Running for weight loss must know: which one surrenders first, visceral fat or subcutaneous fat?

Every time you stand on the scale, staring at the numbers and worrying, you may not have noticed that the real threat to your health, the "invisible killer," is hiding in your abdominal cavity and laughing. The jeans that cannot be worn and the fluttering butterfly sleeves are certainly annoying, but what doctors are more concerned about is the yellow adipose tissue that wraps around the internal organs - they are much more difficult to deal with than subcutaneous fat.

1. The survival rules of two types of fat are very different

1. Subcutaneous fat: a slow acting small warehouse

The fat layer hidden under the skin is like a slow reacting keeper, mainly responsible for storing energy and keeping warm. They form distinct orange peel tissue or swim rings, which, although affecting aesthetics, are relatively metabolically active and are more easily mobilized and consumed during exercise.

2. Visceral fat: Acute troublemakers

The fat surrounding organs such as the liver and intestines is an active molecule that continuously secretes inflammatory factors to interfere with metabolism. Although they are invisible and intangible, they are the culprits of insulin resistance, fatty liver, and may even cause hormonal imbalances.

Who raises their hand first to surrender while running?

1. Vulnerability of visceral fat

High intensity aerobic exercise is like special forces targeting visceral fat. Studies have shown that running for 30 minutes three times a week reduces visceral fat at twice the rate of subcutaneous fat. This is because visceral fat has abundant blood vessels and is more sensitive to adrenaline.

2. The stubbornness of subcutaneous fat

The subcutaneous fat in the waist and buttocks requires a more sustained depletion battle. When the body fat percentage drops below 18%, the body will start to use these reserves in large quantities, which is also the reason why many people encounter a plateau period in weight loss.

3. Running plan to double fat burning

1. Speed up running to beat visceral fat

Try interval training of 1-minute sprint+2-minute jog, which can increase growth hormone levels and accelerate visceral fat breakdown. Note that the heart rate should reach 70% -80% of the maximum value, and it will continue to burn fat for several hours after exercise.

2. Breaking through the plateau period of fasting morning running

When blood sugar is low in the morning, do a 30 minute slow jog, and the body will prioritize the use of fat for energy supply. Remember to drink a glass of warm water before exercising to avoid hypoglycemia and dizziness.

4. Don't be deceived by a weight scale

1. Waist circumference is more important than weight

Measuring waist circumference at the navel every week is more meaningful than weighing. Women with a waist circumference exceeding 80cm and men with a waist circumference exceeding 90cm should be alert to excessive visceral fat.

2. Reference value of body fat scale

The visceral fat index of a household body fat scale is for reference only. If the value exceeds 12, the exercise plan should be adjusted. A more accurate way is to observe whether the waist and abdomen become tight during exercise. Before putting on running shoes, it is important to understand that this battle requires a scientific strategy. Don't be discouraged by slow weight loss. When the physical examination report shows improvement in blood lipids and blood sugar, your visceral fat has already quietly raised the white flag. Persist for 4-8 weeks, and the changes in your waistline in the mirror will surprise you.