Frequently, friends ask me for help: My weight is within a normal range, that is, my belly looks so fat, how can I reduce it?
1. A belly looks fat but not necessarily fatRegarding fat belly, the main judgment between men and women is probably very different. A fat belly that is fat in the eyes of men is called a fat belly; but in women's eyes, a slightly raised belly is a fat belly, and a flat horse or even a horse's nail is called a good figure.
Is there a standard for whether you have a fat belly or not?
Of course there is.
Abdominal fat is related to the height of the waist, so the waist is the simplest and most practical indicator to measure the degree of abdominal fat accumulation.
Male waist ≥ 85cm, female waist ≥ 80cm can be determined to be too much abdominal fat, which is what we often call central obesity.
Do you have a fat belly? Just measure it and you will know. The standard method for measuring waist is:
stand at 30 to 40 cm in size, use a soft ruler with no elasticity and a minimum scale of 1 cm along the narrowest part of the waist, and place it horizontally without pressure on the skin for one week. Measure the length of the waist at normal end of the breath, and the reading data is accurate to 1 cm.
2. If your belly is fat, you must lose weightEven if your weight is normal, that is, if the BMI is within the normal range of 18.5 to 23.9, as long as your waist exceeds the standard, you have to lose weight. Why?
"The longer the waistband, the earlier you die" is not a bit dissatisfied. Let's take a look at the research data together.
{twenty three} {twenty four}
From the table above, we can see that whether it is overweight, obesity or normal weight, as long as the waist increases the risk of various chronic diseases, the risk of various chronic diseases will increase. What is the specific increase?
The study cited in the "Guidelines for Prevention and Control of Overweight and Obesity in Adults (Trial)" found that:
1. Men and women have &ge respectively; 85 cm and &ge respectively; 80 cm, the prevalence of diabetes is 2 to 2.5 times that of people with normal waistbands.
2. The detection rates of hypertriglyceridemia and "hypersalin" in lumbar hypertrophied patients are 2.5 times and 1.8 times respectively for those with normal waistband.
3. In men's waist ≥ 85 cm, women's waist ≥ 85 cm 80 cm, the prevalence of hypertension is 2.3 times that of people with normal waist lateral.
So friends who have lost their belly and have a fat weight, they have to reduce it properly even if their weight is normal.
Do flat support, sit up, curl your belly, and hula hoop? The key points of these sports are the waist and abdomen, so the effect should be good, right?
may not be. These movements seem to be mainly moving the waist and abdomen. In fact, the whole body energy is consumed, which means there is no local fat loss.
So even if you lose some fat by exercising, the fat on your body will naturally be unknown; if you consume more than the consumption, the fat on your stomach will not only not be reduced, but will also increase.
A summary: If you want to lose your stomach, you don’t have any special exercise; as long as you are less than your consumption, your body fat will be reduced and your stomach will be reduced.
How to move?
Actively do exercises that are equivalent to 6,000 steps of brisk walking every day, and exercise at least 5 days a week, with a moderate intensity and a cumulative amount of 150 minutes. For a detailed explanation: The speed of
1.6000 steps is about 5.4 to 6 kilometers per hour, and the energy consumption is about 300 calories, and it takes about 40 minutes to walk. The active movement here does not include 2,000 steps in homework and career activities. If you include these, you have to take a total of 8,000 steps a day.
2. Quick walk is the most convenient aerobic exercise, and it can also be changed to jogging, swimming, dancing, yoga, riding, playing ball, etc.
3. It is recommended to combine aerobic and resistance movements for 5 days of exercise every week. For example, 3 days of resistance and 2 days of resistance, the resistance movement is best carried out the next day to avoid insufficient recovery, causing fatigue or causing injury.
4. Medium strength means that you can speak lightly during activity, but you cannot sing smoothly; if measured by heart rate, the heart rate must reach 60% to 70% of the maximum heart rate during exercise to be considered moderate strength exercise, where the maximum heart rate = 220-years.
How to eat it?
When it comes to fat loss and slimming the belly, many friends may think that low-fat diets are the best, so they cook vegetables every day, and when they encounter slightly oily dishes when they go out for dinner, they will shabu.
In fact, studies have found that low-carbon diet is more beneficial to stomach-reducing than low-fat diet. The energy supply scores of carbohydrates, fats and proteins used in low-carbon groups were 30%, 40%, and 30%, while the energy supply ratios of carbohydrates, fats and proteins used in low-fat groups were 55%, 30%, and 20%, respectively.
Teacher Gu provided everyone with a 1,500-calorie low-carbon fat-reducing diet according to the above energy supply comparison. If you have any friends who want to lose your stomach, you can refer to it.
The energy represented by each serving of food in the table is 90 kcal.
Also, it is necessary to remind you that if you want to eat high-carb foods after you have been doing this for a period of time, it is best to increase the portion of the staple food and reduce the portion of the protein to avoid getting into a state of overeating carbohydrate.
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