165 pounds to 95 pounds! I didn't suffer, after clearing visceral fat, I lost 6cm in waist circumference in the first month and didn't rebound for six months

Does the transformation from 165 pounds to 95 pounds sound like an unattainable dream? Don't rush to envy, behind this change lies the secret of body metabolism. The waist circumference shrinks by 6 centimeters in a month and does not rebound for six months, the key is to remove stubborn visceral fat.

1. Visceral fat is the hidden killer

1. The danger hidden in the abdominal cavity

Visceral fat wraps around organs such as the liver and pancreas, and is much more active than subcutaneous fat. It will continue to release inflammatory factors, quietly disrupting the metabolic system.

2. Waist circumference is an important indicator.

Men with a waist circumference exceeding 90cm and women with a waist circumference exceeding 85cm should be vigilant. accumulation of visceral fat can cause the belly to bulge like an inflation, forming a typical 'apple shaped figure'.

3. The culprit of metabolic disorder

Such fat will interfere with the normal work of insulin and increase the risk of diabetes. It also secretes angiotensin, leading to abnormally high blood pressure.

2. Three key points for scientifically reducing visceral fat

1. Adjust diet structure

Reduce refined carbohydrates intake and replace white rice with whole grains. Increase the proportion of high-quality protein and ensure palm sized lean meat or fish every day. Unsaturated fatty acids in olive oil and nuts can help with fat metabolism.

2. Choose efficient exercise

HIIT training is more effective in targeting visceral fat than uniform aerobic exercise. Perform 20 minute intervals of exercise three times a week to activate adrenaline secretion. The compression of the abdomen by water pressure during swimming also has a special effect.

3. Pay attention to sleep quality

Growth hormone secretion is most vigorous during deep sleep, which can promote fat breakdown. Ensure 7-8 hours of sleep per day and avoid blue light stimulation 2 hours before bedtime.

3. The secret to maintaining non rebound

1. Establish a muscle protective layer

Increase muscle mass through strength training, burning an additional 110 calories per day for every 1 kilogram of muscle gain. Muscles are like boilers for burning fat, the more they burn, the faster their metabolism.

2. Cultivate eating rhythm

Fix meal times and avoid constant snacking. Making insulin work regularly can reduce opportunities for fat synthesis. It is best to maintain a 4-5 hour interval between two meals.

3. Regular monitoring indicators

Measure waist circumference once a month and record the trend of changes. When the numerical fluctuation exceeds 3cm, adjust your diet and exercise plan in a timely manner. This change was not achieved through extreme dieting, but rather by rebuilding the body's metabolic order. When visceral fat decreases, the body automatically enters a virtuous cycle. Remember, healthy weight loss is like pruning a garden, it requires patience and the right methods. Start adjusting your lifestyle now, and you can also reap your own transformation story.