During the physical examination, the doctor told the doctor that the visceral fat exceeded the standard, and the visceral fat was older than the actual age. When you should pay attention to your diet and exercise properly, do you feel puzzled that your weight has not exceeded the standard in the normal range, but why does visceral fat exceed the standard?
The so-called "villent obesity" refers to excessive visceral fat caused by excessive nutrition. It will cause a series of metabolic syndromes, such as fatty liver, alcohol liver , thick waist circumference, etc. These are signals of excessive visceral fat. Without losing visceral fat, weight loss cannot be truly successful.
Vision fat is very harmful
Many people only care about the numbers on the scale, but forget that visceral fat is the real cause of obesity. Long-term accumulation of visceral fat will not only fail to achieve the goal of slimming, but will also cause various diseases.
When there is too much visceral fat, it not only affects the body shape, but also causes cancer. In a research report submitted by the World Cancer Research Foundation (WCRF) and the American Cancer Research Institute (AICR) mentioned in a 2007 study that obesity can lead to esophageal cancer, colorectal cancer, kidney cancer, , etc., and also raise the risk of women who have postmenorrhea to develop various cancers such as breast cancer, , endometrial cancer, etc.
BMI is a good way to judge whether the human body is obese. Its calculation method is to divide the weight (kilogram) by the square of height (meters). The value range of ideal BMI is 18.5~25 (WHO standard), higher than 25 is too fat, lower than 18.5 is too thin.
A study involving nearly 2 million British people found that people with BMI in the healthy range have the lowest risk of dying from disease starting at the age of 40, while people with BMI are at risk of shortening their lifespan, and the average lifespan will be reduced by 4 years than expected.
3 normal body weight does not equal normal body fat
The content of visceral fat is closely related to the content of subcutaneous fat .
Generally speaking, the two are proportional. People who are overweight have mostly exceeded the standard of subcutaneous fat and visceral fat, but some people have a normal weight range and their body fat content exceeds the standard, especially for the elderly. As we age, the weight of muscle tissue gradually decreases, but we still maintain our original weight because the body fat content increases. Therefore, normal weight in does not mean normal fat content in the body . You must check your own fat content to truly grasp the direction of weight loss.
How to judge whether there is too much visceral fat
The easiest way to determine whether there is too much visceral fat is to calculate the ratio of waist circumference to hip circumference ( waist-hip ratio ). You can use a soft ruler to measure the waist-hip ratio (waist-hip ratio = waist-saving/hip circumference): stand up straight, inhale gently, and use a soft ruler to measure the waist-saving circumference above the navel and the most protruding hip circumference. If the waist-to-hip ratio of men is above 0.9 and women are above 0.8, it is a high-risk group of people with excessive visceral fat. , further test for subcutaneous fat on the waist and abdomen is needed: try pinching the flesh around the navel. If you can easily pinch 2 cm, it means that the subcutaneous fat is accumulated; if you can't pinch it, it means that a lot of fat is accumulated in the visceral.
How to reduce visceral fat
From a health perspective, how to avoid obesity and excessive visceral fat is a very important topic. You need to start from multiple aspects such as controlling diet, regular exercise, and regular health checks to truly improve your health.
The biggest feature of visceral fat is that it decomposes and synthesizes faster than subcutaneous fat. Although it is easy to stock up, they can be completely eliminated by improving a bad lifestyle.
Reduce the intake of carbohydrate , increasing dietary fiber can reduce excessive visceral fat. Foods rich in dietary fiber include wheat bran, corn, brown rice , soybeans, oats, buckwheat , water chestnut , celery, bitter melon, kiwi , grapefruit, etc.
In addition to diet, walks briskly for more than 30 minutes a day , which can increase the hormone content of fat burning in the body and allow the body to fully absorb oxygen . When you sweat slightly, your metabolic ability will naturally improve, and your visceral fat will gradually disappear.
If you want to reduce visceral fat in a short period of time, you must also pay attention to strength training and the supplementation of protein . The more muscle mass, the more fat it can burn.
5 foods that effectively reduce fat
The following 5 foods are very common in daily life and can effectively reduce visceral fat. Let us effectively reduce fat and reshape our body shape.
1. Leek
Leek is not only rich in nutrition, but also has certain medicinal value.
Leek contains volatile essential oils and sulfur-containing compounds, which have the effects of promoting appetite and lowering blood lipids. It has certain effects on to prevent hypertension, heart disease, and hyperlipidemia . Modern medical research also shows that leeks contain more cellulose, which can enhance gastrointestinal motility, eliminate excessive fat and toxins in the intestines, thereby effectively reducing the accumulation of visceral fat and achieving weight loss goals.
2. Grapefruit
One grapefruit has only 53 calories and 2 grams of fiber. Eating half a grapefruit before each meal can increase the feeling of fullness and promote gastrointestinal motility, and has a significant weight loss effect.
Research team at the University of Berkeley, California, USA, found through the white rat experiment that mice who eat high-fat foods with grapefruit juice have increased their weight by 18% compared to mice who eat high-fat foods but only drink water, and their blood sugar has dropped by 13% to 17%.
In addition, tryptophan in grapefruit has the effect of stabilizing emotions, and can also improve sleep quality, which has a good effect on people who are losing weight and are emotionally unstable.
3. Sweet potato
Sweet potato can neutralize the excess acid produced by eating too much meat and eggs, and maintain the acid-base balance of the human body. It is also rich in many cellulose, which can help gastrointestinal peristalsis, promote digestion of , and excrete too much fat, sugar and toxins in the intestines, reduce fat precipitation in the body, thereby achieving the effect of reducing visceral fat.
4.Catan
Capsaicin can stimulate central nervous system , promote the secretion of adrenaline , thereby activating and decomposing lipase , making fat easy to be consumed as energy. In other words, can reduce visceral fat accumulated in the body to prevent obesity.
If you can maintain moderate exercise while taking it, it can improve the fat loss effect. But don't eat too much to avoid gastrointestinal discomfort.
5. Kelp
Kelp contains a large amount of calcine and cycaproca, water-soluble dietary fiber and taurine . These dietary fibers are polysaccharide ingredients with sticky properties. After consumption, they will dissolve in the intestine into a viscous shape, which can enclose sugars, lipids, bile acids and other substances in the intestines, and directly excrete these from the body, or delays the rate of intestinal absorption to reduce the absorption of sugars, and achieve the purpose of inhibiting the rise of blood sugar.
In addition, kelp is rich in vitamin B1, Vitamin B2, and vitamin B6, which can help the body produce energy. Once these essential vitamins are lacking, the sugars and lipids you eat cannot burn smoothly, which can easily accumulate in the body to increase blood sugar and lead to obesity.
Co-author of this article/Wu Xiang
Edited/Shaguo
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