Some people look lean and have a very low sebum, but the waistline is very thick.
The cause of this phenomenon is visceral fat, which is different from the fat that can be touched on the body, it is hidden deep inside our body, especially the abdomen, because the abdomen gathers most of the organs of our body.
What is visceral fat
Visceral fat is a kind of human fat, and unlike subcutaneous fat (that is, the "fat meat" that we usually know about the body that can be felt), it surrounds the human organs and mainly exists in the abdominal cavity.
A certain amount of visceral fat is actually necessary for the human body, because visceral fat surrounds people's internal organs and plays a role in supporting, stabilizing and protecting people's internal organs.
Self-testing method 1:
1. Waist circumference
Generally speaking, men's waist circumference > 90cm, and women's waist circumference > 80cm should be careful about the problem of excessive visceral fat.
2. Waist-to-hip ratio. Waist circumference ÷ hip circumference, that is, the ratio of waist circumference to hip circumference.
Method: Stand up straight, inhale gently, and use a tape measure to measure the waistline above the navel and the most convex hips. The ratio of waist to hips in men is > 0.9, and the ratio of women > 0.8, indicating that it is a high-risk group with excess visceral fat and needs to be tested immediately.
3. Test the hypocutaneous flesh method of the waist and abdomen try to pinch around the navel
If you can easily pinch 2 centimeters, it means that the subcutaneous fat is piled up, and if you can't pinch it, it means that a lot of fat is accumulated in the internal organs.
Self-testing method 2:
The dietitian summarized 17 kinds of indicators of fat-prone obesity that are prone to visceral fat, and sat down on their own
(1) Before the age of 20, he was still slim, but after that, he became fat.
(2) Smoking addiction.
(3) Rarely eat breakfast, dinner is very generous.
(4) Eat dinner very late, and often eat before going to bed.
(5) Have the habit of eating supper.
(6) Drink alcohol or eat at least 3 times a week.
(7) Like to eat sweets.
(8) Often drink cool sugary drinks (including freshly squeezed fruit juice).
(9) Like to eat meat and rarely eat vegetables.
(10) Will be partial to food, favorite food to eat every day.
(11) When going out, I drive and don't walk.
(12) Obese and afraid of cold.
(13) Blood glucose values and cholesterol are very high.
(14) The weight is not heavy, but the waist circumference is particularly prominent.
(15) Have a constipation condition.
(16) Large amount of food.
(17) Parents are fat.
outcome:
If the above conditions account for less than 3: it is still healthy, but it should be prevented, and the risk factors should be eliminated as soon as possible.
If the above situation accounts for 4-9: it belongs to the visceral obesity group, please change your bad living habits.
If the above situation accounts for more than 10: it belongs to the high risk group of visceral fat, and it is necessary to improve the fundamental lifestyle.
Harm of visceral fat
Excessive visceral fat is a manifestation of metabolic disorders in the body, and long-term visceral fat can lead to complications such as hyperlipidemia, cardiovascular and cerebrovascular diseases, and decreased body organ function.
In modern society, many people with a lot of visceral fat may look like they are obese on the surface, but they are also likely to be thin, especially office workers and middle-aged and elderly people, many need to "lose weight" for their own visceral fat!
Scientific research has found that there is a concurrent relationship between visceral fat and subcutaneous fat, visceral fat can easily cause subcutaneous fat increase, which is why many obese people want to lose weight through various forms such as weight loss agents, and finally it is easy to rebound the root cause.
Visceral fat is not reduced, only subcutaneous fat is equivalent to treating the symptoms rather than the root cause, but also an unhealthy way to lose weight.
How to lose visceral fat?
As already said: "Visceral fat can easily trigger an increase in subcutaneous fat". Therefore, to lose visceral fat, we must first lose subcutaneous fat. It can be said that exercise is to first lose visceral fat, and then lose subcutaneous fat.
Visceral fat is generally easy to accumulate, and the fats and sugars we eat every day will be converted into fat.
Some of this is needed by the body itself, attached to the surface of the internal organs, and provides energy to various tissues and organs when the body is hungry or exercising.
We can liken visceral fat to a bank's demand deposit, which can be used as you go. When the body needs fat to provide energy, the first thing to mobilize is visceral fat, and then subcutaneous fat.
Subcutaneous fat is equivalent to a bank term deposit, which is stored little by little by relying on our daily diet.
Its main function is to protect the internal organs and resist the cold, which is equivalent to a protective layer. So, it is not easily consumed.
When we exercise for a long time, it is difficult to rely on "demand deposits" alone. At this time, it will stimulate the breakdown of subcutaneous fat to supply energy to the body.
It is time to understand why it takes a long time (more than 30 minutes) of aerobic exercise to mobilize more fat to supply the body.
Attention needs to be paid to reducing visceral fat
1. Strengthen the movement
Adhere to aerobic exercise for at least 30 minutes a day. For example, jogging, brisk walking, jump rope, cycling, etc.
If you are obese, it is recommended to refer to the "MAF Training Method", which is a running training method that does not hurt weight loss. High-intensity exercise is an effective way to quickly lose belly fat. But one study reported that visceral fat requires at least 10 hours of aerobic exercise a week.
2. Eat foods that "remove visceral fat"
sweet potato
Sweet potato is a sweet potato, which can neutralize the excess acid produced by excessive consumption of meat and eggs in the body, and maintain the acid-base balance of the human body.
Sweet potato also contains more fiber, which can lubricate the digestive tract, play a laxative role, and can excrete too much fat, sugar and toxins in the intestine, playing a lipid-lowering role.
oats
Rich in linoleic acid and rich in saponins, it can lower serum cholesterol and triglycerides.
corn
Rich in calcium, selenium, lecithin, vitamin E and other nutrients, it has the effect of lowering serum cholesterol.
kelp
Rich in taurine, it can reduce cholesterol in blood and bile; The food contains fibrous fucoidic acid, which can inhibit the absorption of cholesterol.
3. Reduce the intake of carbohydrates
Foods that contain carbohydrates are staple foods such as rice and bread. Eating too much of these foods will cause too much sugar to be metabolized, which will allow visceral fat to accumulate in the abdominal cavity.
Of course, you can't eat it completely, because when the carbohydrate intake is zero, the brain will be blank and you will not be able to really concentrate.
4. Quit drinking and smoking
It may be understandable that alcohol can lead to an increase in visceral fat, but does smoking also lead to an increase in visceral fat?
Indeed it is! According to foreign academic research, the nicotine in cigarettes will cause the blood to be too thick, which will also cause damage to the organs and lead to excessive storage of visceral fat.
5. Make sure you get regular and good sleep every night.
Don't stay up late, go to bed on time, avoid touching electronic screens 1-2 hours before bedtime, and use apps to monitor your sleep quality. Use the R90 program to manage your sleep.