Recently, a sister brushed Jennie's state in recent days, according to some bloggers
"The black bandeau dress highlights the good figure, the orange hair shines more brightly in the sun, and the pure desire is pinched..."
That said, what do the sisters think?
△The picture is from ins@jennierubyjane
Of course, compared with the propaganda of South Korea, the adjectives of bloggers are also small and big...
The South Korean media even headlined "Blackpink member Jennie, even in such a strange pose, is zero belly fat?" Her golden ratio is the best of the idols!" It was reported.
You know, last month, Jennie was once ridiculed by the group for the existence of "running with the ball" because of the hot dance on the seashore...
A sister thinks that Jennie may have become more cautious, in order to avoid exposing the lower abdomen, it can be said that she has done enough work in terms of posture.
After all, the eyes of netizens are very poisonous...
When it comes to female body anxiety, the small belly should be the most serious, or even one of them.
Especially now that the season of exposed flesh arrives, there are many sisters in the comment area and even the backstage almost every day asking similar questions, the small belly is big and sudden, how should it be solved?
In fact, we really don't need to worry about small bellies, because people with small bellies are sometimes a physiological attribute, which is a very common thing.
Like asking ordinary people to sit down without a small belly, it can be said that it is quite harsh.
Even if you stand with a small belly, it does not necessarily mean fat, to tell the truth, 50% of the sisters' small belly problems can be perfectly solved without losing weight!
Of course, what a sister said here is a "small belly", and an obese sister with a BMI of ≥ 28 is not counted
The sisters can now do their BMI to see if they belong to the category of "little belly".
BMI = weight (kg) ÷ height (m);
BMI< 18.5kg/m is too thin;
BMI = 18.5-23.9 kg / m is a normal body weight;
BMI> 24-27.9kg/m is overweight;
BMI≥28 kg/m is obese.
If your BMI is in the overweight range or BMI < 24 but the stomach is still fat, then the next dry goods of the first sister you should take a good look at.
Because at least half of the sisters who are obese or have thin limbs but are fat are all "visceral fat small belly".
Judge whether it is or not
The "visceral fat type" has a prominent lower abdomen
Here a sister targeted to the sisters to sort out, the 13 most easily ignored visceral fat type small belly habit indicators as a basis for judgment.
Sisters look carefully, count the number of seats you hit?
The next one is the "answer"
1. With age, the prominence of the lower abdomen is becoming more and more obvious, such as being slender before the age of 20, but then getting fat.
2, BMI > 24, the body has begun to grow blessed, and often appear cold hands and feet are afraid of cold and other situations.
3, BMI<24 but the waist circumference is very prominent.
4, usually do not love sports, every time I see a sister's bloody "liver goods" are only collected, but not put into action, and even do not give a thumbs up to the cute sister.
5, the daily diet is irregular, generally manifested in rarely eating breakfast, but dinner is very hearty. Or eat dinner very late, and often have the habit of eating before bed and eating supper.
6. Drink alcohol or a retaliatory diet at least 3 times a week.
7, the diet has changed significantly, basically manifested as the taste is getting heavier, especially more and more interested in sweets.
8, picky eating and partial eating phenomenon is very serious, often catch the favorite food to eat every day, even if you are full, you can't control yourself.
9, there are sugar drinks control, drink cold sugary drinks every day, including fruit juice.
10, the appetite is very large, eat more than their own calories need to eat every day.
11. The skin condition becomes worse, and the blood glucose value and cholesterol are above normal.
12. Frequent constipation, endocrine disorders of different degrees.
13, the parents at home are fat, because the accumulation of visceral fat and race have a certain relationship.
Below we have the answer, a little blackboard knocked up!
If the sisters hit 1-3, they should be vigilant.
It can only be said that your body is still hovering in the category of health, but it is already in the mining area of visceral fat...
Hit 4-8 sisters, but be careful!
You have basically entered the off-site fat forbidden area, and the small belly is definitely there.
A sister suggested that you quickly step on the brakes and change your bad habits, otherwise... (See next stage)
Finally hit more than 8 sisters, you are no longer in the category of small belly.
A sister can only say, go directly to today's solution details to find the answer!
This situation is already a group of people with a high risk of visceral fat, and it is necessary to fundamentally change the current way of life.
Of course, there are more elaborate steps for the determination of visceral fat.
If you have tested the above multiple choices but are sisters who do not believe in evil, you can also check yourself according to the following three steps to take a wave ~
Visceral fat self-test three steps
1, look at the waist: generally speaking, the male waistline > 90cm, and the female waistline > 85cm is basically visceral fat!
2, look at the waist-to-hip ratio: waist circumference ÷ hip circumference, that is, the ratio of waist circumference and 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, try to pinch the skin and flesh around the navel, if you can easily pinch up 2 cm, it means that the accumulation is subcutaneous fat; if you can't pinch it, it means that a lot of fat is accumulated in the internal organs.
