First, how to reduce abdominal visceral fat?
1, develop good living habits
Bad living habits are an important cause of visceral fat accumulation. Too many calories are consumed before going to bed, and the excess calories cannot be consumed, which naturally causes fat accumulation. 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.
2, 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.
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.
Second, pay attention to diet.
1, eat more cellulose
If you want to lose weight, you can't lack dietary fiber. It can make excretion smooth, absorb harmful substances and cholesterol, and excrete free radicals. Foods containing dietary fiber include oats, mung beans, tomatoes, grapefruit and so on. Please pay more attention to them from now on! Because they are good helpers to help your internal organs lose weight.
Step 2 eat less carbohydrates
Foods containing carbohydrates are staple foods, such as rice and bread. Too much trust in these foods will lead to excessive sugar metabolism, which will lead to visceral fat accumulation in the 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.
Third, specific foods.
1, coarse grains
Brown rice: The water pipes cleaning the large intestine will absorb the sludge in the intestine and expel toxins from the body.
Sweet potato: It is rich in antioxidant vitamin C, beta carotene, vitamin E twice that of brown rice, and more than 40% cellulose, which can promote gastrointestinal peristalsis, prevent constipation and help defecation.
Mung bean: It is rich in amylase, oxidase, iron, calcium, phosphorus and other ingredients, which can help excrete toxins from the body and promote the normal metabolism of the body. It is a good product for clearing away heat and toxic materials in summer.
2. Fruits and vegetables
Carrots: rich in carotene, it can neutralize toxins and improve constipation. Fresh carrots have better detoxification effect. A large amount of vitamin A and pectin, combined with mercury ions in the body, can effectively reduce the concentration of mercury ions in the blood and accelerate the discharge of mercury ions in the body, which is very suitable for people who often stay up late.
Celery: It is rich in fiber, like a purification device, which can filter the waste in the body. Regular consumption can promote detoxification.
Fig: contains organic acids and various enzymes, which can protect liver and detoxify, clear away heat and moisten intestines, and help digestion.
Apple: Galactosylic acid helps to detoxify, while pectin can prevent food from rotting in the intestine.
3. Fungi
Auricularia auricula is a kind of plant gum, which has strong adsorption. It can concentrate the dust and impurities left in the human digestive system and then excrete them, thus playing the role of detoxification, clearing stomach and washing intestines.
Fourth, diet therapy.
1, cucumber and egg method
Eat only cucumbers and eggs for every meal instead of three meals, and stick to it for seven days to make you slim down, but then you will miss the taste of Laoganma. It is a good way to scrape oil.
Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat and promote diuresis and prevent constipation. Propanoic acid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber regularly is of great benefit to lose weight and prevent coronary heart disease.
2. Apple diet
Eat apples for 2 days and then eat them normally and moderately for 3 days. This circulation effect is very good.
Principle: Obese people almost always overeat and make their stomachs swell, so they can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.
3, bitter gourd diet
Principle: Bitter gourd contains a kind of high-energy lipid, which only acts on the small intestine, an important part of the human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, but the absorption of nutrients such as vitamins and minerals is not affected.
This special ingredient called "fat killer" can reduce the intake of fat and polysaccharide by 40%-60%.
Fourth, abdominal visceral fat is taboo.
1, avoid eating sugar
Obese patients tend to accumulate sugar in the body in the form of fat instead of glycogen in the liver and muscles. This is because sugar can be converted into fat in the body, so the intake of sugar food must be restricted.
How to reduce abdominal visceral fat
2. Avoid eating more salt
Salt has strong hydrophilicity, and llO ml of water must be added to every 1 g of salt to become physiological water. Eating too much salt will cause thirst and stimulate appetite, and make the body gain more weight, so avoid eating more salt.
3. Avoid eating foods with high purine content.
This kind of food includes animal offal, beans, chicken soup, duck soup, broth and so on. , can increase appetite, strengthen the intermediate metabolic burden of liver, kidney and heart, so avoid eating.
4. Avoid eating too much fat.
It will inhibit hematopoietic function and cause indigestion and malabsorption in patients, so the daily intake should be limited to below 70 grams, with animal fat and plant fat accounting for half each.
Five, the multiple causes of visceral fat
1. Ignore breakfast: In order to let themselves sleep a little longer, 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.
2. Missed the defecation time: When I arrived at the company, the morning meeting began, the hazy defecation was restrained by you, and the visceral fat missed the best opportunity to excrete, hoarding in the abdominal cavity and waiting for the opportunity!
3. I don't have time to drink water at work: I'm so busy at work that I don't even have time to 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!
4. Lunch is nutritious: this is naturally true, but many white-collar workers eat a lot of food at noon to meet their physical needs because of lack of breakfast. Lead to digestive system failure, fat stays in abdominal cavity, forming visceral fat!
5. 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 there is no exercise after lunch, and the toxins in the body are still "resting" in the body, and then high-calorie foods are added. God, the consequences are unimaginable!
6. Overtime is 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!