Some people are obviously not fat, but their lower abdomen is very "convex"; Some people as long as they are blessed, the meat will be picked to grow the belly... Why is the whole body easy to get fat on the abdomen?
Recently, scientists have found that fat belly may be related to genes, especially in women.
Experts interviewed
Li Weimin, Director of the Department of Clinical Nutrition, The First Affiliated Hospital of Xi'an Jiaotong University
Zhang Yimin, Key Laboratory of Sports and Physical Health, Ministry of Education, Beijing Sport University
Fat tends to grow in the stomach and is related to genetics
The paper, published in the British journal Nature, shows that the "talent" of fat that tends to grow in the waist and abdomen is related to some genes.
The researchers analyzed the genetic data of hundreds of people, using waist-hip ratio as the main indicator, and referring to their body mass index (BMI), and determined from the genome that 91 genes were associated with waist-hip ratio in women and 42 genes in men.
They focused on one of the genes, called SNX10, which was most strongly associated with higher waist-hip ratios in women.
Human fat cell experiments have shown that the SNX10 gene controls the differentiation and maturation of fat cells. When the researchers knocked out SNX10 from fat precursor cells, the fat precursor cells were unable to accumulate lipids and develop into mature fat cells.
Animal experiments showed that female mice lacking the SNX10 gene in fat cells would not produce excess fat even if they were fed a high-fat diet. Female mice with normal expression of SNX10, as well as all male mice on a high-fat diet (with or without SNX10), were more likely to eat fat.
The researchers said that some genetic variants increase the expression of related genes in fat cells, and women with these genetic variants not only have a relatively high waist-to-hip ratio, but also higher blood cholesterol and triglyceride levels.
Acquired habits also allow fat to accumulate in the abdomen
In addition to the influence of congenital genes, many acquired bad living habits will also make the belly unable to disappear.
1
Three irregular meals
Many people do not eat breakfast or casually cope, hungry and full, but dinner is big fish, overeating, excessive energy and fat intake, causing excess energy and abdominal obesity.
2
Irrational diet
I like to eat foods high in energy, sugar, fat, protein and fiber, such as carbonated drinks, red meat and its products, desserts, Western-style fast food, fried and grilled foods, etc.
3
Lack of sleep
Lack of sleep leads to decreased leptin and increased hunger hormone, leading to increased appetite.
The Korea Food Research Institute's data analysis found that people who slept 7 to 9 hours per night had a 28% to 35% lower risk of abdominal obesity than those who slept less than 5 hours per night.
4
Sedentary
Eating has high energy intake, less exercise, low energy consumption, and poor blood circulation in the waist and abdomen, fat is easy to stagnate, and over time fat accumulation is excessive.
Abdominal obesity is more harmful to health than peripheral obesity:
Fatty liver: Too much visceral fat is very easy to cause fatty liver.
Diabetes: The risk of diabetes is 3.7 times that of the normal population in obese people and 10.3 times that of the normal population in people with abdominal obesity.
Hyperlipidemia: Abdominal obesity is very easy to cause abnormal hormone secretion, resulting in more easy decomposition of visceral fat, and the fat content entering the blood is also increased, forming hyperlipidemia.
Cardiovascular and cerebrovascular diseases: Disorders of glucose and lipid metabolism caused by abdominal obesity will accelerate the formation of atherosclerosis, and cardiovascular and cerebrovascular diseases such as hypertension and coronary heart disease related to it quietly arrive.
Gout: elevated uric acid and increased visceral fat are closely related, and abdominal obesity is easy to induce gout.
A scientific "belly reduction" plan
The medical journal Nature has published a paper revealing that fat people have more fat cells overall than thin people, and the vast majority of fat cell growth comes from adolescence. Losing weight after adulthood only reduces the size of fat cells, which does not reduce the number of fat cells. Therefore, lose weight early.
Adjust your diet
Eat 30 fresh ingredients a day and keep cooking as simple as possible. Reduce fat and carbohydrate intake in moderation on the basis of satisfying protein, vitamins, minerals, dietary fiber and water.
Protein is mainly low-fat and high-protein foods, such as chicken and duck, fish, milk, eggs, etc.;
Eat more fresh vegetables, fruits, and whole grains;
Avoid foods high in oil, sugar, and calories, and eat less snacks.
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Maintain a correct posture
Maintaining a posture of tucking up the waist and tummy can also help reduce waist circumference while exercising the abdominal muscles.
When standing, the chin is slightly retracted, the abdomen is slightly tightened, and the center of gravity is slightly forward; When walking, keep your head up and chest up, your eyes are level, your toes are straight ahead, and you take a natural step.
Stick to regular exercise
Local fat reduction only for "belly fat" is not scientific, should be exercised whole-body, and moderately increase the strength of the waist and abdominal muscle groups, that is, aerobic exercise + impedance (strength) exercise + stretching and relaxation The combination of the three is the most effective.
It is recommended to add 1~2 times of waist and abdominal strength training every week on the basis of aerobic exercise.
It is recommended to run with high legs, jump in place, squat jump, alternating squats, squats (hold posture, knees are not on tiptoe), planks, etc., do each exercise for 1 minute, break for 20 seconds, do two or three sets of cycles and then change to another exercise.
You can combine it as needed, and finally do stretching or reverse movement to relax the muscles.
More than 20 minutes is very effective, because the intensity is greater, and it is not necessary to stick to 1 minute per set when starting the exercise, and the intensity and duration of training vary from person to person, step by step.
Reminder: It is normal to feel muscle soreness the next day, but if you feel gastrointestinal discomfort or insomnia, it means excessive exercise and should be reduced in time. ▲
Editor of this issue: Deng Yu