Tips on how to sit without getting a fat belly

Sitting for long periods of time is common in many occupations such as office workers, drivers, or remote workers. This not only causes the risk of being overweight or obese, but also increases the accumulation of fat in the abdominal area, leading to health problems such as diabetes and cardiovascular disease.

Sitting for long periods increases the risk of belly fat - Illustration photo

Why does sitting for a long time make you fat?

According to Dr. Nguyen Anh Tuan - Deputy Director of the Institute of Digestive Surgery, 108 Central Military Hospital - sitting a lot is one of the main causes of belly fat. The reason is that when sitting for a long time, the body consumes less energy than when standing or moving, leading to excess calories and fat accumulation.

In addition, many people sit in the wrong posture, hunching over or bending their stomachs, causing the abdominal muscles to weaken and fat to accumulate easily. Sitting crookedly or tilted increases pressure on the spine and waist area.

In particular, uncontrolled eating while sitting at work, the habit of snacking or drinking soft drinks while sitting at work leads to the accumulation of excess calories. Sitting for a long time reduces blood circulation and slows down metabolism, causing the accumulation of belly fat.

How to sit to avoid belly fat?

According to Dr. Tuan, sitting for long periods of time is one of the main causes of belly fat accumulation. However, you can completely control this by adjusting your sitting posture and combining it with a healthy lifestyle.

Maintain a "sitting standing" posture by: Sitting up straight (back leaning lightly against the chair, keeping it straight but not tense); shoulders relaxed (avoid hunching or hunchback); waist close to the chair (a small pillow can be placed under the lower back to support an upright sitting posture); both feet flat on the floor (knees at a 90-degree angle, do not cross your legs).

In addition, it is necessary to increase gentle activities while sitting by tightening the abdominal muscles (when sitting, gently tighten the abdominal muscles for 5-10 seconds and then relax, repeat 10-15 times per hour); change positions regularly (every 30 minutes, change sitting position to reduce pressure on the abdomen); exercise in place (gently shake shoulders, rotate wrists, or stretch legs to maintain blood circulation).

You can also do simple exercises at your desk, such as knee raises. Sitting up straight, slowly raise one knee to hip level, hold for 5 seconds, then switch legs. Repeat 10-15 times per leg.

Rotate your waist by sitting up straight, twisting to the right, holding for 5 seconds, then twisting to the left, repeating 10-12 times.

"Reducing belly fat is not just a matter of aesthetics but also of overall health. To achieve this goal, you need to combine many factors, from diet to exercise and lifestyle.

Drink 2-3 liters of water a day to boost metabolism and reduce cravings. Avoid sugary soft drinks or coffee. Eat healthy, eat small meals with foods rich in protein and fiber such as fresh fruit, nuts and unsweetened yogurt. Limit high-calorie snacks such as candy and snacks.

In addition, use a suitable chair, choose a chair with a design that supports the spine, helping to maintain the correct sitting posture. You can use a yoga ball to increase balance and activate the abdominal muscles while sitting.

In particular, do not sit for too long continuously. Every 30-60 minutes, stand up, walk around, or stretch for 5 minutes," Dr. Tuan recommends.

LINH HAN

Source: https://tuoitre.vn/mach-ban-cach-ngoi-de-khong-bi-beo-bung-20250828130858127.htm