90% of people with thick waists are visceral obese, how to reduce visceral fat?

Losing weight without reducing visceral fat is equivalent to treating the symptoms but not the root cause

Visceral fat is a type of fat in the human body, and it is related to subcutaneous fat (which is the 'flab' we can feel on our bodies that we usually understand) Differently, it surrounds the organs of the human body and mainly exists within the abdominal cavity. Scientific research has found that visceral fat and subcutaneous fat are related to each other, and visceral fat can easily lead to an increase in subcutaneous fat. This is why many overweight individuals, through various forms such as weight loss drugs, are prone to rebounding in the end. Not reducing visceral fat but only reducing subcutaneous fat is equivalent to treating the symptoms but not the root cause, and it is an unhealthy way to lose weight.

Tips: A certain amount of visceral fat is actually essential for the human body, as visceral fat surrounds the organs, providing support, stability, and protection for them.

The hazards of excessive visceral fat are significant

Depression, infertility

When visceral fat enters the digestive system, it can cause damage to organs such as the liver, trigger fatty liver, disrupt metabolism, and lead to type 2 diabetes and infertility. In addition, visceral fat can increase the risk of cardiovascular diseases, cause arterial inflammation, and even be prone to depression. Visceral fat may also be carcinogenic. According to estimates by the UK Cancer Research Center, the incidence of colon cancer in overweight men is 25% higher than that in the general population, and the incidence in obese male patients is 50% higher than that in the general population.

Heart disease

Visceral fat makes it difficult for toxins in the body to be excreted normally. It also produces various chemical substances closely related to heart disease. Obesity can also lead to heart enlargement, which greatly reduces the efficiency of the heart's pumping, causing shortness of breath and fatigue.

Shortness of breath

Obese individuals find breathing more difficult because when people lie flat, any abdominal fat will compress the lungs, causing the obese to feel short of breath when lying down. The more difficult it is to breathe, the more likely it is to cause insufficient oxygen supply in the blood flow, leading to overall weakness, weakened immunity, and even hypertension.

Experts point out that a waist circumference greater than 85 centimeters for men and greater than 90 centimeters for women are typical 'visceral fat obesity'. The medical proverb 'a long waist, a short life' is exactly the same logic.

The World Health Organization pointed out in its survey report on the concept of weight loss among the obese populations in various countries around the world that 91% of women who care about the health of their family members are eager to help their family members or themselves lose the terrifying fat. However, in the process of fat reduction, they only focus on losing 'subcutaneous fat' and ignore 'visceral fat'.

How to test whether visceral fat is excessive?

Test1: Have you accumulated too much fat around your waist, and all the slimming methods have been ineffective?

Answer: This is the primary sign of excessive fat, as visceral fat is located exactly in the abdominal cavity. Once accumulated in excess, the waist size will continuously increase!

Test2: The physical examination report shows that everything is normal, just excessive nutrition?

Answer: This does not prove that your quality of life is high, but it tells you that visceral fat has exceeded the standard, because some of the excessive nutrition has been converted into excess fat and attached around the viscera.

Test3: Are you the type who loves meat? Especially at dinner time.

Answer: If this continues for a long time, it is difficult for fat to be absorbed and burned in the body, and it can only accumulate around the viscera, eventually leading to an excess of visceral fat.

Test4: Constipation has become something strange to you.

Answer: It is evident that because of the inability to defecate normally, excess fat cannot leave the body on its own, and naturally, constipation occurs!

How does visceral fat潜伏?

The formation of visceral fat is closely related to our lifestyle. In the busy daily life, under your 'bad habits', visceral fat gradually潜伏s in your body.

1. Neglecting breakfast

Many office workers rush in the morning to sleep a little longer or to apply a beautiful makeup before going out, which leads to a very busy morning and the sacrifice of breakfast time. In this way, your abdominal cavity is in a state of being free of water and nutrition all morning, providing enough space for the accumulation of visceral fat.

2. Excessive nutrition in lunch

Lunch is nutritionally complete, which is indeed not wrong, but many office workers eat a lot at noon because of the lack of breakfast to satisfy the body's physiological functions. In this way, the digestive system is exhausted, and fat stays in the abdominal cavity, forming visceral fat in this way!

3. No time to drink water at work

I believe many office workers are the same as the editor, when busy with work, there is no time even to drink water. Without water as the driving force for the body's physiological functions, visceral fat has no 'courage' to burn itself, and it cannot find an opportunity to be excreted out of the body, of course, it will become more and more.

