fat is divided into subcutaneous fat and visceral fat according to different locations. Subcutaneous fat is spread throughout our body, while visceral fat surrounds our stomach, liver, intestines, kidneys and other abdominal organs. Excessive fat is closely related to abdominal obesity!
In my country, the waist circumference of men is greater than 90 cm and the waist circumference of women is greater than 85 cm, which is considered abdominal obesity.
Abdominal obesity is much more harmful than general fatness, while fatty liver, diabetes , hypertension , hyperlipidemia and other chronic diseases and cardiovascular diseases are all related to abdominal obesity.
study shows that the larger the waist circumference, the greater the risk of diabetes and hyperlipidemia. At the same time, waist circumference can better predict the risk of death in cardiovascular disease than weight.
To reduce abdominal fat, we can use the "intermittent fasting" method step by step according to our own conditions and the advice of the doctor, and persist for at least 5 weeks.
When the weight reaches the normal range and the body fat drops to the standard level, you can adjust your diet as appropriate.
And our ultimate goal is to maintain a healthy weight and establish good eating habits!
There are two methods of intermittent fasting:
The first type of reduces the eating time to 6-8 hours before, and fasts for the remaining 16-18 hours.
The second type of , choose 2 days after 7 days a week, only 1 meal, and 3 meals can be eaten as usual for the remaining 5 days.
. We usually need to persist for more than 5 weeks for this intermittent fasting.
. Studies have also confirmed that this intermittent fasting can not only reduce weight, but also control the progress of hypertension, hyperlipidemia, diabetes, etc., and improve our cardiovascular health!
This is because intermittent dieting can consume fat, reduce the body's oxidation level, further reduce the inflammatory state, thereby improving insulin resistance, improving hyperlipidemia, hypertension, cardiovascular diseases, etc.
Although intermittent fasting has these benefits, don’t over-diet. Pay attention to the following 3 points:
1. If the feeling of hunger is too strong, you should adjust the distribution of meals under the guidance of a doctor, or try other meal replacement methods to improve your hunger.
2. During fasting, be sure to pay attention to replenishing enough water and drink a small amount multiple times.
3. If you have dizziness, decreased attention, gastroesophageal reflux , electrolyte disorder , etc., you should stop fasting in time.
