Central obesity is defined as male waist circumference greater than or equal to 85 cm, waist-hip ratio greater than 0.9, female waist circumference greater than or equal to 80 cm and waist-hip ratio greater than 0.8. The obesity of adult males in China is almost central obesity. The obesity of middle-aged women is mainly characterized by fat accumulation in the waist and abdomen. A man? General's belly, female? Apple waist? , is the most obvious feature. Excessive fat is not only under the skin, but also accumulates in the body, which may easily lead to a series of health problems.

Causes of visceral fat formation: 1, excessive dietary calories. When we consume more calories than we consume every day, the excess calories will be converted into fat and stored in the body. 2. The diet structure is unreasonable. Excessive intake of sugar and fat, insufficient intake of protein, vitamins and dietary fiber. Compared with protein and carbohydrates, our body has the highest absorption rate of fat. Long-term intake of excessive fat is an important factor in the formation of visceral fat. If you eat too much refined carbohydrates, such as rice, white steamed bread, white bread, white noodles and so on. After they are digested into glucose, they will quickly enter the blood and be used to supplement calories. If this glucose is excessive, the body tissue will also convert glucose into fat and store it.

3, long-term work at the desk, sedentary, lack of exercise leads to abdominal fat accumulation.

How to reduce visceral fat: 1, control dietary calories, daily dietary intake calories should not be lower than basal metabolic calories, and keep an appropriate calorie gap with consumed calories. Maintaining a calorie gap of about 500 kilocalories a day can reduce fat by about 2 kilograms a month.

2, eat less high-fat foods, such as pizza, hamburgers, fat, processed meat, chocolate, fried food, candy, cakes, ice cream, milk tea, biscuits, etc.

3. Eat less refined carbohydrates, such as white steamed bread, white flour, fried dough sticks, rice flour, white bread, white rice, cakes, sweets, fruit cereals and so on.

3. Increase the intake of coarse grains, such as sweet potato, corn, yam, purple potato and oats. Especially sweet potato, is very helpful to reduce abdominal fat.

4. Eating foods rich in dietary fiber, especially soluble dietary fiber, can effectively promote fat decomposition. Sugar-free soybean milk, oatmeal, apples, kelp, grapefruit, tomatoes, mung beans and white konjac are all good choices.

5. Avoid sedentary and develop good exercise habits. Jogging, brisk walking and swimming in aerobic exercise are very helpful to reduce visceral fat, and it is best to stick to it every day. Each exercise should last no less than 40 minutes and no more than 2 hours.