Excessive intake of foods containing carbohydrates will lead to excessive sugar metabolism, thus allowing visceral fat to accumulate in the abdominal cavity. Choose low-calorie and high-quality carbohydrate ingredients and keep the ratio of three meals at 5: 3: 2, which is the golden ratio that is more conducive to digestion and metabolism.
2. Eat more cellulose.
Dietary fiber can make excretion smooth, absorb harmful substances and excessive cholesterol, and excrete them. Foods rich in dietary fiber include mung beans, tomatoes, grapefruit and so on. You can eat more in your diet. In addition, there are some ingredients that can help remove visceral fat. Don't miss them.
3. Keep proper aerobic exercise.
Aerobic exercise such as swimming, jogging, brisk walking and aerobic exercise is very helpful to lose visceral fat. For office workers, walking fast for 25 minutes every day can increase the hormone content of body fat, and walking fast consumes 47% more visceral fat than walking slowly. However, the pace of walking is very important. Only by adjusting the pace of brisk walking according to your own ability and enjoying exercise comfortably can your body fully absorb the atmosphere and burn visceral fat.
4. Develop good living habits
Bad living habits, such as loving midnight snack, eating meat, eating dinner too late, staying up late with poor sleep quality, drinking, etc., are all important reasons for visceral fat accumulation. Too many calories are consumed before going to bed, and the excess calories cannot be consumed, which naturally causes fat accumulation. Stay up late or sleep too little, the imbalance of melatonin secretion in the body will also affect the natural consumption of human heat. Going to bed early and getting up early, having three meals regularly and eating a balanced diet will not only help to reduce the visceral fat content, but also make the body healthier.
5, keep defecation unobstructed
People with high visceral fat content usually suffer from constipation. Long-term constipation, toxins in the body can not be discharged normally, which will naturally lead to stagnation and bring a burden to the body. Poor circulation will also affect the decomposition of visceral fat, so keeping defecation smooth and regular detoxification will also help to lose excess visceral fat.
/iknow-pic.cdn.bcebos.com/7ab0a46f21fbe094de5e46600c38744ad14 "target =" _ blank "title =" "class =" ikqb _ img _ alink. /iknow-pic . cdn . BCE Bos . com/7 ACB 0 a 46 f 2 1 FBE 094 de 5 e 46 e 66600 c 338744 ad 14？ x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto " esrc = "/ 7 ACB 0a 46 f 2 1 FBE 094 de 5e 46 e 66600 c 338744 ad 14 "/>；
Extended data:
Visceral fat is a kind of human body fat. It is different from subcutaneous fat (that is, we usually know that the body can touch the "fat"). It surrounds human organs and mainly exists in abdominal cavity. Visceral fat is of great significance to our health.
Harm of visceral fat:
1, infertility
Visceral fat entering the digestive system will damage the liver and other organs, cause fatty liver, disturb metabolism, and cause type 2 diabetes and infertility. Not only that, visceral fat can also increase the risk of cardiovascular disease, lead to arterial inflammation, and even easily lead to depression. Visceral fat may also cause cancer. According to estimates by Cancer Research UK, the incidence of colon cancer in overweight men is 25% higher than that in the general population, while that in obese men is 50% higher than that in the general population.
2. Heart disease
Visceral fat can make it difficult for toxins in the body to be excreted normally. It also produces a variety of chemicals that are closely related to heart disease. Obesity can also lead to heart hypertrophy, which greatly reduces the pumping efficiency of the heart, leading to shortness of breath and fatigue.
Step 3 be short of breath
It is more difficult for obese people to breathe, because when people lie down, any fat in the abdomen will press the lungs, which will cause obese people to feel short of breath when they lie down. The more difficult it is to breathe, the more likely it is to cause insufficient oxygen delivery in the blood stream, which will lead to general fatigue, decreased immunity and even high blood pressure.
The World Health Organization (WHO) pointed out in the Survey Report on Obese People's Attitudes to Lose Weight around the World that 965,438+0% women who care about their families' health are eager to help their families or lose terrible fat themselves, but in the process of losing weight, they only pay attention to losing "subcutaneous fat" and ignore "visceral fat".
References:
/baike.baidu.com/item/%E5% 86% 85% E8% 84% 8F% E8% 84% 82% E8% 82% AA # 2 "target =" _ blank "title =" visceral fat-Baidu Encyclopedia "> visceral fat-Baidu Encyclopedia.