says that everyone is equal in front of fat, but when fat grows on different people, it will show different characteristics.
I mean, some people's fatness is obvious, but some people's fatness is hidden deep. For the latter figure, it is often like this: has slender limbs and a protruding belly. This belly is also called "General Belly" or "Swimming Ring".
You must not think that this is a good thing, but pay attention to it, because- This means that your visceral fat may exceed the standard.
1. What is visceral fat
Generally speaking, there are two types of fat on our body: subcutaneous fat and visceral fat.
Subcutaneous fat is obvious, everyone can feel it, and it is stored under the skin. You can pinch it with your hands, such as bye-bye meat on your arms and fat on your thighs are all subcutaneous fat.
As for the other, it is often difficult to feel intuitively. This is visceral fat: A certain degree of visceral fat is necessary, which can protect the body organs from impact and act as a buffer, but if it exceeds the standard, it must note.
2. The harm caused by excessive visceral fat
Image from the Internet, infringement apologize
Compared with girls, boys are more likely to have excessive visceral fat, mainly because the fat of girls is easy to accumulate in the hips and legs (梨Shape ), and boys, it is easier to accumulate in the waist and abdomen, forming an "apple shape". Z1z
Excessive visceral fat is bad for health, it can cause hormone imbalance and inflammatory substances; it can cause visceral function problems, trigger metabolic disorders, and then develop insulin resistance , hyperglycemia, hyperlipidemia and other symptoms; Heart burden, many cardiovascular and cerebrovascular diseases are related to excessive visceral fat.
3. Is the visceral fat exceeding the standard, what do you think?
At present, if you want to know if your visceral fat is excessive, there are several methods:
① Go to the hospital and get a CT or MRI, which is a bit expensive.
② Perform measurements in the gym, usually with professional body test services③ If you have a professional body fat scale at home, you can also measure it through a body fat scale as a reference data.
④Recommended method: by measuring waist circumference and waist-to-hip ratio.
waist-to-hip ratio is the ratio of waist circumference to hip circumference.
Generally, men's waist circumference is greater than 90cm, women's waist circumference is greater than 85cm, men's waist-to-hip ratio exceeds 0.9, and women's waist-to-hip ratio exceeds 0.8, which is considered to be excessive visceral fat.
4. How to lose excess visceral fat?
1. Eat less refined carbohydrates
. There are many reasons for the formation of visceral fat. Excluding the influence of natural genes, the root cause is that excessive calorie intake of leads to fat accumulation, including visceral fat.
Especially in the daily diet, too much intake of polished rice, white noodles carbohydrates , the GI value of these foods is relatively high glycemic index, which causes blood sugar fluctuations and stimulates insulin secretion. Because abdominal fat is very sensitive to insulin, it is more likely to accumulate here and become visceral fat.
Based on this, in order to lose excess visceral fat, it is recommended: reduce the intake of carbohydrate, especially fine carbohydrate, such as rice, steamed bread, noodles, etc.; low-carb water or complex carbohydrate foods can make blood sugar more stable, such as whole wheat Bread , brown rice.
2. Eat more foods rich in protein and dietary fiber
In addition, you should also eat more foods rich in protein and dietary fiber: the former has a large molecular base, a strong sense of fullness, and adequate protein intake, which helps to build muscle , Accelerate fat burning. Such foods are usually found in meat, custard, beans and , such as fish, shrimp, chicken breast, eggs, skimmed milk and so on.
Foods rich in dietary fiber are called "fat killers" because they have a strong sense of fullness, delay sugar absorption, and help prevent visceral fat accumulation caused by excessive calorie intake and massive secretion of insulin: Fruits and vegetables, sweet potatoes Types of food are good choices.
3. Insist on aerobic exercise
aerobic exercise is a very good way to promote lipolysis, and it is also very helpful for reducing visceral fat. You can arrange aerobic exercises for yourself at least 3 times a week, such as jogging, cycling, swimming, etc., for more than 30 minutes each time.
In addition, you can also try to keep rubbing the abdomen for 20 minutes a day, and do a 10-minute abdominal massage in the morning and evening to help promote gastrointestinal peristalsis and digestion.
recommendations: clockwise and counterclockwise for 1 minute each, complete 5 sets (before going to bed and getting up early)
4. Learn to release pressure
According to relevant research, high cortisol drive level will increase appetite and drive level.
The level of cortisol is closely related to stress. It triggers the adrenal glands to produce "stress hormones" and increase visceral fat.
Also, when stressed, fat friends tend to overeating. As a result, you know...
In summary, I hope you can find a way to reduce stress that suits you, such as listening to music, reading or do excercise.
