Eat too fast and exercise too little. In fact, most of the reasons for our waistline increase are due to our carelessness in diet. For example, many girls eat quickly now. In order to hurry, it is easy to eat. When they are hungry in the afternoon, they eat snacks. In the evening, they have the richest meal. After a big meal, they went home to sleep. Others have a strong taste and a good appetite, and are prone to overdose. Among the paunchy people, many people like to drink. Although wine is not a high-energy food, it contains a certain amount of energy. Because wine is made of grain, grain contains glucose, and alcohol contains ethanol. After ethanol is metabolized in the body, it will also produce heat. After these calories are absorbed, the excess heat will become fat. The beer belly is made unconsciously. Apart from bad eating habits, most modern women lack exercise. With the increasing popularity of cars and other means of transportation, many women have no time to exercise at all. Therefore, there have long been elevators to go upstairs and downstairs. The only sport is shopping. Many women like to eat and go shopping while shopping, which completely loses the meaning of sports.
Thick waist causes a variety of "thick waist diseases". Overweight and obesity are usually judged by adult body mass index (BMI), and sometimes by waist circumference. First, introduce the method of accurately measuring waist circumference. When standing upright naturally, take the horizontal line between the lower edge of the rib and the upper edge of the pubic bone as the standard, which is equivalent to touching the upper edge of the pubic bone on both sides of the pelvis when the hands are akimbo, and horizontally circle the waist circumference with this as the left and right reference points. It is best to ask your family to help you measure and avoid visual errors.
According to the situation in China, it is best for men to have a waist circumference of no more than 90cm (equivalent to 2' 7) and for women to have a waist circumference of no more than 80cm (equivalent to 2' 4). If it exceeds this standard, it is obesity. If the waist circumference of women exceeds 88cm and that of men exceeds 102cm, it belongs to the range of extreme danger warning. Therefore, don't think that the thickening of the waistline only affects the beauty of the point. The thick waist has sounded the health alarm of the body. Waist circumference mainly reflects the content of adipose tissue and the distribution of body fat. Excessive waistline of course means too much fat accumulation. High fat content will cause a series of health problems, such as asthma, cardiovascular and cerebrovascular diseases, diabetes, cholecystitis, joint injury and so on.
High blood pressure. Because the more fat, the more blood vessels are supplied. After more blood vessels, the diameter will become larger, and after the diameter becomes larger, the more blood flow is needed. Our heart must step up pumping blood to ensure blood supply. If the heart pushes too hard, it will cause myocardial hypertrophy. Just like our muscles exercise every day, the muscles of the heart will thicken, and the muscles of the heart will thicken to a certain extent, which will cause myocardial ischemia. After hypertrophy increases, increasing pressure will lead to an increase in blood pressure. Therefore, after fat increases, it will cause high blood pressure.
The waist circumference of cardiovascular disease is directly proportional to the occurrence of cardiovascular and cerebrovascular diseases. The most important problem in cardiovascular and cerebrovascular diseases is atherosclerosis. At the top of the arterial wall, fat gradually deposits, resulting in atherosclerotic arterial fat plaque. If the fat plaque bleeds, and the bleeding is urgent, it will cause blood clots, which will soon block blood vessels. What happens in the heart is myocardial infarction, and what happens in the brain is cerebral infarction.
Diabetes. Waist circumference is also directly proportional to diabetes. The bigger the waistline, the fatter the person is, and the higher the risk of developing diabetes. For example, the prevalence rate of people with a waist circumference greater than 85cm is three times higher than that of people with a waist circumference less than 85cm. Compared with people over 90cm and under 70cm, the incidence of diabetes may be 8.6 times higher.
Fatty liver. Because the omentum is close to the liver, blood will flow into the liver quickly, so the liver absorbs the fat in the omentum quickly. It absorbs fat and is easy to deposit in the liver, so the liver will cause fatty liver to some extent.
Snoring. Now this kind of situation is more and more, and we call it sleep apnea syndrome in medicine. As the name implies, it is to sleep and snore. We often find that people who snore are often very fat, because people gain weight, exercise less and their necks get thicker. Due to fat deposition in the fat man's neck, the inner diameter of the upper respiratory tract is reduced, and the airway is more likely to collapse and block. Furthermore, the fat deposition in the chest and abdomen of obese people increases the respiratory load and reduces the respiratory efficiency. Obesity and sleep apnea interact and aggravate each other, forming a vicious circle.
Countermeasures: 5 small coup in life.
(1) Sit up straight. Women who expect to be in the office for a long time on weekdays must sit up straight, for example, don't hunch over and wrap their feet smartly, because the correct sitting posture not only makes your manners better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected.
(2) don't bear it. Because it is easy to make flatulence, and accustomed to it, the rectal mucosa will become dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally grow sturdily. In addition, you can try to drink a cold drink when you get up in the morning, or eat more fruits and vegetables, which can achieve gastrointestinal peristalsis and promote defecation.
(3) Abdominal breathing. The method of abdominal breathing is actually very simple: when inhaling, the abdomen expands and when exhaling, the abdomen contracts. Although I may not be used to it at first, getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity.
(4) Always shrink the abdomen. When walking and standing, remember to contract the abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles become tight, and you can easily lose weight.
(5) Exercise regularly. Always remind yourself to tuck in, do anal exercises, and take the stairs frequently, so that fat will no longer sag under the influence of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on their hips, and then slowly pull their hips up until they are tight, and then return to their original state. They may not be used to it at first, but getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase their vital capacity.