How to lose visceral fat, we should know that visceral fat is actually a kind of human fat, which is different from subcutaneous fat, that is, the fat that we usually know can be touched on the body. Here is how to lose visceral fat.

How to lose visceral fat 1 If you want to lose visceral fat, you must carry out active lifestyle intervention, mainly from two aspects: diet and exercise. First of all, in the diet, we should eat regularly, rather than not eating. Be sure to eat breakfast. Drinking a glass of water before and during breakfast will help speed up metabolism and reduce body fat. We can eat more coarse grains for breakfast. Coarse grains contain crude fiber, which can help us promote the peristalsis of the gastrointestinal tract and help us eliminate the waste in the stomach.

At the same time, coarse grains can slow down the absorption of sugar and provide rich vitamin B, which plays a very important role in the life movement of metabolic cells. Therefore, breakfast must be eaten regularly, and you can also eat some protein and vegetables.

At the same time, we should also control the quantity of Chinese food and dinner. We should not eat too much. We can reduce the proportion of carbohydrates and increase the content of protein. In addition to diet intervention, exercise is also needed. It is suggested that aerobic exercise should be combined with anaerobic exercise, which should be carried out one hour after meals, and each exercise should last for more than 30 minutes. Through such effective exercise, it can help reduce the body fat content and increase the muscle content.

After increasing muscle content, it will increase the basal metabolic rate of the body, thus ensuring the long-term effect of weight loss. We should really pay attention to visceral fat, because too much visceral fat will lead to insulin resistance and metabolic diseases.

Losing weight without reducing visceral fat is equivalent to treating the symptoms rather than the root cause.

Visceral fat is a kind of human body fat, which is different from subcutaneous fat, which is what we usually know as "fat" that can be touched on the body. It surrounds human organs and mainly exists in abdominal cavity.

Scientific research has found that visceral fat and subcutaneous fat have a concurrent relationship. Visceral fat can easily lead to the increase of subcutaneous fat, which is the fundamental reason why many obese people lose weight through various forms such as diet pills and finally rebound easily. Visceral fat is not reduced, only reducing subcutaneous fat is equivalent to treating the symptoms rather than the root cause, and it is also an unhealthy way to lose weight.

Tips: A certain amount of visceral fat is actually necessary for human body, because visceral fat wraps human organs and plays a role in supporting, stabilizing and protecting human organs.

Excessive visceral fat is harmful.

Depression, 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.

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.

tachypnea

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.

Experts point out that the waist circumference of men is more than 85 cm and that of women is more than 90 cm, which is a typical "visceral fat" obesity. The medical proverb "Long waistline, short life span" is such a truth.

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".

How to detect whether visceral fat exceeds the standard?

Test 1: you have too much fat around your waist, and all kinds of methods of slimming your waist are of no help?

Answer: This is the first sign of excess fat, because visceral fat is located in the abdominal cavity. Once you hoard too much, the waist size will continue to increase!

Test2: the physical examination report shows that everything is normal, but there is overnutrition?

Answer: This is not to prove how high your quality of life is, but to tell you that visceral fat has exceeded the standard, because some of the excess nutrients have been converted into excess fat and attached to the internal organs.

Test 3: Are you a meat-free type? Especially when eating.

Answer: If this is the case for a long time, it is difficult for fat to be absorbed and burned in the body, and it can only be adjusted around the internal organs, which eventually leads to excessive fat content in the internal organs.

Test 4: Constipation is not surprising to you.

Answer: Obviously, because you can't defecate normally, excess fat can't leave your body on its own, and constipation will naturally occur!

How does visceral fat lurk?

The formation of visceral fat is closely related to our living habits. Busy daily life, under your "bad habits", visceral fat gradually lurks in your body.

1, ignoring breakfast

Many office workers sacrifice breakfast time in order to sleep more in the morning or put on beautiful makeup before going out. In this way, your abdominal cavity has no water and nutrition all morning, which provides enough space for hoarding visceral fat.

2. Overnutrition in lunch

There is nothing wrong with a nutritious lunch, but many office workers will eat a lot of food at noon to meet their physical functions because of the vacancy of breakfast. Causes digestive system failure, fat stays in abdominal cavity, and visceral fat is formed like this!

3. There is no time to drink water at work

I believe many office workers, like me, are too busy to drink water. Without the power of water to do body functions, visceral fat will not have the courage to burn itself, and there will be no chance to be excreted, of course, more and more.

4, high-calorie afternoon tea

Around three or four o'clock in the afternoon, it's usually tea time, an office worker. There are cakes, biscuits, egg tarts, potato chips and chocolates, but you forget that you didn't do anything after lunch, and the toxins in your body are still in your body. If you supplement high-calorie food, you will know that your visceral fat queue will only get bigger and bigger!

How to reduce visceral fat?

1, exercise is essential.

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. It takes at least 45 minutes for each exercise.

2. Eating is necessary

Eating here is not everything, but proper intake of some substances that can reduce visceral fat. Such as dietary fiber. Dietary fiber has the function of water absorption, and its volume increases after water absorption, thus producing satiety and reducing energy intake. The intake of heat energy is reduced, and the digestion and absorption of nutrients in the intestine are also reduced, which ultimately makes body fat consumption play a role in losing weight.

3. Abdominal breathing is very important.

How to lose visceral fat 2 What habits lead to visceral obesity?

