1. How is fat distributed in human body?
According to the location of distribution, the body fat can be divided into two categories:
Subcutaneous fat: Subdivided into subcutaneous shallow fat and subcutaneous deep fat, distributed all over the body. The lipid droplets in adipose tissue are liquid or semi-liquid, and feel soft; Visceral fat: distributed around organs, mainly in abdominal cavity. Lipid droplets are solid or semi-solid, which has a certain physical protection effect on internal organs. If you feel that there is not much fat under your stomach, you feel that your stomach is a little bulging, a little hard, and your waist is thick, which is likely to be abdominal obesity; At this time, we should be alert to whether there is too much visceral fat.
Excessive visceral fat can easily induce fatty liver, heart disease, hypertension, type 2 diabetes and infertility. Usually the most easily overlooked, thin people may also have visceral obesity.
2. Why are some parts easy to accumulate fat?
I can't sit for long. My upper arm, stomach, buttocks and thighs are too easy to accumulate fat.
The accumulation of fat in the human body is indeed uneven. Usually, the closer to the center of gravity (near the waist and abdomen), the faster the fat accumulation and the thicker the fat layer. When the face begins to get fat, the small belly in the abdomen usually has a thick layer of fat.
The same is true when losing weight. The farther away from the center of gravity, the slower the body loses weight. But there are also individual differences.
Second, is partial weight loss feasible? Fat people's big breasts are as meaningless as thin people's abdominal muscles.
Various animated pictures and tutorials are especially popular on the Internet, such as "Keep exercising for n minutes before going to bed, and easily get rid of the belly/thigh fat", which looks full of chicken blood. but ...
1, fat cannot be consumed by local metabolism.
There is no such thing as partial weight loss, because fat cannot be metabolized locally.
When we exercise, whether it is local exercise or whole body exercise, the fat energy consumed by metabolism in the body is participated by the whole body fat cells, and the whole body fat is burned.
In addition, when reducing fat, the number of adipocytes will not be reduced, but the fat in cellulite will be consumed and the space occupied by cellulite will be reduced.
2, local movement, can not reach the partial weight loss effect.
Not only can't, if the exercise method is wrong, it may also be "fat."
Simple thin local exercise can only be heard, and it is necessary to cooperate with aerobic exercise of the whole body at the same time to help reduce fat.
Similar to local slimming actions such as belly rolling, thin waist and abdomen, three-wheeled stovepipe in the air, holding mineral water sideways, and thin arms, you can't burn much fat in the corresponding parts, but only strengthen the muscles here and shape the muscle lines, that is, shaping.
Third, how to scientifically and effectively reduce fat? In this summer, I became a lightning bolt, but ... lightning has no chest. ...
Scientific weight loss depends on both short-term and long-term effects. The great leap forward in losing weight is not good for your health. Losing weight is not recommended.
1, you can't blindly pay attention to the digital change of weight.
Weight loss must be gradual and the intensity should be controlled. It is recommended not to lose more than 1kg a week.
Because, if you lose weight sharply in a short time, you will not only take away excess fat, but also useful muscles and water:
The decrease of muscle is directly related to the decrease of metabolic rate, which means the decrease of energy consumption, which will lead to obesity, physical weakness and even physiological aging. Body fluids are very important to human health, and the moisture in the body is also closely related to the youth of the human body, and the moisture content in the baby is the highest. A healthy and symmetrical figure is more important and rare than weight. What did you say?/Sorry?
2. Two important indicators to measure healthy body shape.
Generally speaking, consider two indicators:
① Body mass index: Body mass index = weight ÷ (height× height) (international unit kg/㎡).
② Body fat rate: Any formula for measuring body fat rate will have errors, and hospitals and gyms generally have special instruments to measure it; The most intuitive way is to pinch the meat in front of the mirror and feel the fat.
The general body mass index 18.5 to 24 is healthy; The body fat rate of normal adults is 15% ~ 18% for men and 17% ~ 28% for women.
3, remember: control diet ≠ excessive dieting
Losing weight has always been to hold your legs and keep your mouth closed. Bian Xiao especially reminded female compatriots, we must realize the dangers of excessive dieting:
It is easy to cause anorexia nervosa, and it is not worthwhile to exchange morbid thinness; It may lead to insufficient intake of some nutrients that can promote fat burning and degradation, lack of attention to exercise, disorder of fat metabolism, and obesity is still inevitable.