Do not always think that weight is the standard test for obesity, but you do not know is that you may also be an invisible fat Oh! Here Xiaobian detailed understanding of it!
What is invisible obesity?
Invisible obese fat deep in the body, called visceral fat, they wrap the liver, spleen, stomach, etc., release of chemicals, damage the arteries around the heart, leading to heart disease. At the same time, these chemicals will increase Cancer risk, visceral fat located near the liver, chemicals released easily into the liver, affecting the ability of the liver to clear the blood of insulin, which may trigger type 2 diabetes.
Visible, invisible fat can not be underestimated. It is actually sub-health signals issued by the body, although may not temporarily lead to poor physical condition, but if left unchecked, excessive fat tissue will lead to abnormal estrogen and inflammatory cytokines, which Induced fatty liver, high cholesterol, high blood pressure, high blood sugar and other chronic diseases.
Self-test shows whether the 'invisible fat'
It's not hard to find out if it looks like you're invisible and obese, or you can even speculate without body fat analysis.
First, look at the body mass index, if BMI is 24-27.9, is overweight and BMI ≥ 28 is obesity.
Second, look at the waistline. The normal waistline for men is "85cm, while for women," 80cm. If the waistline meets or exceeds this threshold, you may be "invisible and obese" with signs of chronic diseases such as diabetes and high blood pressure The risk will be 2-3 times lower than the waist circumference below this limit.
Finally, look at the waist-hip ratio. Normal waist-hip ratio of "0.8. If the waist-hip ratio is greater than this value, it is likely to be 'invisible fat', and the risk of chronic diseases will increase.
Invisible fat how to reduce?
1. Learn the correct weight loss diet
Not too deep, but at least you know what you eat every day, eat properly.From the beginning to adjust and control the diet, even without a lot of exercise, diet, calories, there will be weight loss.
Buy a food scale
Know that they eat more daily, less or less food scales are not expensive.
3 as much as possible to give up all kinds of processed food packaging
Choose animals, plants, the original appearance of food.
4. Learn the exercise method that suits you
You do not need to be as professional as people in fitness, but you know what basic warm-up, stretching, strength, impedance, aerobic, anaerobic, and safeguards are all about.
5. Prepare a soft tape measure
Used to detect changes in waist circumference, hip circumference, etc. This can better reflect your body weight than your body weight, as well as the health conditions associated with cardiovascular disease.
6. Set a reasonable weight loss goals and speed
As mentioned earlier, then relax and slowly achieve.
