Excessive visceral fat is harmful.
Excessive visceral fat will certainly make abdominal fat accumulate, but this is only a superficial hazard, and it will also slow down metabolism and abnormal visceral function, such as decreased liver function, heart disease, hypertension and other cardiovascular and cerebrovascular diseases. Because once visceral fat is stored too much, it will overflow into blood vessels, and it will also produce toxins during metabolism, destroy beneficial bacteria in the human body, provide a hotbed for harmful bacteria, and eventually lead to visceral poisoning and reduce visceral function. Other studies have shown that abnormal menstruation in women is also related to body fat content. The abnormal menstrual symptoms caused by subcutaneous fat type are about 14%, and those caused by intrinsic fat type are as high as 67%.
There is a connection between human body fat. Generally speaking, serious subcutaneous fat accumulation will inevitably lead to excessive visceral fat. Therefore, severely obese people have a strong demand for weight loss and body shaping, which is related to health. Female friends with standard body shape will inevitably relax. I feel so thin, do I have to worry about obesity? However, scientific research shows that many female friends with symmetrical figure and normal weight have high body fat rate. When we are all using body mass index to measure whether a person is fat or not, do we pay more attention to whether our body fat rate exceeds the standard?
Self-inspection method 1:
Waist circumference: Generally speaking, men's waist circumference is more than 90CM, and women's waist circumference is more than 80CM. Be careful about the problem of excessive visceral fat.
Waist-hip ratio: waist circumference-hip circumference, that is, the ratio of waist circumference to hip circumference.
Methods: Stand upright, inhale gently, and measure the waist circumference above navel and the most prominent hip circumference with a tape measure.
Male waist-hip ratio > 0.9 and female waist-hip ratio > 0.8 indicate that they are high-risk groups with excess visceral fat and need to be tested immediately.
Test the subcutaneous fat around the waist and abdomen: 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.
Self-inspection method 2:
Nutritionists summed up several indicators that easily lead to visceral fat obesity. Please compare your living habits:
1, slim before the age of 20, but later put on weight.
2, do not love sports.
I seldom have breakfast, but I have a rich dinner.
4, eat dinner very late, and often eat before going to bed.
5. Have the habit of eating supper.
6. Drink or eat at least three times a week.
7, like to eat sweets.
8. Always drink cold sugary drinks (including freshly squeezed juice).
9. I like meat and seldom eat vegetables.
10, partial eclipse, likes to eat food every day.
1 1, go out and drive instead of walking.
12, hyperglycemia and high cholesterol.
13, the weight is not heavy, but the waist circumference is particularly prominent.
14, constipation.
15, big appetite.
16, parents are fat.
(1) If the above situation accounts for less than three: it is still healthy, but it needs to be prevented as soon as possible to eliminate risk factors.
② If the above situation accounts for 4-9: visceral obesity, please change bad living habits.
③ The above situation accounts for more than 10: Visceral fat is a high-risk group, so we should improve our fundamental lifestyle.
Improvement method:
1, moderately reduce carbohydrate intake
Excessive intake of foods containing carbohydrates will lead to excessive sugar metabolism, thus allowing visceral fat to accumulate in the abdominal cavity. Choose low-calorie and high-quality carbohydrate ingredients and keep the ratio of three meals at 5: 3: 2, which is the golden ratio that is more conducive to digestion and metabolism.
Sweet potato, it can neutralize the excess acid produced by eating too much meat and eggs in the body and keep the acid-base balance of the human body. Sweet potato also contains more cellulose, which can lubricate the digestive tract, relieve constipation, and expel excessive fat, sugar and toxins from the intestine, thus reducing blood lipids.
Oats are rich in linoleic acid and saponins, which can reduce serum cholesterol and triglycerides.
2. Eat more cellulose.
Dietary fiber can make excretion smooth, absorb harmful substances and excessive cholesterol, and excrete them. Foods rich in dietary fiber include mung beans, tomatoes, grapefruit and so on. You can eat more in your diet. In addition, there are some ingredients that can help remove visceral fat. Don't miss them.
Recommended fat-free ingredients:
Corn is rich in nutrients such as calcium, selenium, lecithin and vitamin E, which can reduce serum cholesterol.
Kelp, rich in taurine, can reduce cholesterol in blood and bile; Dietary fiber contained in alginic acid can inhibit the absorption of cholesterol.
Garlic, a mixture containing sulfide, can lower blood cholesterol, prevent thrombosis, and help increase the content of high density lipoprotein in the body.
Apples, rich in potassium, can excrete excess potassium salt from the body and maintain normal blood pressure.
The ingredients contained in onion not only have bactericidal effect, but also can reduce human blood lipid and prevent arteriosclerosis. It can activate the active components of fibrin and effectively prevent intravascular thrombosis; Prostaglandin A contained in it has a good antihypertensive effect on human body.
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. However, the pace of walking is very important. Only by adjusting the pace of brisk walking according to your own ability and enjoying exercise comfortably can your body fully absorb the atmosphere and burn visceral fat.
4. Develop good living habits
Love to eat midnight snack, love to eat meat, eat dinner too late, stay up late, poor sleep quality, alcoholism ... these bad habits are important reasons for visceral fat accumulation. Too many calories are consumed before going to bed, and the excess calories cannot be consumed, which naturally causes fat accumulation. Stay up late or sleep too little, the imbalance of melatonin secretion in the body will also affect the natural consumption of human heat. 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.
5, 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.