Causes and hazards of abdominal obesity

With the continuous improvement of living standards, people with abdominal obesity are becoming more and more common in daily life. They are usually caused by excessive stress, love for "long belly" foods, incorrect exercise methods, insufficient sleep, and aging. However, abdominal obesity can cause great harm to the body and can lead to a series of diseases. Therefore, it is particularly important to recognize this problem early and have a scientific and reasonable diet. This is not only because it is easier to eat high-fat, high calorie foods when under stress, but also because the stress hormone cortisol increases the body's required fat content and expands fat cells.

2. Love to eat foods with a long belly

The first type of food is cooking oil. Cooking oil contains almost all fat, which is digested and absorbed by the human body and stored indefinitely as belly fat. There are also deep-fried dough sticks, Youbing (Deep-fried round and flat dough-cake), crisp biscuits, instant noodles and other greasy foods.

The second kind of food is refined grains, such as white rice, white Mantou, white noodles, etc. They can stimulate the secretion of insulin in large quantities and promote fat concentration to the stomach. The third type of food is beverages and sweets, which contain a large amount of sugar and can promote the formation of belly fat. The fourth type of food is alcohol, which can cause excess energy to accumulate in the abdomen, accelerating the formation of the belly.

3. Incorrect exercise method

Doing only aerobic exercises such as running or cycling does not have much help for abdominal weight loss, and a combination of strength training and aerobic training is needed. This will increase muscle mass and burn more calories than fatty meat. Insufficient exercise intensity can also greatly reduce weight loss effectiveness. Studies have shown that people who engage in high-intensity exercise lose more abdominal fat than those who engage in low-intensity exercise. It is recommended that everyone do 250 minutes of moderate intensity or 125 minutes of high-intensity exercise per week.

4. Lack of Sleep

A 16 year study of nearly 70000 women found that people who slept 5 hours or less at night were 30% more likely to gain 13, 6 kilograms or more than those who slept 7 hours. The National Institutes of Health in the United States recommends that adults ensure 7-8 hours of sleep per day.

5. It's hard to lose weight as you get older.

As you age, the body's metabolic rate decreases, and the amount of heat required for body function decreases. Horses, if women gain weight during menopause, it is likely that fat will grow in the abdomen.

2. The hazards of abdominal obesity

Firstly, the abdomen is the part of the human body that stores the most fat, due to its convenient portability and minimal impact on human walking and other activities. So naturally, it will mainly concentrate around the abdomen. But often abdominal obesity is indeed the most dangerous. The fat in the abdomen not only accumulates on the abdominal wall, but also accumulates in the internal organs. Although a certain amount of visceral fat is essential for the human body, because visceral fat surrounds the human organs and plays a supporting, stabilizing, and protective role in them. However, the harm caused by excessive visceral fat is also unavoidable. The most dangerous situation can lead to heart disease. Excessive visceral fat can cause the heart to become enlarged, greatly reducing the pumping efficiency of the heart and causing shortness of breath. In severe cases, it can lead to sudden cardiac insufficiency and sudden death. However, not only can it cause heart disease, but excessive visceral fat can also make it more difficult for obese people to breathe, because when people lie down, any fat in the abdomen will compress the lungs, causing obese people to feel shortness of breath when lying down. The more difficult it is to breathe, the more likely it is to cause insufficient oxygen supply in the bloodstream, leading to overall weakness, immune damage, and even hypertension.

Men with a waist circumference greater than 90 centimeters and women with a waist circumference greater than 85 centimeters are typical "visceral fat type" obesity. However, the World Health Organization pointed out in a survey report on the weight loss concept of obese populations in various countries around the world that 91% of women who care about their family's health are eager to help them or themselves lose fat, but only focus on reducing "subcutaneous fat" and ignore "visceral fat".

Whether it is reducing "subcutaneous fat" or "visceral fat", eating is a crucial step, and here we emphasize the recommendation of a very simple dietary principle 211 rule. Choosing two fist sized vegetables, one fist sized meat, and one fist sized staple food for each meal is a relatively healthy and simple dietary method. Of course, taking a walk in the park after meals is also a good choice.