungry, otherwise you will easily overeat.

Recommended Exercise

It is best to do simple strength training and abdominal muscle exercises, and then pedal the flywheel for about 30 minutes. In order to effectively lose weight around the waist, strength training that can increase basal metabolism is necessary. As long as you perform muscle strength training within an appropriate range and implement abdominal muscle exercises to maintain abdominal elasticity, you can effectively eliminate fat in this area.