When we are dissatisfied with our body and want to make changes, the most desired change may be the abdomen, because too much belly fat will affect the beauty of the body, and secondly, excessive belly fat will also indicate that the visceral fat is excessive and affect the health of the body. Therefore, reducing belly is not only to make the body look good, but also to make the body healthy. Of course, for most friends (especially young friends), they don't care too much about visceral fat and will pay more attention to belly fat (subcutaneous fat), so what does it mean that their visceral fat is excessive? If you want to lose visceral fat, should you do something in a targeted manner? And how can you lose your big belly and make your belly flat and firm? To answer these questions, we must first understand belly fat and visceral fat.
In fact, the relationship between abdominal fat and visceral fat is that it is included and included, that is to say, abdominal fat includes visceral fat and subcutaneous fat, and in general, we will simply understand abdominal fat as subcutaneous fat. So, what is the difference between visceral fat and subcutaneous fat?
Visceral fat, located deep in the abdomen, wraps around the internal organs, and it cannot be directly felt by us, and it does not have much impact on the appearance, but it can have a very negative impact on health.
Subcutaneous fat, located underneath, can be pinched up directly, it has little impact on health, but it will affect the appearance of the beauty.
So, excess subcutaneous fat can be seen visually, but how can you tell if visceral fat is exceeded? In fact, a very simple method is to measure the waist, for men, if the waist circumference is greater than 90cm, or the waist-to-hip ratio is greater than 1, it means that there is a risk of visceral fat excess, for women, if the waist circumference is greater than 80cm, or the waist-to-hip ratio is greater than 085, which also means that there is a risk of excess visceral fat.
If you want to lose subcutaneous fat and visceral fat, you must first understand the causes, so what causes excessive belly fat?
One of the most important reasons is poor diet and exercise habits, such as excessive intake of high-calorie, high-fat, high-sugar and high-salt foods, and insufficient intake of dietary fiber, vitamins and minerals, which can easily lead to excess energy and fat accumulation. In addition, lack of exercise is also an important cause of visceral fat gain. Long-term sedentary and lack of exercise can lead to a decrease in the body's metabolic rate and reduced energy expenditure, which in turn promotes the accumulation of fat around internal organs.
However, in addition to diet and exercise, there are two other reasons that also lead to excessive belly fat. The answer is stress, especially chronic stress, the presence of stress will increase cortisol levels, which can lead to difficulty in fat breakdown, muscle synthesis and the occurrence of central obesity, also known as fat belly.
In fact, compared to subcutaneous fat, visceral fat is easier to lose, as long as we control the diet and cooperate with the appropriate amount of exercise, so that the calorie deficit appears, visceral fat will slowly decrease with the reduction of body fat rate, but for abdominal subcutaneous fat, it is relatively difficult, many friends will find that their limbs are obviously thin, but there is no change in abdominal fat.
So, how do you lose belly fat, also known as subcutaneous fat? This also starts with fat loss.
1.Fat loss
Fat loss is the premise of losing belly fat, and to effectively lose fat is to make the calorie intake less than the consumption, so to control the diet, to cooperate with exercise, or both, when the calorie deficit appears, the weight will slowly decrease, so when we don't know how to do it, we can in turn according to the change in weight to evaluate whether our method is effective, if there is, continue to insist, if not, further adjustment.
At the beginning of fat loss, with the decline of body fat rate, the change of abdominal fat will be more obvious, but as time goes by, the change of abdominal fat will become slower and slower, or there is no change, and at this time the rest of the body has obvious changes, don't worry, just give the body more time to adapt, and many friends choose to stop working hard at this time.
2.Keep moving
Compared with the fat loss method that relies solely on diet, the benefits of adding exercise are twofold, one is to ensure a higher fat loss efficiency, and the other is to accelerate the breakdown of abdominal fat, especially high-intensity exercise is more effective for the breakdown of abdominal fat.
Therefore, when you want to lose belly fat more efficiently, don't rely solely on diet, but pay attention to diet, choose diet + exercise, and break through your comfort zone and increase the intensity of exercise during exercise.
3.Emphasis on strength training
In the process of fat loss, because of the lack of calorie intake, the basal metabolism will decline, and the risk of muscle loss will also increase, and the loss of muscle will further reduce the basal metabolism, and if you want to maintain a high fat loss efficiency, you must reduce the rate of basal metabolism decline as much as possible, from the method point of view, it is strength training.
Moreover, strength training can keep the body in a tight state, can exercise the core, so as to keep the abdomen flat and tight, especially in the process of fat loss, strength training can only reduce the risk of relaxation, for the abdomen, it can solve the problem of waist and abdomen relaxation.
4.Maintain a good mood and sleep
Getting enough sleep and being in a good mental state helps regulate the body's endocrine levels, which can reduce the body's stress levels and help the body recover. At the same time, a good night's sleep can help us effectively control our diet and maintain a high level of exercise, thereby reducing the risk of becoming fat.
Learning to actively release bad emotions can help lower cortisol levels, which can lead to difficulty in lipolysis and belly problems caused by high cortisol.
In fact, as long as we do it right, as long as we work hard to make changes, we can effectively lose belly fat, improve our physical health, and have a firm waistline. It should be noted that everyone's physical condition and needs are different, so the specific plan needs to be formulated according to individual circumstances. In the process, it is necessary to maintain a positive attitude and healthy living habits to avoid excessive impact on physical health.
Author: October Zhixing.