The presence of body fat poses varying degrees of risk to health. Visceral fat is usually associated with the occurrence of metabolic diseases and insulin resistance and may cause an increase in mortality. This is also true for people with normal BMI (Body Mass Index). So, how is visceral fat formed? What are the symptoms of high visceral fat? How to reduce visceral fat? Next, let’s learn about visceral fat with 360 Knowledge Network!
How visceral fat is formed
1. Missed defecation time
When you arrive at the company, the morning meeting will begin. You will restrain your hazy feces, and your visceral fat will miss the best time to be excreted. It will accumulate in your abdominal cavity and wait for the opportunity!
2. Ignore breakfast
Many office workers in order to sleep longer in the morning, or to put on beautiful makeup before going out, causing the morning time to be very rushed, so they sacrificed breakfast time. In this way, your abdominal cavity will be free of water and nutrition throughout the morning, providing enough space for the accumulation of visceral fat.
3. No time to drink water at work
I believe that many office workers are just like the editor. When they get busy at work, they don't even have time to drink water. Without the power of water to do body functions, visceral fat will not have the "courage" to burn on its own, and it will be impossible to find opportunities to excrete from the body. Of course, more and more.
What are the symptoms of high visceral fat?
1. Bulging belly
This is the easiest way to judge. Clinical experience shows that more than 90% of "big belly" are visceral obese.
2. Constipation often come to patronize
Excessive accumulation of visceral fat cannot leave the body naturally, which seriously affects digestive function, and constipation will follow.
3. After trying various methods of a thin waist, the waist circumference still cannot be reduced.
Because the visceral fat is just in the abdominal cavity, and the various waist thinning methods that people adopt are just methods to reduce the subcutaneous fat of the waist and abdomen, and the fat hidden in the internal organs cannot be removed, so all kinds of waste thinning methods are of no avail.
What are the hazards of visceral fat?
If the internal fat has exceeded the standard, pay attention to the glycemic index of the food, eat more whole grains, beans, vegetables, and fruits, and control the total energy intake; eat less or no fried foods and avoid sweet drinks; avoid frequent heavy drinking; do appropriate Sports and so on.
An appropriate amount of internal fat can play a role in supporting and protecting organs. Excessive internal fat occupies a limited abdominal space. First, it will oppress the organs and affect their normal functions. In addition, due to hormones, internal Fat is more likely to increase the formation of so-called "bad cholesterol" in blood vessels than subcutaneous fat. At the same time, it increases insulin resistance, leading to increased insulin. Therefore, the risk of internal fat-causing diabetes, atherosclerosis, gout, and other diseases is greater than subcutaneous fat.
How to prevent high visceral fat
1. Vegetables account for 60% of each meal
The dietary fiber in vegetables can promote intestinal peristalsis and excretion, thereby helping digestion and the elimination of visceral fats.
2. Low-sugar diet
The big sugar consumers in daily life are all kinds of starchy staple foods. Therefore, the intake of starch must be controlled for the three meals, and the staple food equivalent to the size of your fist is enough for each meal.
3. Aerobic exercise
Swimming, running, cycling, etc. are all important parts of aerobic exercise. Adhere to about 35 minutes a day, which has a significant effect on reducing body fat.
4. Vinegar for sports
Everyone knows that vinegar has the effect of promoting internal fat consumption in the human body. If we usually eat more vinegar every day and match normal exercise, it will accelerate the fat consumption of the human body. Of course, it has a significant effect on reducing the internal fat of the human body.
5. Drink water in the morning
Many people probably know that drinking a glass of warm water every morning between 7:00-7:30 can clean the intestines and effectively discharge toxins from the body. Of course, if you insist on a daily basis, it is no longer difficult to consume visceral fat.
6. Eat more protein-containing foods
Ingesting protein foods, such as eggs, fish, tofu, etc., will not only increase muscle satiety but also promote fat burning, which is also good for promoting blood circulation. In addition, ensuring protein intake is also conducive to muscle formation and has a positive effect on improving metabolism.
7. Reduce the intake of oily foods
Fatty foods are not only high in calories but also cause fat accumulation, causing poor blood circulation. In severe cases, it will affect metabolism and is one of the culprits of visceral fat accumulation! Therefore, the intake of fats and oils must be controlled for the three meals!
8. Alcohol control
If you want to know how to lose visceral fat, you must know the source of visceral fat. Scientific data surveys show that most of the visceral fat is caused by people's daily drinking. The "beer belly", as we say, is an obvious manifestation of fat accumulation in summer. Therefore, controlling the amount of alcohol and preventing the production of beer belly is one of the effective measures to reduce visceral fat.
9. Abdominal breathing
After each meal, take a rest. The exerciser can lie on his back, relax his body, and breathe naturally for a while, then put his right hand on the belly button and the left hand on the chest. When inhaling, let the abdomen expand as much as possible to keep the chest. Do not move. When you exhale, let your abdomen inward as much as possible, and keep your chest still for about 30 minutes a day, which is very effective in losing visceral fat.
How to reduce visceral fat
1. If you want to lose visceral fat, you have to give up alcohol first
After drinking, although alcohol is metabolized by the liver, fat is formed in the process of breaking down the alcohol. That's why the "beer belly" comes out like this! For those who already have a big belly and love to drink, I advise you to give up drinking first.
2. Exercise, whatever it is
As long as it is a kind of aerobic exercise that can last for more than 30 minutes, it can effectively burn visceral fat. If you really have no exercise habits, then force yourself to walk for half an hour every day! There are no restrictions on venues and equipment, and it lasts for a period of time, and the effect of the burning stomach is also very impressive.
3. Supplement probiotics to improve the intestinal environment
The environment of the intestine affects the speed of body fat accumulation. The most effective way to optimize the intestines is to add more good bacteria, such as sugar-free yogurt, yogurt, and probiotic capsules. However, the nutritionist said that it takes time to improve the intestinal environment. Generally speaking, it takes at least 18 to 21 days. You can't expect to see results after eating.
4. Reduce the amount of starch and change to "good carbohydrate"
When eating foods high in "carbohydrates" such as noodles, rice, and sweets, the excess glucose will combine with free fatty acids to become triglycerides and accumulate into fat. The first choice is the abdominal cavity! However, it is not recommended to avoid starch at all when reducing fat. Instead, eat oats and whole grains with high fiber content instead of refined starch.
5. For those who eat out, rely on nutrients to help burn fat
When you walk into a Japanese drugstore, you will see many nutritional supplements that "eliminate visceral fat". Although it is only a supplementary food, it is impossible to lose weight by relying on it, but exercise and diet control, it can indeed improve the efficiency of fat loss. Yo.
Comments
Post a Comment