Nowadays, many people are not fat in their limbs, but their waist and abdomen are abnormally prominent, which is a typical manifestation of excessive visceral fat. And excessive visceral fat can cause you to have various health problems.
How can you quickly lose visceral fat and improve your basal metabolism?
An appropriate amount of visceral fat can protect our internal organs, while excessive visceral fat can induce fatty liver, cardiovascular diseases, and endocrine disorders.
If we want to reduce visceral fat and increase basal metabolic value, we can start from 2 aspects:
1. Diet: A low-carb and high-protein diet can improve the problem of excessive visceral fat.
1. In terms of carbohydrates, excessive carbohydrates will promote the rise of blood, thereby promoting insulin secretion, and fat will be more likely to accumulate. If we want to reduce visceral fat, we need to control the intake of staple foods to about 50% of the usual amount.
We can eat less delicate staple foods (noodles, steamed buns, rice, etc.), and appropriately use some complex carbohydrates, such as brown rice, oats, potatoes, and beans.
2. In terms of protein, you can choose some chicken breast, fish and shrimp, eggs, and dairy products, and the food should be mainly low in oil and salt, so as to control calorie intake and supplement high-quality protein.
Protein is a heavy weight food, and it will take a long time for the body to break down protein, which can effectively improve the caloric effect of food, and the basal metabolic value will also be improved. And a 50-kilogram person needs to eat about half a catty of chicken breast or lean beef every day to supplement the body with enough protein.
Be careful, don't refuse to eat meat in order to lose weight, only eat boiled vegetables, because if you consume too little protein, you will lose muscle quickly, your basal metabolic value will decrease, and it will become more difficult to lose weight.
2. Exercise: Conduct resistance training regularly
Fitness exercise and strength training can strengthen the body muscles, strengthen blood circulation, help you improve the basal metabolic value, fat growth will be inhibited, over time, the waist and abdomen will slowly become firmer, and the body line will slowly become better.
Strength training can start with squats, push-ups, goat push-ups, planks, crunches, pull-ups, and training II every other day, with 4 sets of 10-15 reps per set.
Finally, if you want to lose visceral fat and improve your basal metabolism, you need to be patient enough, and you need to stick to it for more than 3 months to reduce your waistline, improve your body shape, and gain a healthy body.
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