Having a large waist and belly is not only unattractive, but also detrimental to health. Statistics show that people with large waists and bellies have a significantly higher chance of developing diseases than those with slimmer figures. So, how can one lose weight if they have a large waist and belly? Below, we'll share some weight loss experiences, hoping they will be helpful.

Reasons for a thick waist and big belly

Generally speaking, due to both genetic and environmental factors, there are three main reasons why a person appears to have a thick waist and a large belly:

1. Proportion. Whether the waist is long or short, referring to the distance from the waistline to the hips, directly affects the visual effect of the waist's thickness.

2. Excessive muscle mass. Excessive muscle mass means that the abdominal muscles are too large, affecting the overall physique. However, abdominal muscles are among the most difficult muscles to grow, and this condition is generally only seen in professional bodybuilders.

3. Excess fat. For the average person, the culprit behind over 99% of thick waists is: fat, fat, and more fat.

4. Improper diet.

1) High-sugar foods. Most foods in our lives are sweet, and even some salty foods contain a lot of sugar! Excessive sugar intake can easily lead to obesity and cause abdominal fat accumulation.

5) Strongly flavored foods. Irregular daily eating habits can easily lead to abnormal bodily functions. In addition, different foods have different effects on the body. People who usually like to eat fried, grilled, and heavily salted foods with lots of meat should pay more attention, as these damp and hot foods can hinder the flow of qi and blood in the meridians, reduce metabolism, and cause high body fat, especially a high proportion of abdominal fat, making the whole belly round and bulging.

How to lose weight if you have a thick waist and a big belly?

Sports

Cycling can slim your legs and belly. Doing sit-ups and hula hooping are effective ways to reduce belly fat. Running is also great for overall body toning and is a good way to lose belly fat. Try taking 50 deep breaths before bed. When walking, consciously pull in your stomach, lift your head and chest; this will help strengthen your abdominal muscles.

Hula hooping is a simple, easy, and highly effective way to exercise and lose weight. It's easy to use and inexpensive. All you need to do is buy a hula hoop and exercise with it whenever you have the time.

Mountain climbing or rock climbing are sports that test your balance, strength, and brain coordination. Because you're constantly climbing upwards and overcoming unexpected difficulties, it provides an effective full-body workout. However, these sports aren't necessarily suitable for everyone.

Diet

1. Selecting Fruit

A glass of juice contains vitamins, minerals, and other phytonutrients, but if you want to lose weight, it's best to eat whole fruit.

Fresh fruit contains more fiber and fewer calories. For example, a medium-sized orange contains 62 calories and 3 grams of fiber, while a 200ml glass of orange juice contains 120 calories and no fiber.

2. Use a small amount of healthy fats to make yourself feel full.

Oils can slow down digestion, so adding a small amount of oil to your diet can make you feel fuller.

However, it's best to choose unsaturated oils, such as vegetable oils and dried fruit. If you're trying to control your calorie intake, you need to be careful with the amount of oil you use. Add a little olive oil to bread, and a few dried fruits to your salad.

Liposuction

Liposuction can help obese individuals remove excess fat. Because East Asians are generally smaller, for safety reasons, liposuction should not be performed on more than two areas at a time. For example, avoid simultaneous liposuction on the upper arms, lower abdomen, and thighs, and limit the amount of fat removed in a single session to 3000 to 4000 cc.