Obviously you can wear size s, but there is a circle of fat around your waist;
Clearly thin limbs, but has a round belly;
Every day, people say that you don't need to lose weight, only you know the pain in your stomach;
If you have the above conditions, then you may belong to the focus of our discussion today-"abdominal obesity."
1/ Obesity is also classified.
Several common types of obesity, see if there is one of yours?
Homogeneous obesity: Fat is concentrated in limbs and subcutaneous tissues, showing systemic obesity.
Hip obesity: caused by superficial subcutaneous fat, concentrated in hips and thighs.
Abdominal obesity: deep subcutaneous fat is concentrated in the chest and abdomen, and the abdomen is obvious.
2/ Are you obese?
As we all know, judging whether a person is obese is generally based on the body mass index, that is, the square of weight/height. Most gyms and mobile phone software also use this index for simple judgment.
However, this index actually ignores the indication of waist circumference on health. We Asians tend to have larger waistlines than Europeans with the same body mass index.
A simple index to judge "abdominal obesity" is waist-hip ratio. If the ratio of waist circumference to hip circumference is greater than 0.9 for men and 0.8 for women, it is abdominal obesity.
For Asians, if it is greater than this standard, it can basically be considered that the waist-hip ratio exceeds the standard.
Male > 2.7 city feet (90 cm)
Female > 2.4 city feet (80 cm)
So, what are the remarkable characteristics of abdominal obesity?
For example, the whole belly is round and big, with a beer belly, a prominent lower abdomen, an apple-shaped figure, a waist circumference larger than the hip circumference, and thin limbs.
3/ How is abdominal obesity formed?
Abdominal obesity is actually also called "abdominal obesity", which means that fat accumulates in and around organs such as liver, pancreas and gastrointestinal tract, and these visceral fats will cause many metabolic problems in our body.
If the body needs one or two grains of rice, the body actually only "eats" half a catty. Excess food is stored in fat cells after metabolism, and when the storage reaches the limit, it will be deposited in some organs. The reasons may be:
A sedentary habit
Sedentary is a health risk factor discovered in recent years. Studies have proved that sedentary is more likely to lead to an increase in waist circumference, especially for long-distance bus drivers and office workers.
Poor metabolism and digestion.
Dyspepsia can cause constipation. If constipation is not improved, the stomach will gradually get fat! Don't underestimate the problem of digestion, it will make you fatter and fatter!
4/ The harm of abdominal obesity
Although being fat and thin is your choice, the problem of having a big belly may be very serious! Abdominal obesity can cause visceral fat accumulation, and visceral fat increase has many hidden dangers. For example:
When the intestinal vascular fat is too much, intestinal obstruction may occur;
Excessive liver fat is prone to fatty liver;
Excessive coronary artery fat is prone to coronary heart disease;
Affect metabolism, affect sugar absorption, and lead to diabetes;
Waist circumference ≥ 109cm less than
Abdominal obesity will affect the heart function and blood supply function in the body.
Generally speaking, abdominal obesity is more likely to cause visceral fat accumulation than peripheral obesity. Other obesity is just ugly, and abdominal obesity will make you sick.
5/ How to deal with abdominal obesity?
dietary respect
The principle of controlling total calories and systemic obesity is the same, and there are several other points to be noted:
Eating more unsaturated fatty acids, such as nuts, salmon and fish oil, can adjust your fat distribution.
Don't go on a diet and ensure protein intake, otherwise the change of hormone level will make the fat storage capacity stronger.
Eat more processed food and less processed snacks.
Drink plenty of water to ensure normal metabolism.
sports
In addition to moving more and sitting less at ordinary times and having a good rest at night, there are also skills in sports:
Maintain moderate-intensity exercise about four times a week, and each exercise lasts for 30~60 minutes. Running, swimming and brisk walking are all very effective aerobic exercises, which are very important for maintaining waistline.
In addition to aerobic exercise, some resistance training, such as core training and compound movements of the whole body, can help metabolism, increase consumption and help burn abdominal fat.
For example, the following measures are recommended:
▽ Sit and brace alternately.
Bend over after sitting.
▽ Push-ups alternate from both ends.
▽ Touch your knees and roll your stomach.
▽ Lie on your back and lift your legs alternately.
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