When losing weight, it is estimated that many fat friends will have such a question: Why is the meat on the stomach so difficult to lose?
In fact, the meat on the stomach is not only difficult to reduce, but also easy to accumulate. Moreover, the harm of this "big belly" is greater to health than that of obesity in the whole body or lower body.
In daily life, "big belly" also has other names, often called "beer belly", "swimming circle" and so on. But whatever it is called, it doesn't change the fact that fat accumulates in the abdomen and internal organs. If left unchecked, the incidence of high blood pressure, diabetes, coronary heart disease, stroke and other diseases will also increase.
<h1 class="pgc-h-arrow-right" data-track="8" > classification of obesity</h1>
Clinically, according to the distribution characteristics of fat, obesity is divided into two categories: central obesity and peripheral obesity.
Central obesity, also known as abdominal obesity, is mostly concentrated in the abdomen, and the body shape is like an apple.
Peripheral obesity, fat is mostly concentrated in the lower body, the body shape is like a pear, and there is more fat in the buttocks and legs.
<h1 class="pgc-h-arrow-right" data-track="70" > second, abdominal obesity is judged by waist circumference</h1>
Although we often use BMI (body mass index) to judge whether a person is fat or not, according to statistics, even if the BMI is within the normal range, 14% of people are abdominally obese.
Therefore, abdominal obesity is actually a relatively hidden obesity, in this case, it depends on the ruler measurement. That is to say, if the adult male waist circumference ≥ 90cm, and the male waist circumference ≥ 85cm, basically even if you have entered the obesity world, you must pay close attention to weight loss.
<h1 class="pgc-h-arrow-right" data-track="71" > third, why belly fat is easy to accumulate</h1>
Seeing a doctor pays attention to the right medicine, and weight loss is the same reason. If you want to lose your belly, you must understand why belly fat is easy to accumulate, nothing more than the following points;
1: Eating habits
Irregular meals, often hungry, full of a meal, once dinner to indulge in their own eating and drinking people, such eating habits, will lead to excess calories, resulting in abdominal obesity.
In other words, obesity caused by excess calories will be fat all over the body. The whole body is fat, and the stomach is fat.
2: Sedentary
Eating more, moving less, it is difficult to create a heat difference. Sitting for a long time can lead to poor blood circulation in the waist and abdomen, and over time, fat naturally accumulates in the abdomen.
3: Lack of sleep
Fat or not fat, and sleep is also related? yes. Lack of sleep can affect the secretion of leptin, which suppresses appetite, leading to a decrease in leptin and an increase in hunger hormones, which increases appetite.
Sleeping less not only affects metabolism, but also has a particularly strong appetite, and the results can be imagined.
<h1 class="pgc-h-arrow-right" data-track="72" >4</h1>
1: Exercise
On how to lose belly, many people will fall into the misunderstanding of "local weight loss", thinking that it is possible to do sit-ups and curls for the abdomen, and the truth is just the opposite.
Because this kind of action is to exercise muscle, but if the body fat content is relatively high, it will make your stomach bigger and bigger, after all, fat and muscle can not be transformed into each other.
In an effective way to lose your stomach, it is recommended that you take the "aerobic + anaerobic" approach. People with high body fat content can do more aerobic exercise in the early stage, such as running, elliptical machine, jumping exercise, swimming and so on. Each time is about 30 minutes, 3-4 times a week.
Some shaping actions can be interspersed in the middle, such as plate support, curl, etc., which are training for the core muscle groups, which help to create clear abs and achieve goals.
2: Diet
In terms of diet, on the basis of controlling the overall calorie intake, it is recommended that you eat more foods with a strong sense of belly: such as foods rich in dietary fiber, vegetables, fungi, vegetables and fruits, and coarse grains.
Meat chooses white meat such as fish, shrimp, chicken breast, or lean red meat, which is low in fat and rich in high-quality protein.
Then there is the hope that you can do three meals regularly, eat on time and on time, help the brain form memory, and help control your strong appetite: breakfast 6:30-8:30; lunch 11:30-13:30; dinner 18:00-19:00.
Finally, the cooking method advocates steaming and mixing, and it is necessary to reduce frying, stir-frying, and pickling food.