I don't know if you are like this, it doesn't look fat, the weight is also within the normal range, and it seems that having a small belly and beer belly is not a big deal...
What I want to tell you today is: if you think so, please don't ignore the situation of excessive visceral fat, you may just be a "fake skinny person".
First, what is visceral fat
Human fat is divided into subcutaneous fat and visceral fat.
Visceral fat refers to the fat that surrounds the organs. A certain amount of visceral fat has a protective effect on the organs, if there is too much visceral fat, the harm can not be small.
Second, the harm of visceral fat
Compared with more subcutaneous fat, more visceral fat will cause insulin resistance, which in turn will increase the incidence of diseases such as type 2 diabetes; according to relevant studies, visceral fat and cardiovascular disease are strongly associated; not only that, excessive visceral fat will also increase the chance of cancer; of course, the most direct, it will lead to problems in visceral function, causing metabolic disorders.
Third, how to measure visceral fat
Whether the visceral fat exceeds the standard, it must not be accurate only by visual observation. It is recommended that you do this in two ways: measuring the waist-to-hip ratio and visceral fat index.
Measuring the waist-to-hip ratio is the easiest way, just take the leather ruler: measure your waist circumference and hip circumference, waist circumference / hip ratio, if the female waist circumference > 0.8, male > 0.9, basically can be judged as visceral fat exceeding the standard.
Regarding the visceral fat index, you can go to the hospital to do a CT, you can intuitively see the area of the viscera.
Of course, there are also many body fat scales that can be measured now, even if it does not look fat, if the visceral fat exceeds the standard, it is also necessary to control the diet and increase exercise to reduce visceral fat.
Fourth, how to reduce visceral fat
1. Control staple food intake
The big premise is to control the overall daily calorie intake. Staple foods can eat less refined carbs such as refined rice and white noodles, such as rice, steamed buns, noodles, etc. An alternative is recommended, replacing meat with soy products and rice with an appropriate amount of sweet potatoes. Eating in this way can not only control the heat, but also have a stronger sense of fullness.
2. Exercise for at least half an hour a day
Under the premise of controlling caloric intake, increasing exercise can create a calorie gap. It is recommended to do more aerobic exercise, such as brisk walking, jogging, swimming, etc., and insist on half an hour to an hour every day. According to relevant research: when the human body performs aerobic exercise, the internal organs of fat decompose several times faster than subcutaneous fat.
3. Practice abdominal breathing
Specific exercise methods: supine position, when inhaling, keep the chest still, maximize the expansion of the abdomen; exhale, keep the chest still, maximize inward contraction of the abdomen.
4. Keep a light diet
No spicy unhappiness, high oil and high salt, such a diet will make the body consume too many calories, if you can't consume it, it will be easy to convert into fat into visceral fat and so on.
Moreover, eating too much of this kind of food will also increase the burden on the liver and cause a series of diseases such as fatty liver.
It is recommended that you usually try to eat as lightly as possible, reduce frying in cooking methods, and put less condiments with high calories. Try to eat food steamed or boiled.
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