The formation of visceral fat is closely related to our living habits. Busy daily life, in your "profligacy", visceral fat is "refined" like this!

Ignore breakfast: In order to get more sleep, many women sacrifice breakfast time, get dressed and put on makeup and go out directly. At this time, the abdominal cavity is in a state of no water and no nutrition, which provides enough space for hoarding visceral fat. Missed the time of defecation: when I arrived at the company, the morning meeting began, and the hazy defecation was restrained by you, so the visceral fat missed the best time to excrete, so you hoarded it in the abdominal cavity and waited for the opportunity!

Too busy to drink water at work: too busy to even drink water. Without water as power, visceral fat will not have the "courage" to burn itself and find opportunities to be excreted. Of course, more and more! Lunch is nutritious: this is naturally true, but many white-collar workers will eat a lot at noon to meet their physical needs because of the vacancy of breakfast. Causes digestive system failure, fat stays in abdominal cavity, and visceral fat is formed like this! High calorie afternoon tea:

Around 3 pm, it is usually the time for white-collar workers to add meals. Mousse, cheese and chocolate are all available, but you forget that you didn't exercise after lunch, and the toxins in your body are still "resting" in your body, and then you should supplement high-calorie food. God, the consequences are unimaginable! Overtime has become the norm, and midnight snack is inevitable: alas, the last round of fat has not been discharged, and new fat has come in. It seems that the abdominal cavity is really busy!

How to reduce visceral fat

1, moderately reduce carbohydrate intake

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, fiber food can not be less.

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. Exercise is necessary

Walk for 25 minutes every day. Fast walking consumes 47% more visceral fat than slow walking. However, the pace of walking is very important. Only by enjoying exercise comfortably can the body fully absorb the atmosphere and fully burn visceral fat.

Finally, you can do some exercises like sit-ups, from less to more every day. The above needs long-term persistence! Those who can lose weight through exercise and diet control are not recommended to drink medicine!

4, "spoon massage" presses away visceral fat

In Japan, spoon massage is very popular, that is, pressing the skin with a small spoon can achieve good health care. First, apply grapefruit essential oil evenly on the abdomen, which can promote the metabolism of the body well, and then press it from the outside to the inside from the navel with a spoon, and it is best to feel the pressure on the abdomen. Not only can essential oil molecules be transferred to the skin to participate in body metabolism with the help of the spoon, but also the temperature of abdominal cavity can be increased from the outside to the inside, and the ability of self-burning fat can be improved.

How to reduce visceral fat 3? The role of visceral fat

A certain amount of visceral fat is actually necessary for human body, because visceral fat surrounds human organs and plays a role in supporting, stabilizing and protecting human organs.

Harm of visceral fat

Excessive visceral fat is a manifestation of metabolic disorder. Long-term visceral fat can lead to hyperlipidemia, cardiovascular and cerebrovascular diseases, decreased body organ function and other complications. In modern society, many people with excessive visceral fat may look fat on the surface, but they are also likely to be thin, especially office workers and middle-aged and elderly people. Many of them need to "lose weight" for visceral fat!

Scientific research has found that visceral fat and subcutaneous fat have a concurrent relationship, and visceral fat can easily lead to the increase of subcutaneous fat, which is the fundamental reason why many obese people want to lose weight through various forms such as diet pills and finally rebound easily. Visceral fat is not reduced, only reducing subcutaneous fat is equivalent to treating the symptoms rather than the root cause, and it is also an unhealthy way to lose weight.

How to reduce visceral fat

To lose visceral fat, we must first lose subcutaneous fat. It can be said that exercise is to reduce visceral fat first and then subcutaneous fat.

Visceral fat is generally easy to accumulate, and the fat and sugar we eat every day will be converted into fat. Some of them are needed by the body itself and attach to the surface of internal organs to provide energy for various tissues and organs when the body is hungry or exercising.

What should I pay attention to when reducing visceral fat?

1, strengthen exercise

Stick to aerobic exercise for at least 30 minutes every day. For example, jogging, brisk walking, skipping rope, cycling and so on.

2. Eat "visceral fat" food.

1, sweet potato

Sweet potato is a kind of sweet potato, also known as sweet potato, red taro, sweet potato, sweet potato, white taro, sweet potato, sweet potato and so on. It has different names because of different regions. Shandong is called sweet potato, Sichuan is called sweet potato, Beijing is called sweet potato, and Fujian is called sweet potato.

It can neutralize the excess acid produced by eating too much meat and eggs in the body and maintain the acid-base balance of the human body. Sweet potato also contains more cellulose, which can lubricate the digestive tract, relieve constipation, and expel excessive fat, sugar and toxins from the intestine, thus reducing blood lipids.

2. Oats

It is rich in linoleic acid and saponin, and can reduce serum cholesterol and triglyceride.

3. Corn

It is rich in nutrients such as calcium, selenium, lecithin and vitamin E, and has the function of lowering serum cholesterol.

4. Macroalgae

Rich in taurine, it can reduce cholesterol in blood and bile; Dietary fiber contained in alginic acid can inhibit the absorption of cholesterol.

3. Reduce carbohydrate intake

Foods containing carbohydrates are staple foods, such as rice and bread. Excessive intake of these foods will lead to excessive glucose metabolism and accumulation of visceral fat in abdominal cavity.

Of course, you can't stop eating, because when the carbohydrate intake is zero, your brain will go blank and you can't really concentrate.