A global survey published in the Lancet found that China has become the most obese country in the world.
Data show that overweight people over the age of 18 in China are 30.1%, the obesity rate is 11.9%, and the city is higher than rural areas. In recent years, the rate of overweight and obesity among children and adolescents aged 7 to 17 has increased most significantly, becoming a 'reserve army' of chronic diseases. Said that Chinese fat is more likely to accumulate in internal organs. This 'fat' is the most dangerous.
Dangerous fat
The distribution of fat in general can be classified into three categories: superficial subcutaneous adipose tissue, deep subcutaneous adipose tissue and visceral adipose tissue.
The fat that has the greatest negative impact on cardiovascular disease and metabolic disorders is visceral fat. Visceral fat refers not only to the fat around the viscera but also to the fat in the blood vessels, which is mainly distributed in the abdomen.
Blood lipids generally contain cholesterol, triglycerides, and lipids, both of which are essential to the normal physiological activities of the human body. However, when the human body consumes excessive amounts of fatty foods or has lipid metabolism disorders, blood lipid levels rise. High, thus increasing the risk of various diseases.
The visceral fat in the normal range can play a protective role, but if the visceral fat is too much, besides causing a big stomach problem, it will also have a serious impact on health.
This kind of fat is generally eaten, mainly as energy storage, in order to provide energy to tissues and organs after fasting or exercise. In addition, abnormal diet and life can lead to fat metabolism disorder and accelerating the accumulation of visceral fat.
How to determine if visceral fat is too much?
The easiest way is: Buy a tape measure and measure your waistline.
Visceral fat is mainly distributed in the abdominal cavity. The larger the waist circumference, it usually means more visceral fat. Generally speaking, men's waist circumference ≥ 90 cm, women's waist circumference ≥ 80 cm are obese, and there may be excessive fat.
In addition, there are two methods:
1: Look at waist and hip (Whose-hip ratio = waist circumference, hip circumference)
Method: Standing straight, feet apart 25 to 30 cm, weight evenly distributed on the legs, measuring position in the navel near the level; measuring tape to close to the skin, but not too tight. With a tape measure waist above the navel and The most prominent hip.
If the waist-hip ratio is 0.9 in men and 0.8 or more in women, it means excess visceral fat.
2. Pinch:
Try to squeeze around the navel. If you can easily pick up 2 cm, it means that the accumulation of subcutaneous fat, if pinched up, means that a lot of fat is accumulated in the viscera.
PS: Visceral fat can not only appear in fat people, but even if the body height and body weight are up to standard, there is also the possibility that the visceral fat may exceed the standard.
How to lose visceral fat?
Or simple and crude practice: keep your mouth open and take your legs.
1: Keep your mouth shut:
Here's one more thing to reiterate: Keep your mouth hungry.
Just replace half of the white rice flour that you eat every day with miscellaneous grains and potatoes, change oily stir-fries to cook stew and salad dishes, and you will be able to eat less oil for you.
When eating, it is advisable to drink a bowl of water first, then eat a bowl of less-oily vegetables, then eat the staple food and other dishes, and stop eating when you have a seven-point full meal. This will not bring about hunger, but you can avoid fat upper body.
There is also a small detail that must not sit down for half an hour after dinner, recommend against the wall station, you can also do some housework, take a walk.
2: Take a break
When it comes to thin waist and thin waist, many people will think of sit-ups. In fact, it really is not as thin as you think.
As an abdominal movement, its greatest role is to strengthen the abdominal muscles, but the effect of reducing fat will be relatively limited, and if the time is too short, it will not significantly contribute to the fat consumption.
The best way to get rid of big bumps is to run and walk. Because the steps are bigger when running and brisk walking, the waist needs to be twisted violently, and the abdomen needs to inhale and tighten, so they seem to have only the legs in action, actually the whole body Can get exercise, especially waist and abdomen.
If you want better results, consider running at a variable speed or brisk walking: instead of walking or jogging at a constant speed, you can walk slowly or slowly for a while, take a short time, reach your maximum, get tired and slow down for a while, then increase the intensity. slow down.
If you want to maintain a flat belly, aerobic exercise of 150 minutes or more per week is absolutely indispensable. If you want to eliminate excessive lumbar and abdominal fat, you need to work harder and maintain more than 40 minutes of exercise time each time.
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