A big belly is the “standard” of every fat person, why does the meat on the belly seem to be particularly large?
There are three types of fat in the human body, visceral fat, superficial subcutaneous fat and deep subcutaneous fat.
Visceral fat are in the stomach of various viscera and intestinal omentum; superficial subcutaneous fat all over the body, but mainly distributed in the lower body, more concentrated in the buttocks, thighs, like a “pear”-shaped, also known as buttock-type obesity; deep subcutaneous fat is more in the upper body, concentrated in the chest and abdomen, like “apple deep subcutaneous fat in the upper body, concentrated in the chest and abdomen, like “apple” shape, also known as abdominal obesity.
In an update on the pathophysiology of obesity released in 2013, it was determined that Asians are more likely to accumulate deep subcutaneous and visceral fat than whites and blacks.
Therefore, in our daily life, we often find that “when people get fat, they first get fat at the waist”, which may be the visual effect caused by the apple-shaped body.
A bulging tummy is not just about aesthetics, excessive abdominal fat may increase the risk of cardiovascular disease, diabetes and other chronic diseases.
Of course, most people have a little tummy, is to protect our organs, but if you reach the standard of abdominal obesity, that is, women's waist-hip ratio > 0.8, or waist circumference > 85cm, men's waist-hip ratio > 0.9, or waist circumference > 90cm, you need to lose weight.
Slimming the stomach has to move like this!
Exercise time changed to the morning
A study published in Cell Metabolism in 2019 alone found that levels of a metabolite that activates the breakdown of sugar and fat are higher in the body when exercising during the day. Morning exercise appears to increase the ability of muscle cells to metabolize sugar and fat.
A study found that women exercising in the morning lost more fat, especially in the stomach - women exercising in the morning lost an average of 10% of their abdominal fat, compared to only 3% when exercising in the evening .
Regular moderate to high intensity aerobic exercise
There is no absolute only lose belly exercise, but some studies have found that regular moderate to high intensity aerobic exercise can make the waistline and related visceral adipose tissue reduction, high-intensity exercise may bring more obvious effect than moderate intensity exercise.
For example, running, jumping rope, swimming, dancing, swinging movement, stair climbing and other exercises are more suitable, and carried out about 150 minutes a week. But pay attention to within their own body can afford, do not just pursue the intensity of the exercise, moderate intensity aerobic exercise can be as beneficial.
Slim stomach have to eat so!
In addition to some regular fat loss diets, it is recommended to eat more bites of food rich in dietary fiber every day, such as vegetables, oatmeal, fruits and so on!
More dietary fiber can enhance satiety, reduce the intake of other high-calorie foods, so that the daily intake of calories is naturally low. Part of the soluble dietary fiber into the intestinal tract can be dissolved in water to form a gelatinous film covering the intestinal surface, slowing down the absorption process of other substances, slowing down the rise in blood glucose and reducing fat absorption.
It was found that in the population not involved in weight loss, an increase of 10 grams per day in total dietary fiber intake resulted in a weight loss of about 39 grams per year and a reduction in waist circumference of 0.08 centimeters per year.
Although the value is not amazing enough, but this can be regarded as a truly painless way to lose weight, if you can match the exercise, reasonable diet, etc., the effect will naturally be better.