Belly fat in the clinical known as centripetal obesity, is the result of excessive accumulation of visceral fat, and hypertension, hyperlipidemia, coronary heart disease and other chronic diseases have a great correlation, so how to reduce the belly is very important. First of all, the most important thing to reduce the belly is to adjust the diet structure. Asians have a high proportion of starch and other carbohydrates in their three daily meals, especially some people do not like to eat vegetables and prefer to eat staple foods, such as fried rice, fried noodles, fried cakes, rice noodles and so on. Excessive intake of carbohydrates will easily lead to abdominal obesity, so you can adjust the diet structure to ensure that at least half of the vegetables, a quarter of lean meat, eggs, beans, mushrooms and other high-quality protein in three meals every day, which has a better effect on controlling abdominal obesity. Secondly, also pay attention to the daily habits of life. Three meals should be eaten on time, not overeating, and it is not recommended to eat carbohydrate-rich meals after 10 p.m.; ensure sufficient water intake and sleep time, which can help the liver metabolize excessive fat; eat less and more meals, quit smoking and drinking, and do not drink or drink less sugary drinks. Finally, you can add some exercises and fat-burning exercises for the abdominal muscles, such as curls, Russian rotations, high leg lifts, swimming, aerobic boxing, etc.. Not only can help consume abdominal fat, but also exercise the muscles and increase the basal metabolic rate to further help shape the abdomen. During the weight loss period to pay attention to balanced nutrition, it is not recommended to blindly diet, otherwise it is easy to reduce the metabolic rate and more difficult to lose weight. Exercise should pay attention to gradual, to avoid injury.