If you are sitting in your daily life and work for a long time, then you must pay attention to whether there is a lot of accumulation of visceral fat in the body. A study at the Duke University Medical Center shows that physical exercise can significantly reduce the total amount of visceral fat. Volume, this research result was published in the "Applied Physiology" magazine a few years ago.
What is visceral fat?
We usually say that fat is present under the skin, called 'subcutaneous fat'. It makes people look fat and it also affects their health. And visceral fat is located inside the body. It surrounds people's organs. It mainly exists in Intra-abdominal (eg, around the stomach) Studies have shown that excess visceral fat in the body increases the risk of diabetes, heart disease and other metabolic diseases, so it is called 'dangerous fat'.
How does sedentary affect the body?
Duke University's research team used 175 adult men and women as subjects. They were overweight and were accustomed to a sedentary life. Therefore, each of them had a physical examination showing elevated blood lipids. The participants did not change their daily diet during the trial. The purpose of doing so was to observe what effect a single exercise factor would have on them. At the beginning and end of the trial, computed tomography was used to measure their visceral fat changes.
Dr. Cris Lentz, the head of the study, said: “The results we see in the control group (inactive group) are that in a short period of 6 months, their visceral fat increased by 8.6%. People in the general exercise group (equivalent to 30 minutes per week for 30 minutes) can prevent the increase of visceral fat; and further increase the amount of exercise (such as extending the exercise time, or increase the intensity) can eliminate the existing visceral fat. It was observed that their visceral fat levels fell by 6.9% and subcutaneous fat levels decreased by 7% within 6 months. The researchers also found that maintaining a certain intensity of exercise can prevent dieters from losing weight after a short-term weight loss. Pick up.
Simply put:
If you are sedentary → visceral fat increases by 8.6% for six months
If you walk 30 minutes a day → your visceral fat does not increase or decrease
If you walk more than 30 minutes a day → your visceral fat will decrease
A lot of exercise can eliminate already existing visceral fat, and the more exercise, the more reduction of visceral fat; and the general exercise can stop visceral fat from accumulating. Conversely, if you do not exercise for a long time, it is very likely. 2. This dangerous fat accumulates at a rate of 2 kg per year.
A US study also found that: 'Obese people stand an average of 373 minutes a day, sitting for 571 minutes. People who are not obese are standing 526 minutes a day, sitting for 407 minutes.'
In other words, fat people spend an average of 164 minutes a day than a thin person! Do not underestimate the 164 minutes. Converted calories consumed, a difference of about 350 calories a day, 10500 kcal a month, 120,000 a year If the calories aren't consumed in time and they are accumulated into fat, then we must increase the body weight by more than 10kg a year!
When a person stands or is in an active state, the energy needed by the body increases, and the heart rate also increases. Generally speaking, when standing, the human body can burn 0.7 kilocalories more per minute, and 50 kilocalorie for one hour.
The right way to lose weight:
First, obesity is mainly eaten too much and consumed too little. Therefore, first of all, foods can take some low-calorie, large-volume foods to partially replace the staple foods. Such as fresh corn, potatoes, taro, kelp and so on.
Second, eat more fruits, vegetables, milk, soy beans and soy products, meat should use less fat fish, shrimp, rabbits, chicken, beef.
Third, use steamed, boiled, braised, braised and other cooking methods instead of frying, frying and other methods with more oil, Eat less animal oil.
Fourth, boiled water is the best drink.
Fifth, to strengthen exercise, at least 150 minutes of moderate intensity exercise each week.
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