What is viscera?
Visceral fat is an essential fat in human body, which surrounds the organs, mainly in the abdominal cavity, and a small part is concentrated in the liver. Support, stabilize and protect internal organs from man-machine support. But too many internal organs will be harmful to health, such as metabolic disorder, physiological dysfunction, fatty liver, blood sugar, blood lipid and blood pressure. Influence, even cause infertility.
Sedentary, unhealthy and irregular diet, lack of exercise and excessive pressure will all cause excessive visceral fat, and the damage of visceral and visceral fat far exceeds skin fat. Unfortunately, visceral fat can't pass liposuction and so on. Less surgery!
Effect of visceral fat
In fact, a certain amount of visceral fat is needed because it supports, stabilizes and receives human viscera.
Harm of visceral fat
Excessive visceral fat is a manifestation of body metabolism. Long-term visceral fat will lead to hyperlipidemia, cardiovascular and cerebrovascular diseases, and complications of body organs and many visceral fat. It seems to be visceral fat, and the body is so thin, especially for office workers and middle-aged people, many need to "lose weight" for internal organs!
Scientific research has found that visceral fat and subcutaneous fat have a concurrent relationship. Viscera is easy to increase skin fat, which is why many obese people want to lose weight with diet pills. Finally, it is easy to rebound. Visceral fat will not be reduced. Only skin in ........... is equivalent to the standard of treatment, so it is unhealthy to lose weight.
How to reduce dirty fat?
Step 1: decompression
Work pressure and study are too great, and the accumulation of internal organs is also a key factor. The reason is that stress increases through cortisol in the body, which seriously affects the metabolism of the human body. In the long run. Meditation and gentle exercise help to relieve stress, and close people can also achieve good results by doing what they like. You can walk into nature at ordinary times, and the practice of deep breathing with your hands is also helpful to relieve stress and calm your mind.
Step 2: Diet adjustment
1, reduce carbohydrate intake.
Studies have found that maintaining a low-carbohydrate diet helps to improve the metabolism of the human body. In addition, a low-carbon diet can reduce internal organs more than a low-fat diet. Because the body lacks carbohydrates, the body will enter a keto state, and the body will start burning excess fat to provide the energy we need. There are many kinds of carbohydrates, usually rice, pasta, cakes, biscuits, beans, purple potatoes, corn and so on.
2. Increase the intake of dietary fiber.
If you want to lose internal organs and don't like exercise, then adding total dietary fiber intake is a good choice. It is found that soluble fiber has obvious benefits in helping digestion and promoting our new metabolism. By forming a gel state around food, soluble fiber can help improve the digestion process and thus pass through the digestive system more easily.
You can use some mushrooms, beans, berries and so on.
3. Increase the intake ratio of protein.
High-protein diet is a good choice to lose weight, which not only helps to increase muscle mass and improve basal metabolism, but also helps to shape and enhance satiety.
Protein food includes: beef, eggs, chicken breast, fish and shrimp, beans and so on.
4. Reduce the intake of trans fats.
Many people like to eat junk food now. In most cases, it will lead to a large transformation of trans fats. The intake of trans fats is directly related to internal organs. It was found that when monkeys were fed pregnant fat food, their abdominal fat increased by about 33%. Ensuring faster visceral fat loss is to get rid of foods containing more trans fats. Therefore, special attention should be paid to avoiding trans fats when buying food.
For example, food ingredients contain vegetable butter, margarine, hydrogenated vegetable oil, hydrogenated fat, hydrogenated oil, solid vegetable oil, butter, artificial fruit oil, hiking and so on. They should be avoided as much as possible.
Step 3: Exercise regularly.
Besides diet, another effective way to reduce visceral fat is to cultivate good regular exercise habits. It is recommended to do some aerobic exercise, including running, swimming, cycling, elliptical machine, jumping and so on. You can keep your skin tight and do strength training: squat, hard pull, bed push, body bending, shoulder push, rowing, push-ups, bow and arrow, rolling.