Specific reason 1, drinking
Drinking alcohol is an important cause of abdominal obesity. Patients who drink too much high-fat and high-protein nutrients, especially beer, are called liquid bread. Over time, it causes overnutrition and makes the body accumulate fat layers, and the abdomen is the easiest place to accumulate fat, so it forms a "beer belly".
2. Irregular diet
Many "general belly" friends are engaged in long-term office work, and some need to stay up for dinner because of work and other reasons. Under work pressure, many people will overeat. This method of relieving stress is one of the main causes of abdominal obesity.
Some studies have pointed out that 73% of abdominal obese patients hardly eat breakfast and never pay attention to a reasonable diet. They eat whatever they want and don't know what a reasonable diet is. According to the data, skipping breakfast and unreasonable diet are a very important reason for "small legs and big belly".
3, irregular sleep
A survey on abdominal obesity shows that 84% of obese people sleep less than 7 hours. Because the quality of sleep is not good, the secretion of hormones will decrease, and the lack of hormones will increase body fat and gather in the abdomen, and the older you get, the more obvious the effect will be. This fully shows that sleep quality is also one of the important reasons for abdominal obesity.
4. heredity
According to the survey, 59% of obese patients have obese parents, which accounts for a large proportion of obese patients. This shows that heredity is also an important cause of abdominal obesity. In addition, most "general belly" friends usually don't take part in physical exercise at all. It is also a very important reason that affects the formation of abdominal obesity.
How to change it? 1, scientific diet
Because many "general belly" friends have more entertainment at night, the proportion of high fat and high protein in dinner exceeds the standard, and the total calories exceed the standard. This is contrary to the dietary balance standard that requires eating some light food for dinner. In addition, most people don't eat breakfast, which leads to the unreasonable distribution of total calories in a day, all of which are concentrated at noon and evening, which violates the principle of eating well early, eating full at noon and eating less at night in the dietary balance standard.
It is suggested that the diet should be reasonable and regular, but it should also be noted that it is low in oil, salt and sugar. It is necessary to limit fat meat, hard fruit, oil, cereals and sweets. Diet foods include white gourd, cucumber, bamboo shoots, grapefruit, yam, konjac, Siraitia grosvenorii and so on. , but should not be taken in excess. Eat more vegetables, fish and fruits, and avoid snacks before going to bed, especially high-energy foods such as sweets.
Try to choose vegetable oil instead of fried food, but avoid the misunderstanding that eating vegetable oil will not lead to obesity. Although vegetable oil contains more unsaturated fatty acids, its oil content is still high, so it can't be eaten at will, and excessive intake can also cause obesity. At the same time, we should pay attention to losing weight, which may lead to anorexia nervosa and malnutrition.
Step 2 exercise reasonably
Most "general belly" friends seldom take part in physical exercise, which is the main reason why long-term nutrition intake is greater than consumption, so we should strengthen physical exercise in the future. At the same time, with the growth of age, the body's metabolism gradually slows down and the work pressure increases. It is suggested to increase outdoor sports.
Aerobic exercise is recommended. Aerobic exercise is one of the best ways to lose weight. The main characteristics of aerobic exercise are low intensity, rhythm, uninterrupted and long duration. Its exercise effect depends on load intensity, duration and exercise times per week. Long-term moderate-intensity aerobic exercise can effectively control obese weight.
Walking and jogging is an easy exercise without breathing, with moderate exercise intensity, good weight loss effect and quick effect. It can be practiced by men, women and children, and is known as the "king of aerobic metabolism".
In recent years, swimming is regarded by many people as the most promising exercise in weight loss treatment, which can promote the muscles of the whole body to get a good exercise.
Various low-intensity and slow-speed jumping exercises also belong to aerobic training. This kind of exercise can be done in indoor music. The movements reflect the aesthetic feeling, make the pain pleasant, help to keep training, and are especially suitable for girls to practice.
But tell everyone, after all, everyone is old, do the necessary physical examination before exercise, and then choose the exercise that suits you under the guidance of a doctor. You must not be self-righteous, you must master the amount and intensity of each exercise.