Tips: One of the above three hits is basically determined to be a small belly of visceral fat.
I believe that seeing this, there must be many sisters who sigh and admit their fate...
But in fact, as long as you can adhere to the 4 major points said below by the first sister, even the stubborn visceral fat small belly can be perfectly eliminated.
Visceral fat-type small belly
Top 4 points of elimination
The sisters quickly marked up, every point is very important, and the first sister has found the relevant theoretical basis.
1. Avoid hidden trans fats
Sisters should know that as long as we consume a lot of trans fat for a long time, even if we don't consume too many calories, we will still hoard visceral fat.
A sister also found relevant experimental literature on the external network
The study lasted six years and the scientists divided 42 monkeys into two groups.
One group of monkeys ate a diet containing 8% artificial trans fats every day, while the other group consumed monounsaturated fats with the same calories.
After 6 years, the monkeys in those trans fat diet groups had 33% more visceral fat than the other group.
That said, trans fats are really all too common in our lives.
Like high-temperature fried foods, instant noodles, biscuits, cakes, bread, etc., as long as the sisters are not careful, trans fatty acids will be consumed in excess.
Especially milk tea and coffee, the trans fat in it is even more invincible!
Sisters remember that the vast majority of milk tea and coffee companions contain trans fats.
Because many merchants will use creamer in order to save costs or improve taste, and the hydrogenated vegetable oil contained in creamer will produce trans fat.
So sisters who love to drink milk tea and coffee, it is very necessary to take a look at the ingredient list of the product before drinking!
Anyway, the first sister has long developed the habit of reading the ingredient list...
Generally, trans fats are reflected in the ingredient list, such as creamer, vegetable fat powder, margarine, and hydrogenated vegetable oil.
Sisters here must pay attention to this detail~
Don't just look at the packaging and say "trans fat 0 g", because even if it is marked as 0, it may still contain trans fat!
However, this is not a small routine of merchants, but the Ministry of Health of the mainland has regulations that the trans fatty acid content in food can be marked as 0 when the content of trans fatty acids ≤ 0.3g/100g.
So in fact, these foods are not free of trans fatty acids, but the question of how much they contain, if you consume a lot of such foods, trans fats are also very impressive.
In short, a sister's point of view, these foods containing trans fat sisters can not eat without eating.
2. Reduce the intake of fructose
Regarding the effect of fructose on visceral fat, a sister has also written about it before.
The biggest problem is that fructose regulates hormones to secretly control obesity.
△ After ingesting fructose, the leptin in the body will gradually drop to a relatively low level, and the level of hunger hormones will be improved, so the more you eat, the better your appetite, and the more you can't stop.
A sister also found relevant research on the external network~
In a 2017 study, scientists conducted comparative experiments on fructose and other sugars for increasing visceral fat.
△文献来自，Effects of Dietary Fructose Restriction on Liver Fat, De Novo Lipogenesis, and Insulin Kinetics in Children With Obesity
The scientists replaced the fructose in the diets of 41 subjects (children aged 9-18) using starch with the same calories.
The results were surprisingly found that in just 10 days, the children's visceral fat was reduced by 10.6%.
Speaking of this, some sisters may worry about whether the sweet fruits will not be eaten in the future.
Not really! There is absolutely no way to eat, but the intake can be adjusted.
3. Ensure 7-8 hours of sleep
As early as 2014, there were studies on the relationship between sleep and visceral fat.
A sister first said that the conclusion of the study, lack of sleep may increase visceral fat, and conversely increase sleep time helps to reduce visceral fat.
△ Source, Observational Study 2014 May
The six-year study consisted of 193 experimenters.
It was eventually found that increasing sleep time from 6 hours to 7-8 hours reduced the growth of visceral fat by about 26%.
So in general, it is very necessary to guarantee 7-8 hours of sleep a day.
4. Maintain moderate and high intensity exercise
It can be said that exercise is crucial for the consumption of visceral fat!
In a 2013 experiment, 852 people ended up analyzing 15 studies and compared how much visceral fat was lost by different types of exercise without dieting.
△ Literature from, Published online 2013 Feb 8. doi: 10.1371/journal.pone.0056415
Eventually, scientists found that moderate and high-intensity exercise was most effective in reducing visceral fat.
So for sisters with "visceral fat belly", aerobics and HIIT can be done.
Finally, a sister made a systematic summary of the sisters
"Visceral fat type" small belly
Address key points
1, avoid the intake of trans fat, in the choice of processed food to see the ingredient list clearly, such as creamer, vegetable fat powder, margarine, hydrogenated vegetable oil contains trans fat;
2. Reduce the intake of fructose, which can be referred to the following figure
3. Ensure 7-8 hours of sleep every day;
4. Maintain moderate and high intensity exercise.