Tips on how to sit without getting a big belly.

Prolonged sitting is common in many professions such as office work, driving, or remote work. This not only increases the risk of being overweight or obese, but also leads to increased fat accumulation in the abdominal area, resulting in health problems such as diabetes and cardiovascular disease.

Sitting for long periods increases the risk of abdominal obesity - Illustration.

Why does sitting for long periods cause belly fat?

According to Dr. Nguyen Anh Tuan, deputy director of the Institute of Digestive Surgery at Military Central Hospital 108, prolonged sitting is one of the main causes of abdominal obesity. This is because when sitting for long periods, the body expends less energy than when standing or moving, leading to excess calories and fat accumulation.

In addition, many people sit in incorrect postures, slouching or bending over, which weakens the abdominal muscles and makes it easier for fat to accumulate. A crooked or slanted sitting posture increases pressure on the spine and waist area.

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

How should I sit to avoid developing a belly bulge?

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

Maintain a "standing posture" by: Sitting with a straight back (leaning slightly against the chair, keeping it straight but not stiff); relaxing the shoulders (avoiding hunching or hunching); keeping the lower back against the chair (you can place a small pillow under your lower back to support an upright posture); and placing both feet flat on the floor (knees forming a 90-degree angle, avoiding crossing your legs).

Additionally, it's necessary to increase gentle activity while sitting by engaging your abdominal muscles (when sitting, gently tighten your abdominal muscles for 5-10 seconds then relax, repeating 10-15 times per hour); changing positions frequently (every 30 minutes, change your sitting position to reduce pressure on the abdominal area); and doing some exercises in place (gently shaking your shoulders, rotating your wrists, or stretching your legs to maintain blood circulation).

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

To rotate your waist, sit upright, twist your body to the right, hold for 5 seconds, then twist to the left, repeating 10-12 times.

"Losing belly fat isn't just about aesthetics; it's also related to overall health. To achieve this goal, you need to combine many factors, from diet to exercise and lifestyle."

Drink 2-3 liters of water daily to boost metabolism and reduce appetite. Avoid sugary drinks or coffee. Eat healthily, opting for smaller meals with protein- and fiber-rich foods like fresh fruit, nuts, and plain yogurt. Limit high-calorie snacks like candy and chips.

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

"In particular, avoid sitting for too long continuously. Every 30-60 minutes, stand up, walk around, or stretch for 5 minutes," Dr. Tuan advised.

LINH HAN

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