When we walk on the streets, we often see a common phenomenon: many people are not fat, but their abdomen protrudes, forming the so-called "big belly". This is not only a cosmetic problem, but also a health hazard. We often ignore the underlying health risks behind this phenomenon and blame it on a bad diet Xi habits or inadequate exercise. However, the truth is far more complicated than we think.
Demystifying "Stealth" Obesity: The Truth About Big Belly
Big belly is not just a matter of body size, it is actually a manifestation of "invisible" obesity, and the threat to health of this type of obesity cannot be ignored. Here are a few of the main reasons for the formation of a big belly:
Visceral fat accumulation: Unlike regular fat, visceral fat is the fat that surrounds internal organs, such as the liver and stomach. This increase in fat can cause the tummy to protrude, even if the rest of the body does not look "fat". Excessive accumulation of visceral fat is associated with a variety of health problems, such as abnormal glucose metabolism and increased blood pressure in systemic arteries.
Improper diet: High-sugar, high-fat dietary Xi is the main cause of visceral fat accumulation. This type of food tends to lead to a calorie surplus, which in turn converts into fat and stores it in the abdomen.
Lack of moderate exercise: Lack of adequate physical activity is another key factor in the formation of a big belly. Moderate exercise can help burn fat and increase metabolic rate, while long-term sedentary and lack of exercise can lead to fat accumulation in the abdomen.
Hormonal changes: As we age, especially after middle age, the body's hormone levels change, which can also lead to more likely fat accumulation in the abdomen.
Lack of sleep: Lack of sleep or poor sleep quality can affect hormonal balance, such as an increase in appetite-boosting hormones and a decrease in hunger-controlling hormones, which can lead to an increase in belly fat.
Hidden Crisis: Big Belly and Health Risks
While potbelly may seem harmless on the outside, in reality, there are multiple health risks hidden behind it. Here are a few of the main health problems that a big belly can cause:
Cardiovascular disease: Excessive accumulation of abdominal fat, especially visceral fat, is strongly linked to cardiovascular disease. This type of fat increases systemic arterial blood pressure and promotes atherosclerosis, which increases the risk of heart disease and stroke.
Abnormal glucose metabolism: an increase in visceral fat is associated with insulin resistance, which is a key factor in the development of abnormal glucose metabolism. In the long term, this can lead to the development of metabolic diseases such as diabetes.
Chronic inflammation: Large amounts of belly fat can cause the body to produce more inflammatory mediators, triggering chronic inflammation. This chronic inflammatory state is strongly associated with the development of a variety of diseases, including some types of cancer.
Respiratory dysfunction: Excessive accumulation of abdominal fat can put pressure on the respiratory system, leading to impaired respiratory function. This condition is especially noticeable during sleep and can lead to sleep apnea.
Endocrine Disorders: The abnormal accumulation of belly fat can affect the hormonal balance of the body, which can lead to a range of endocrine problems, including an imbalance in sex hormones.
Say goodbye to big belly: a practical belly loss strategy
Reducing potbelly is not only for aesthetics, but also for health. Here are some effective ways to help reduce belly fat:
Improve your diet: First of all, you need to adjust your Xi diet. Reduce the intake of high-sugar, high-fat foods and increase the ratio of dietary fiber to protein. A sensible diet can help control total calorie intake and avoid excessive fat accumulation.
Regular aerobic exercise: Aerobic exercise, such as brisk walking, running, swimming, or cycling, is particularly effective at burning belly fat. It is recommended to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
Strengthen core training: Exercising your core can help improve your abdomen. Common core exercises include Pilates, yoga and various abdominal Xi.
Adequate sleep: Adequate sleep duration and good sleep quality can help regulate the hormonal balance in the body and reduce fat accumulation caused by hormonal imbalances.
Reduced stress: Long-term stress can lead to hormonal imbalances that can encourage fat to accumulate in the abdomen. Learning some stress-reducing techniques, such as meditation, deep breathing, or consulting a professional, Xi can help manage stress levels.
Avoid excessive alcohol consumption: Excessive alcohol consumption is also one of the causes of belly fat gain. Drinking alcohol in moderation or avoiding alcohol can help reduce belly fat.