4. High-calorie afternoon tea

Around 3 or 4 o'clock in the afternoon, it is usually the afternoon tea time for office workers. Cakes, biscuits, tarts, potato chips, and chocolates are available, but you forget that after lunch, you have not done any activity, and the toxins in your body are still inside. If you add high-calorie foods, you know that the fat in your visceral area will only become more and more abundant!

How to reduce visceral fat?

Exercise is indispensable

It is necessary to do more aerobic exercises, such as swimming, jogging, and brisk walking, which are effective in reducing visceral fat. According to the survey, brisk walking can increase the hormone content of body fat, and the amount of visceral fat consumed is 47% more than that of slow walking. Each exercise session should last at least 45 minutes.

Eating is indispensable

The 'eating' mentioned here does not refer to eating anything, but rather to the appropriate intake of substances that can reduce visceral fat, such as dietary fiber. Dietary fiber has the effect of absorbing water, which increases in volume after absorption, thereby producing a feeling of fullness and reducing energy intake. With the reduction of calorie intake, the digestion and absorption of nutrients in the intestines also decrease, ultimately leading to the consumption of body fat and the effect of weight loss.

3. Abdominal breathing is indispensable

Abdominal breathing can not only fully exert the function of heart and lung cells, increase lung capacity, strengthen heart function, but also is of great significance for eliminating abdominal fat, removing abdominal waste, improving abdominal blood circulation, promoting the life activities of abdominal and pelvic organs, etc.

Practice method

1.) Lie on your back or assume a comfortable meditation sitting position or lie on your back, relax your whole body.

2.) Observe natural breathing for a period of time.

3.) Place the right hand on the navel of the abdomen, and the left hand on the chest.

4.) When inhaling, expand the abdomen to the maximum extent, and keep the chest still.

5.) When exhaling, contract the abdomen to the maximum extent, and keep the chest still.

6.) Repeat the cycle, keeping the rhythm of each breath consistent. Pay attention to the rise and fall of the abdomen.

Increase fiber intake

To successfully slim down the internal organs, food fiber cannot be lacking. It can promote smooth defecation, absorb harmful substances and cholesterol, and excrete waste. Foods rich in food fiber include oatmeal, mung beans, tomatoes, grapefruits, and please pay more attention to them from now on! Because they are good assistants to help you lose visceral fat. Soluble dietary fiber is more conducive to the excretion of visceral fat, such as black fungus.

Eat fewer carbohydrates

Carbohydrate-containing foods include rice, bread, and other staple foods. Eating too much of these foods will lead to excessive sugar being metabolized, which will cause visceral fat to accumulate in the abdomen. Of course, it is also not advisable to completely refrain from eating them, because when the intake of carbohydrates is 0, the brain will become blank, and you will be unable to truly concentrate. For women, the amount of carbohydrates consumed every day should not exceed 100 grams, and the ratio of the three meals should be 5:3:2, which is more conducive to digestion and metabolism.

25 minutes of brisk walking every day

American exercise experts have found that brisk walking can increase the hormone content of body fat, with the amount of visceral fat consumed being 47% more than that of slow walking. However, the rhythm of brisk walking is very important, only when you can comfortably enjoy the exercise according to your ability, can the body fully absorb the atmosphere and fully burn visceral fat. In addition, the most appropriate exercise time is 25 minutes per day.

Spoon massage method walks away visceral fat

In Japan, it is very popular to use a spoon massage method, which is to press the skin with a small spoon to achieve a good health care effect. First, apply grapefruit essential oil evenly to the abdomen, which can promote body metabolism very well. Then, use a spoon to start pressing from the outside to the inside around the navel, with the best force being the pressure felt in the abdomen. Not only can the force of the spoon transfer essential oil molecules to the skin, participate in body metabolism, but it can also increase the abdominal temperature from the outside to the inside, enhancing the body's ability to burn fat.

But when 91% of people talk about burning fat, they only pay attention to subcutaneous fat and ignore visceral fat! When visceral fat accumulates, it causes the cells in the body to swell internally to store excess heat. In addition, when these calories cannot be consumed in time, it can also lead to obesity in women! Therefore, it is not only necessary to slim down to an S-curved figure, but also to take immediate action and make a plan for visceral fat reduction for yourself!