What is your waist circumference? An excessively large waist circumference is a sign that visceral fat is exceeded.
The 4 best ways to lose visceral fat and do it for people who are thin
Visceral fat, different from subcutaneous fat, is different from the subcutaneous fat that can be felt on the body surface, it tightly wraps our heart, liver, spleen, lungs, kidneys and other important organs, hindering their normal functioning.
Excessive visceral fat not only interferes with hormone secretion and leads to metabolic disorders, but also is a high-risk factor for chronic diseases such as cardiovascular disease, diabetes, and hypertension.
When the size of the waist continues to rise, it not only means that the body’s metabolic function may be in a disorder, but also indicates that the risk of chronic diseases such as cardiovascular disease, diabetes, and high blood pressure is quietly approaching.
The 4 best ways to lose visceral fat and do it for people who are thin
If the waist circumference of boys exceeds 90cm and the waist circumference of girls exceeds 85cm, it is necessary to pay attention, and there is a high probability that the visceral fat is exceeded, and it is necessary to take weight loss actions.
How to scientifically reduce visceral fat and improve health index? 4 ways to reduce visceral fat and reduce waist circumference by 10cm!
Method 1: Increase the intake of vegetables and control the intake of staple foods
People with a large waist circumference should eat less greasy and high-sugar foods, and eat more low-calorie, crude fiber-rich vegetables, such as cabbage, carrots, broccoli, cabbage, lettuce, celery, bitter gourd, etc., accounting for more than half of the vegetable intake at each meal, and at the same time control the intake of staple foods, the amount of a fist at each meal can be, and coarse grains can prolong the digestion time, effectively control blood sugar, and inhibit fat accumulation.
The 4 best ways to lose visceral fat and do it for people who are thin
Method 2: Walk more than 6K steps a day
Avoid being sedentary and be more active to increase calorie burn. We can increase the number of walks per day by an appropriate amount, and people who usually walk no more than 6K steps a day should walk more than 6K steps, which is the standard for improving the health index.
We can walk for 20 minutes to and from work and then take a ride, sit for 1 hour and move for 10 minutes at work, and easily take more than 6,000 steps a day.
The 4 best ways to lose visceral fat and do it for people who are thin
Method 3: Wake up 15-20 minutes early to exercise
Actively participating in exercise, waking up early and exercising on an empty stomach for 15-20 minutes can burn off body fat reserves and help reduce visceral fat. We can choose rope skipping, jumping jacks or running training, which can effectively improve activity metabolism, strengthen the body and improve sub-health diseases.
Method 4: A group of strength training every other day
Obese people should do more strength training, strength training can improve muscle mass, is an effective way to increase basal metabolic rate. Through compound movements such as squats, push-ups, and pull-ups, you can fully exercise large muscle groups, so that the body can maintain an efficient fat burning pattern while resting, so that visceral fat has nowhere to hide.
The 4 best ways to lose visceral fat and do it for people who are thin
