▲A nutritionist teaches you how to identify a big belly.
Usually when we gain weight and become fat, the most obvious place to notice is our belly. Do you often look down at your swollen belly and want to pinch it off! The main reason why people become fat is the calories from food. The food we eat will be converted into energy for the body. When the energy exceeds the needs of the body, it will be converted into fat and stored.
If there is a long-term imbalance between energy intake and energy expenditure, it will lead to obesity. In other words, the extra energy that cannot be consumed will be stored by the fat in the body, leading to obesity. Where the belly is fat, the reasons are also different. Which kind of belly is yours?
Tuna belly
The characteristics of tuna belly are that it is fat and soft, splits into two layers when you sit down, and the whole body is fleshy. This kind of belly shape is usually caused by eating a lot of fish and meat every day, not enjoying any meat, and eating very little vegetables and fruits. It is recommended that friends with tuna belly eat 579 fruits and vegetables every day, and the portion of meat should be controlled to no more than 1.5 palms. Changing the dietary concept is very important for the tuna belly group!
Small belly
Generally, small belly is more common in girls. The abdomen below the navel is bulging, especially when wearing a tight skirt! It may be because you have constipation problems, often sit for long periods of time, have irregular menstruation, like to drink and eat ice, etc. It is recommended that girls eat more fruits and vegetables, drink more water, exercise more, and pay attention to conditioning before, during and after menstruation!
Beer belly
This belly shape is the most special. The whole body may not be fat, but the belly is always round! Especially boys. If you often drink too much, eat processed foods, and eat heavy flavors, you may develop a beer belly. We remind you to drink in moderation, avoid eating too salty foods, eat more original foods, and change your drinks to sugar-free if you want!
Stressed belly
Stressed belly is as the name suggests. It is usually stimulated by stress hormones that cause reactions such as increased appetite and fat accumulation. However, adding this name always makes people more stressed. When appetite and mood cannot be controlled, weight will increase. Keep going up, and gradually, the belly and the fat around the waist turn into a full circle of fat.
I would suggest that people who are stressed and fat should take a vacation to relax at the right time! Or give yourself 48 hours of free time on holidays, but you still have to go to bed early and get up early, don’t stay up late, and it’s also good to supplement calcium, magnesium, and tryptophan foods in a timely manner! Foods such as bananas, seafood, chicken, dairy products, etc. can help relax your mood and adjust stress hormones.
▲What kind of belly do you have? (Picture/Published exclusively, the same below)
We all know that the calories in food cause fat accumulation, but did you know that fat also comes in three colors? brown fat , beige fat, white fat. The fat that everyone really wants to get rid of is actually white fat . The darkest brown fat allows us to eat less and develop a lean body! So what exactly are tricolor fats? What's the difference in function? Hurry and take a look at the comparison chart!
1. Brown fat
Brown fat has a low content, less than 5% in the human body, but its ability to burn fat is amazing! It is also called "good fat" because it allows us to eat less fat and develop a body that is easy to lose weight.
They can usually be found on the clavicle, neck and spine, and brown fat appears as a large number of dense glands, which contain a large amount of active thermogenin. Because of this, brown fat is the only thing in the body that can The fat-burning part has a strong thermogenic function and burns fat quickly.
Of course, it is important to maintain a certain amount. More is not better. If there is too much brown fat, energy storage will be limited and growth may be inhibited. Babies usually have more brown fat than adults because they have less muscle and are less able to generate heat through muscle tremors. They have to rely on brown fat to produce heat to maintain body temperature.
2. Beige fat
Beige fat is very special. It is transformed from the browning of white fat that everyone hates. It can be transformed by "exercising more" or being "in the cold". It is similar to brown fat and can help burn, Allows us to produce heat without shivering, keeping the body warm. For many mammals, the ability to hibernate in the wild and survive the long cold winter without freezing to death is due to the help of brown fat. Beige fat is the same as brown fat. Their thermogenic effects can consume energy, regulate body temperature, and prevent us from becoming obese!
3. White fat
White fat is what everyone wants to get rid of! Most of them are found in "subcutaneous and internal organs", accounting for about 15 to 25% of the body's content. In fact, it exists to store energy. When the body digests and absorbs it, the excess energy will be stored in white fat cells. The "oil droplet" can be said to be a backup food storehouse for cells. When you need calories, it will be produced for you.
White fat can also help protect internal organs, maintain body temperature, and regulate various physiological functions. It is necessary for the body, but too much can cause obesity, chronic diseases, high blood pressure, hyperlipidemia, cardiovascular disease, and even cancer, etc. , so white fat becomes something everyone calls for beating!
▲ Nutritionist explains 3 colors of fat.
Our recommended standards for body fat are: the normal body fat rate for adult men is 17% to 23%; the normal body fat rate for adult women is 520% to 27%. If boys exceed 25% and girls exceed 30%, they are considered obese! So if you want to get rid of white fat, what you really need to do is to turn it into beige fat. So how to promote the burning of brown and beige fat? The main thing is to rely on exercise, and your perseverance is particularly important at this time!
Exercise can increase the stimulation of adrenaline , causing brown fat to produce thermogenesis, as well as browning of white fat. Both of these changes are used to burn beige fat as energy. Exercise also induces the secretion of muscle hormones, which can help the metabolism of brown fat and improve the leptin and insulin signals in the brain. Leptin is an energy hormone that maintains physiological balance and can promote the burning and decomposition of body fat. These can cause white fat to brown.
In addition, under relatively cold conditions, brown and beige fat will also begin to burn, because the body's natural trembling stimulates skeletal muscles to release many endocrine factors, thus enhancing fat activity. Have you found
? In fact, white fat is not as harmful as imagined, and the production of fat is just a normal physiological phenomenon. To put it bluntly, the accumulation of white fat depends on whether you have balanced nutrition and a normal routine. After all, maintaining a healthy state is very important. Now when you want to get rid of fat, please remember how good they are! I also hope that everyone’s belly will become flatter and flatter and have a satisfactory S-curve!
