The abdomen is the most prone to accumulate fat in the whole body, and it has evolved into a big belly over time. What is the reason for abdominal fat accumulation? How to solve this problem? Let's take a look.

Causes of abdominal fat accumulation 1 Why is fat easy to accumulate in the abdomen?

Abdominal fat is mainly visceral fat. When the intake of calories is greater than the consumption of calories, the excess calories will be converted into fat and temporarily stored in the abdomen, which can be quickly burned to provide energy when the calories are insufficient. If a person consumes too many calories for a long time and only stores abdominal fat, it is easy to cause abdominal obesity (central obesity)

There is more fat on the inner side of limbs than on the outer side, and more fat is deposited on the abdomen than on the back. This phenomenon accords with the "near-gravity effect of fat accumulation". The center of gravity of human body refers to the point where all links of human body are subjected to the resultant force of gravity. The proximal effect of the center of gravity of fat accumulation means that human fat tends to radiate around the center of the human body, and it is easier to deposit fat under the skin near the center of gravity. The fat deposition rate at the distal end of the human body, such as the head, forearm and calf, is slower than that near the specific gravity center.

It is best to accumulate fat in the human body near the center of gravity, and the abdomen is close to the center of gravity when standing. The accumulation of "standby energy" here will not affect the change of the center of gravity when human beings stand, run and jump, especially to maintain the geometric balance when human beings walk upright. Therefore, abdominal visceral fat and abdominal subcutaneous fat are the first choice for fat accumulation; The next areas are the hip, the inner thigh (the position of the root of the thigh as the saying goes) and the inner forearm.

How to reduce the fat accumulated in the abdomen?

Dietary essentials of abdominal weight loss

Arrange three meals reasonably

It is best to choose low-fat yogurt, cereal, eggs and other healthy diet foods for breakfast, which not only helps to eliminate excessive fat intake, but also reduces fat, and is the best choice for rapid weight loss! As for meat and seafood, it's left to Chinese food. You can eat something light for dinner, and vegetables should be the majority.

Eat nutritious low-calorie food.

That is, eat less food with less nutrition and eat more food with high nutritional value although it has calories. For example, dry rice flour contains less than 6% protein, while dry oats contain as much as 13% protein, and the contents of vitamins and minerals are several to ten times that of rice flour. If you eat the same bowl, eating oats is obviously more cost-effective and less likely to be hungry, although the calories of oats are slightly higher than rice noodles in terms of dry matter.

It is more reasonable to eat all kinds of food normally, but each food should choose the type with less oil and less sugar. The staple food should be non-fried, oil-free and sugar-free varieties (for example, sesame cakes should be oiled, and steamed bread should not be oiled; Rice is not oily, fried rice is oily; For example, miscellaneous grains porridge can be eaten directly as a side dish, and vegetables should be cooked with less oil. Dishes (such as "spicy incense pot" and "dry pot" add a lot of oil, while stir-fried cold salad adds little oil), and fish should also choose varieties with less oil and light cooking (such as eating sauce beef with less fat and steak with more fat; For example, eating steamed fish has little fat, and dry-cooked fish has a lot of fat.

Eat small portions of food

Pay attention to the amount of food you eat. When you are used to eating a lot of food, please try to choose a small amount of food from today. For example, if you want to eat a big hamburger set meal on weekdays, you should change it to a small hamburger with a garden salad today. For example, if you want to eat a big bowl of fried rice on weekdays, change it to a small bowl of rice today. I usually eat five ribs per meal, but now I can change it to two.

Restaurants often provide more food than we actually need, which makes us eat more unconsciously. In fact, everyone should choose the consumption according to personal needs, and try to reduce it by 20% to 30%, which will definitely reduce weight in the long run. If you reduce the number of pounds, you can also reduce waist fat.

Key points of abdominal weight loss exercise

Abdominal weight loss exercise Aerobic exercise combined with muscle training is more effective.

A complete exercise cycle should be warm-up and stretching activities (10 minutes)-muscle training (20 minutes)-aerobic exercise (30 minutes)-relaxation and stretching (10 minutes).

Exercise 4-5 times a week. It is best to have a complete exercise cycle at a time. If time does not allow, you can slightly compress the exercise time, but you need muscle training+aerobic for not less than 40 minutes.

Recommended aerobic exercise: aerobics, jogging, brisk walking, skipping rope, etc.

Muscle training recommendation: do abdominal exercises on your back.

Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.

Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.

Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

The above is a brief introduction to the causes of abdominal fat accumulation. In short, to lose belly fat, we must develop a healthy lifestyle, that is, take care of your body every day.

Causes of abdominal fat accumulation 2 What is the reason for the big belly?

1, nerve pressure

Because of nervous stress, overtime, lack of exercise, abnormal diet, organ operation and metabolic function are affected, the stomach is certainly growing.

Countermeasures: If your waistline is too thick, the probability of getting metabolic syndrome is 10 times that of normal people. It's best to get into the habit of measuring waist circumference at any time and remind yourself to keep fit at any time. This will not only bring disaster to stay away from obesity, but also make you healthy. Why not?

2. Poor liquidity

If the waist is not fully exercised, it will accumulate a lot of fat. If the exercise intensity of the waist is not reached, the effect of slimming the waist will not be achieved.

Countermeasures: You can also try "333" exercise, that is, three times a week, 30 minutes each time, and the heart rate reaches 130, so as to ensure the intensity of waist-thinning exercise.

