168 pounds to 92 pounds! First, clear the visceral fat, then change two things. In the first month, the waist will loosen

Looking at the high numbers on the weight scale, many people's first reaction is to go on a crazy diet. But you may not know that those stubborn fats actually accumulate from the internal organs. To truly lose weight, one must first deal with the "invisible killer" hidden deep inside the body.

I. Visceral fat is the real killer of health

1. Visceral fat's harm is far beyond imagination

The fat wrapped around the organs will secrete inflammatory factors, not only affecting metabolic function, but also increasing the risk of diabetes, fatty liver and other diseases. For every 1 centimeter increase in waist circumference, the risk of illness increases by 3%.

2. Small methods for self testing visceral fat

Use a soft tape to measure waist circumference at the level of the navel. Women over 80cm and men over 90cm should be cautious. Or try to see if there is a noticeable bulge in the abdomen when lying flat, as these are signals of excessive visceral fat.

2. The Golden Rule for Removing 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 1 fist sized lean meat or fish per day. Don't forget to supplement with dietary fiber, various mushrooms and green leafy vegetables are good choices.

2. Change the order of eating

Drink soup first, then eat vegetables, and finally eat the main food. This way of eating can make blood sugar levels rise more smoothly and reduce opportunities for fat synthesis. Chewing slowly is also important, chewing each bite of food more than 20 times.

3. Choose the right exercise method

Compared to simple aerobic exercise, HIIT interval training and resistance training are more effective in burning visceral fat. You can see the effect three times a week for 30 minutes each time.

3. Two key habits that must be changed

1. Adjusting sleep time

Staying up late can lead to an increase in cortisol, directly promoting visceral fat accumulation. Ensure to fall asleep before 23:00 and sleep for no less than 7 hours. Avoid using electronic devices one hour before bedtime.

2. Managing stress levels

Long term stress stimulates the body to store more visceral fat. Practice 10 minutes of deep breathing exercises every day, or cultivate a hobby that can help you relax.

Fourth, the changes that can be seen in the first month

After persisting in these changes, the first feeling is that the waist circumference becomes loose. After the reduction of visceral fat, the body's metabolism will significantly improve and the skin condition will also improve. Remember not to excessively pursue weight figures, waist circumference and body fat percentage are the more important indicators.

Healthy weight loss is not a sprint, but a marathon. Instead of pursuing rapid weight loss, it's better to patiently adjust one's lifestyle. When the internal environment of the body improves, external changes naturally come naturally. Starting today, give yourself three months and you will gain a brand new version of yourself.