The simplest way to judge whether there is too much visceral fat is to calculate the ratio of waist circumference to hip circumference. You can measure the waist-hip ratio (waist-hip ratio = waist circumference/hip circumference) with a tape measure. Again, stand up straight, inhale gently, and measure the waist circumference above the navel and the most prominent hip circumference with a tape measure. If the waist-hip ratio of men is above 0.9 and that of women is above 0.8, it means that it is a high-risk group with excess visceral fat and needs to be checked again immediately. The second test is subcutaneous fat in the waist and abdomen. First try to pinch it around the navel. If you can easily pinch out 2 cm, it means subcutaneous fat accumulation. If you can't squeeze it out, it means that a lot of fat has accumulated in the internal organs.
The biggest feature of visceral fat is that it decomposes and synthesizes faster than subcutaneous fat. Although it is easy to accumulate, it can be completely eliminated by improving unhealthy lifestyles. In addition, reducing carbohydrate intake and increasing dietary fiber can reduce excessive visceral fat. Foods rich in dietary fiber include wheat bran, corn, brown rice, soybeans, oats, buckwheat, bamboo shoots, celery, bitter gourd, kiwi fruit and grapefruit. In addition to diet, walking for 30 minutes every day can increase the hormone content of burning fat in the body, so that the body can fully absorb oxygen and sweat slightly, so that the metabolic capacity will naturally increase, and the visceral fat will gradually disappear. If you want to lose visceral fat in a short time, you should pay attention to muscle strength training and supplement protein. The more muscle we have, the more fat we can burn.