3. Poor constipation metabolism

Body fat is most likely to accumulate in the waist, abdomen and buttocks. Once it appears, it is difficult to eliminate it. If you want to get rid of the ugly belly, you must work hard.

Countermeasures: In addition to exercise and dieting, you can also go to the SPA regularly to solve the worries of the lower abdomen, which not only increases the smoothness and elasticity of the skin, but also strengthens metabolism, making the loose lower abdomen more compact and comfortable.

4. Bad circulation

Hypertrophic excess fat hinders the smooth circulation, and poor metabolic rate will make you potbellied.

Countermeasures: Maybe you have many body-shaping products in your hand, but how to use them skillfully can accelerate the slimming of the abdomen with half the effort. The key point is that DIY massage can help the ingredients to exert the maximum effect and metabolize the abdominal fat structure for 20 minutes once a day.

5. Laziness and inactivity

I always complain that I have no time to exercise in my chair all day and become pregnant, but when I think about getting up and exercising, I feel sour here and painful there. Don't make excuses to destroy my body.

Countermeasures: If you want to lose weight without pain, you should usually start with abdominal breathing and remind yourself that your stomach is almost gone anytime and anywhere, and it's time to retract. Plus take a deep breath and exhale slowly. As long as it lasts for a week, you can obviously feel that your stomach is really tight.

6, heredity: In fact, heredity is the main cause of waist thickening. Social surveys show that waist circumference also has genetic reasons, which is consistent with the inheritance of obesity and fat distribution.

7, physical obesity: that is, the satiety center of the hypothalamus is chemically or surgically damaged without satiety, and constantly wanting to eat leads to obesity.

8. Decreased metabolic rate: A. Aging: It is easy to get fat after middle age, that is, because the metabolic rate is reduced; B. Long-term lack of nutrition: the big belly of African muscular men is an example.

Method of reducing stomach

1, exercise before going to bed

After a busy day, the child wants to go straight to bed as soon as he goes to bed. At this time, you must form a good habit, do some small exercises to slim your waist, which can not only lose weight, but also promote sleep, and then you can sleep peacefully.

Here are three tips for slimming your waist. You can choose one or all of them to practice:

(1) Lie flat on the ground and hold your ears with your hands, but don't hold your head, bend your knees and lift your feet so that the angle between your thighs and abdomen is less than 90 degrees;

(2) Lift the upper body slowly with abdominal strength, try to keep your legs still, repeat 15 to 20 times or lie flat on the ground, with your hands flat on your sides, knees bent and feet lifted. The waist forcibly drives the legs to move to the right, and then moves to the left after returning to the original position.

(3) When you are bored, you can also lie flat on the ground, with your feet on the ground, bend your knees and lift your hips hard, slowly. Hip height should be in a straight line with the spine, repeated 20 times, and you can do 1-3 groups every day.

2. "Correct sitting posture" to prevent obesity

There are many reasons for fat waist. In addition to congenital and acquired obesity, bad living habits and daily posture can also promote strong waist. Sedentary, lack of exercise, unreasonable diet, etc. It will accumulate fat around the waist. If you want to prescribe the right medicine, you must understand the crux of the problem, and then treat both the symptoms and the root causes.

Office workers or students need to sit in a chair every day, and it is easy to accumulate fat in the abdomen for a long time. At this time, it is necessary to develop good habits, correct sitting posture, abdomen and chest, and reduce part of the fat accumulated in the abdomen, so as to achieve the purpose of losing weight and thin waist.

Remind yourself to hold your chest out, tuck in your abdomen, straighten your waist and sit like a clock at any time. Even if you can't keep it all the time, you may lose 2 pounds or more of cumbersome fat from your stomach.

If you are not thirsty, drink more water.

It must be remembered that drinking eight glasses of water a day and drinking less stimulating drinks is one of the most effective ways to stay healthy and slim. Drinking a cup of honey white vinegar water, light honey water or water containing cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of small belly.

Replenish your body with water when you are not thirsty. Lack of water in the body will lead to a decline in metabolism. Most of the water in coffee and other beverages will be lost during absorption, so we can't rely entirely on coffee and drinks to replenish water.

4. Control oil "1 spoon"

Children must keep their mouths shut, and diet control is the best way to solve this embarrassing problem. Try to eat less foods with high fat content, such as cream cake, chocolate, ice cream and French fries (especially some fast food), and don't indulge your mouth and stomach too much. The disease from the mouth also applies to this.

Too strict diet control will affect health, resulting in the lack of some trace elements and nutrients in the body, so you can eat more fish and shellfish, as well as beans and grains to supplement the necessary nutrition.

When cooking, use olive oil and sesame oil instead of salad oil and peanut oil, and always implement the principle of "65438+ 0 teaspoon per meal", which can control the oil intake well, so it is much easier to lose weight and slim down.

5, burning fat "small action"

The fat accumulated in the lower body is stubborn, easy to come and slow to go, so we should pay attention to controlling the intake of fat to prevent problems before they happen. Of course, the good way is to exercise more, burn off excess fat and do more hip and leg exercises, which will have a good waist slimming effect.

Try to bid farewell to the elevator and return to the era of climbing stairs. When you have time to do yoga or stretching exercises, you can tighten your lower body muscles and your waist will come back.