How to reduce visceral body fat (如何消除体内脂肪) 转载

减重是永恒的话题,个人收集的减重资料。
脂肪分3大类:皮下脂肪、体内脂肪和血管脂肪。皮下脂肪课通过减少碳水化合物(cutting out processed carbs and refined sugars, so nothing white)、适当运动、增加蛋白质、16+8等方法实现。

What is visceral body fat?
Visceral body fat, also known as 'hidden' fat, is fat stored deep inside the belly, wrapped around the organs, including the liver and intestines. It makes up about one tenth of all the fat stored in the body.


Most fat is stored underneath the skin and is known as subcutaneous fat. That is the fat that is visible and that you can feel. The rest of the fat in the body is hidden. That is visceral fat.

Visceral fat makes the belly stick out or gives a person an 'apple' shape. It also produces chemicals and hormones that can be toxic to the body.

Visceral fat produces more toxic substances than subcutaneous fat, so it is more dangerous. Even in thin people, having visceral fat carries a range of health risks.

Visceral fat is more common in men than in women.

What causes visceral fat?
Fat gets stored when you consume too many calories and have too little physical activity. Some people tend to store fat around their belly rather than on the hips because of their genes.

In women, getting older can change where the body stores fat. Especially after menopause, women’s muscle mass gets less and their fat increases. As women age, they are more likely to develop more visceral fat in the belly, even if they do not put on weight.

In men, age and genetics also play a role in developing visceral fat. Drinking alcohol can also lead to more belly fat in men.

What are the health risks of visceral fat?
Even though visceral fat can’t be seen with the naked eye, it poses a lot of serious health risks when it’s not under control. Visceral fat and obesity are similar in the fact that they both increase your risks of conditions that could be debilitating in some cases. For instance, visceral fat may lead to diseases like:

High blood pressure
Stroke
Heart disease
Heart attack
Breast and colon cancer
Alzheimer’s disease


How can I reduce visceral fat?
The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back.

Another option is medication, but studies show this is not as effective in reducing visceral fat as exercise. Liposuction does not work to remove visceral fat.

Even though you cannot change your genetics, hormones or your age, you can reduce your risk of disease by:

exercising for at least 30 minutes every day (for example by brisk walking, cycling, aerobic exercise and strength training)
eating a healthy diet
not smoking
reducing sugary drinks
getting enough sleep


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How to Lose Visceral Fat
You can absolutely lose visceral fat with diet and lifestyle changes.
there is a lot we can do. Let's sensitize your body to insulin again by cutting out processed carbs and refined sugars, so nothing white. No white flour and no white sugar. So avoid eating processed salty or sweet snacks. Choose whole grains, fruits, vegetables, beans, legumes instead.

Stop Eating Salt
Drink your water and keep sodium intake at bay. Try to avoid over 2000mg a day unless you sweat a ton and are very athletic – and generally people with excess visceral fat aren't engaging in intense fitness training. Studies have linked excess sodium intake with increased insulin resistance, metabolic syndrome, and glucocorticoid production. An easy way to do this is to choose reduced sodium products, up your water intake, and don't salt your food.

Workout
Stay active. Start moving your body. Exercise is the best way to get the body sensitized to insulin and reverse type two diabetes. If you have the ability, techniques like HIIT (High-intensity interval training) training and Strength training are the most effective for this. The Fitness App has many programs for this including HIIT workouts for beginners so you can be effective and safe.

Sleep
Get your 8 hours of shuteye. Lack of sleep increases our hunger hormones and dampens our satiety hormones making us feel the need to eat more. In addition, it inhibits our HGH production, which is a key hormone for muscle maintenance and fat metabolism. Lack of sleep is also associated with higher cortisol levels which is a hormone notorious for belly fat storage. So make sure to shut off the screens and get 7 to 8 hours of shut eye every night.

Relax
Taking a break from life's daily stresses isn't just good for us mentally, but physically as well. Take your vacations, manage your stress levels, try meditating – anything that helps you manage stress. Cortisol is our fight or flight hormone and when we are constantly stressed it's constantly surging so work to find your chill!

Add More Vitamin C Into Your Diet
Vitamin C intake! Early studies have shown that vitamin C can help reduce our cortisol secretion. So consider a supplement or just eat your citrus!

Decrease Your Calorie Intake
Fat is stored energy and the calories in our food are units of energy. No matter how "healthy" a food is you can still eat too much of it. Take an organic avocado for example – it's loaded with vitamins, minerals, and healthy fats with likely zero chemical residue from pesticides, fungicides, herbicides etc. But it's very high in calories. If you eat too many calories than your body is burning in a day you will store that energy in your fat cells. So be mindful of your overall calorie intake. Cut the booze. Booze dampens fat metabolism by up to 73%.



[本日志由 liurw 于 2022-02-18 08:09 AM 更新]
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