World Anti-Obesity Day on May 1 1 every year is a day like a mystery-there is no source anywhere. ...
But in today's obesity epidemic, especially abdominal obesity, which coincides with the day of 5 1 1 (I want my waist), it is also appropriate to say obesity.
You've been running around all day, have you got a big belly? 10 method to help you "get rid of" visceral fat.
What is visceral fat?
Visceral fat is a kind of human fat, which is different from subcutaneous fat (usually "fat"). It surrounds human organs and mainly exists in abdominal cavity, which is of great significance to our health. A certain amount of visceral fat is necessary for human body, which plays a role in supporting, stabilizing and protecting human viscera, but too much visceral fat will bring many health hazards, such as metabolic disorder, infertility, heart disease, dyspnea, cancer and even Alzheimer's disease.
The main reasons of visceral obesity are: unhealthy diet, lack of exercise, excessive pressure and easy to be ignored.
A threesome must make one fat? These characteristics indicate that you may have too much visceral fat.
According to the epidemiological survey released on 20 19, among the adults in 3/KLOC-0 provinces, municipalities and autonomous regions in Chinese mainland, the proportion of abdominal obesity in about half areas exceeds 30%, reaching the level of "three people must be fat", and the proportion of abdominal obesity in Tianjin is as high as 52.3%, which shows the seriousness of the situation.
Table 1 Prevalence of Abdominal Obesity in China
These characteristics indicate excessive visceral fat.
Without professional equipment to measure and calculate, it is difficult to infer how much visceral fat there is in a person's body, but if you find yourself with the following characteristics, then you are probably already a member of the visceral obesity population:
Waist circumference: male waist circumference is 90 cm, female waist circumference is 85cm；;
The body is asymmetrical and the abdomen is convex (this is the simplest way to judge). Clinical experience shows that more than 90% of "big bellies" are visceral obese people.
Frequent constipation: Too much visceral fat can't be excreted naturally, which seriously affects the digestive function, and constipation will follow.
High body mass index.
In view of the harm of obesity to health, it is urgent to lose weight, especially visceral fat. So what should we start with?
10 method to help you "get rid of" visceral fat.
1. Reduce carbohydrate intake
Studies have found that maintaining a low-carbohydrate diet is very effective in eliminating visceral fat because it helps to improve the overall metabolic situation. Moreover, many studies have confirmed that a low-carbohydrate diet can reduce visceral fat more than a low-fat diet.
In this case, the ketogenic diet can help to eliminate excess visceral fat deposition, because the lack of carbohydrates will make the body enter a ketosis state, and the body will start burning excess fat to provide energy. And studies have shown that people who accept ketogenic diet can successfully reduce excess visceral fat in their bodies, but before adopting this diet mode, they should get the guidance of doctors or related professionals.
Increase fiber intake
Want to reduce visceral fat but are too lazy to exercise? Then increasing the total fiber intake may be a good choice. Studies have found that soluble fiber has amazing benefits in helping digestion, and even helps to promote the overall metabolism of the human body.
Soluble fiber can help improve the digestion process by forming a gel-like coating around food, thus making it easier to pass through the digestive system. Moreover, some studies have found that soluble fiber can reduce the chance of overeating by making people feel full more quickly, thus bringing weight loss benefits. In addition, it can also reduce the absorption of excess calories in food, thus further improving the weight loss effect. In another study, it was found that when participants were given soluble fiber, their abdominal fat was surprisingly reduced by 3.7% per 10 gram of soluble fiber in their diet.
The best sources of soluble fiber include flaxseed, certain kinds of mushrooms, avocados, beans and berries.
3. Exercise is necessary
Another effective way to reduce visceral fat is to develop good exercise habits. It is recommended to do more aerobic exercise. Swimming, jogging and brisk walking are effective in reducing visceral fat. According to the survey, fast walking can increase the hormone content of body fat and consume 47% more visceral fat than slow walking. As for how long should I exercise at a time? There are no hard and fast standards. The moment you exercise, fat is already undergoing consumption metabolism.
4. Eat more anti-inflammatory food
If a person is accompanied by chronic inflammation, it is likely that he will encounter more difficulties in excreting excess visceral fat, so it is a good choice to increase the intake of anti-inflammatory food appropriately. It helps to regulate inflammation and promote better burning of body fat. Anti-inflammatory food here mainly refers to fruits and vegetables.
Vegetables include dark green leafy vegetables such as spinach, celery and Chinese cabbage, cruciferous vegetables such as broccoli, cabbage, kale, Chinese cabbage and cauliflower, and dark vegetables such as carrots, tomatoes, purple onions, pumpkins and kelp.
Fruits include raspberries, blueberries, strawberries, peaches, oranges, grapefruit, plums, pomegranates, apples, cherries and pears.
5. Increase protein intake
Speaking of losing weight, a high-protein diet may be a good choice. Besides protein, it can help strengthen muscles and improve the overall shape of the body, and some studies have also found that it has an important influence on improving satiety.
Protein diet can promote the secretion of satiety regulating enzymes GLP- 1, PYY and cholecystokinin, and down-regulate the secretion of ghrelin, thus further preventing the occurrence of overeating. Some studies have also found that people who eat a high-protein diet may be accompanied by a decrease in visceral fat.
Release mental stress
Excessive mental stress also plays a vital role in the accumulation of visceral fat. The reason behind it is that it will lead to the increase of cortisol level in the body and seriously affect the metabolism of the human body.
In the long run, meditation and yoga help to relieve stress, and doing it with close friends helps to achieve better results. In addition, deep breathing exercises also help to reduce stress and calm the mood. You can try.
7. Try to avoid eating trans fats.
Junk food can be addictive, but have you thought about a series of consequences they bring?
In most cases, the intake of trans fats is directly related to the increase of visceral fat content. Studies have found that this kind of fat can cause inflammation, increase the risk of chronic diseases related to diabetes and insulin resistance, and even worsen the heart condition.
More studies have found that the abdominal fat of monkeys fed trans fat diet increased by about 33%. Therefore, the way to ensure that visceral fat disappears faster is to get rid of the diet containing more saturated fat and trans fat. Therefore, when buying food, be sure to confirm the food ingredients and try to avoid the intake of trans fats.
Food ingredients such as cocoa butter substitutes, vegetable butter, vegetable butter (margarine and margarine), hydrogenated vegetable oil, hydrogenated fat, refined vegetable oil, hydrogenated vegetable oil, hydrogenated palm oil, solid vegetable oil, ghee, artificial ghee, white butter or shortening should be avoided as much as possible.
8. Reduce sugar intake
It is ok to eat natural sugar by eating fruits and vegetables, which helps to maintain good health and a proper balance of metabolism in the body. The emphasis here is to reduce the intake of artificially added sugar, because it causes all the troubles and problems.
Studies have shown that excessive intake of artificially added sugar will have a direct impact on the visceral fat content in the body, mainly because it contains too much fructose, which is converted into fat through liver metabolism and deposited in the body as visceral fat.
9. Reduce alcohol intake
Drinking alcohol is another factor that leads to excessive visceral fat. It is found that excessive drinking will increase the abdominal fat content, and consciously reducing alcohol in the diet can directly affect visceral fat deposition and abdominal fat reduction.
10. Regular and adequate sleep
Adequate sleep may be one of the effective ways to eliminate visceral fat. This is because sleep helps to regulate the body's biological clock, thus promoting better function and metabolism.
Studies have shown that increasing sleep time from 6 hours to 8 hours can help reduce visceral fat by 25%.
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