Today I saw a picture of a former football coach.
I have to say that his stomach is really round, like a football stuffed into the stomach, netizens commented, what kind of football players can such a football coach bring?
This coach, on the whole, does not look very fat, but why is the belly so big? Do you have such troubles?
Why are some people either too fat or have a big belly?
Some people don't look fat, but their abdomen is bulging, probably because they have the problem of having too much visceral fat. Visceral fat is the fat that the body surrounds the internal organs, rather than the fat distributed under the skin. Their presence may increase the risk of heart disease, diabetes, and other health problems.
Visceral fat is mainly stored in the abdominal cavity, including in locations such as the liver, pancreas, and kidneys. Many people believe that the main cause of visceral fat accumulation is excessive calorie intake. However, this is not always true. The accumulation of visceral fat can also be due to hormone levels in the body, genetics, and other factors.
Chronic elevated stress levels increase cortisol levels in the body. Chronic stress is actually "thinking too much" and psychological stress is too heavy. Cortisol is a hormone that increases fat accumulation in the body and decreases the body's sugar tolerance. Using methods to cope with chronic stress can reduce cortisol levels.
In addition, gender, age, and genetics may also promote the accumulation of visceral fat. Studies have shown that men are more likely than women to accumulate visceral fat in their abdomen, while women are more likely to accumulate subcutaneous fat around their hips, thighs, and pelvis. Increasing age also increases the risk of visceral fat. In addition, genetic factors account for about 30% of the accumulation of visceral fat.
The best way to reduce the risk of visceral fat is to lose overall weight through diet and exercise. By losing weight, you can reduce the accumulation of visceral fat and subcutaneous fat. In addition, some studies have shown that reducing carbohydrate and polysaturated fatty acid intake and increasing monounsaturated fatty acid and fiber intake can help reduce the accumulation of visceral fat.
In conclusion, a large belly does not necessarily mean that the body is too fat. If you find that your waist circumference is too large, there may be a risk of excess visceral fat. Pay attention to a healthy diet and increase moderate exercise to reduce overall fat content and improve physical health.
So, how do you lose fat in the simple tummy part?
First of all, we need to understand that fat is not an invincible "iron plate", which is affected by the body's internal environment, body functions and lifestyle, forming different fat accumulation patterns. If we can solve these influencing factors, we can improve the problem of a large belly.
Second, to lose belly fat, controlling diet and increasing exercise may not be the most effective way to lose weight loss theory. Because tummy fat mostly exists around the internal organs, we need to increase the burning of visceral fat through targeted exercise to reduce the fat in the simple stomach area.
So, how should you exercise visceral fat in a targeted manner? Here are some common ways to lose simple tummy fat:
1. Aerobic exercise
Aerobic exercise helps promote the burning of visceral fat, such as jogging, brisk walking, swimming, skipping rope, and aerobic exercises. It is recommended to do it more than three times a week for at least 30 minutes each time. You should choose your favorite way of exercise, do not force too much to exceed your load limit, otherwise it will have the opposite effect.
Second, core muscle exercises
Just like what we usually call "waist fighting" training, this exercise method can effectively stimulate the movement of the waist and abdominal muscles, thereby increasing the corresponding amount of fat burned. Sit-ups can also be performed to work the core.
Third, replace fat with muscle
Building muscle mass is an effective way to promote fat burning because muscle replaces fat and thus continuously burns calories and energy. At the same time, through high-quality protein intake, it strengthens the growth and development of muscles.
Finally, we cannot ignore a sensible diet. To control calorie intake, do not eat greasy, high-calorie foods, especially not to make yourself too hungry, otherwise there will be a vicious cycle of slowing down metabolism and consuming fewer calories.
To sum up, to lose simple belly fat, it is necessary to take a combination of measures, including increasing aerobic exercise, practicing core muscles, replacing fat with muscle, and maintaining a reasonable diet. Only by comprehensively adjusting living habits can we effectively lose fat in the simple belly part and shape the body healthily.
Some Chinese medicines in Chinese medicine are also effective for "big belly", such as: cassia seed, hawthorn, danshen, angelica, lotus leaf, sand kernel, etc.